EMBRACING THE SUCK TO REACH YOUR GOALS

My social media friend Fit Regular Guy commented on my post "7 Things You Should Never Say to a Runner" and remarked that #6 on the list was a variation of the "4 Stages of Suck," an article he published on his blog. I loved his article and it got me thinking about what it means to embrace the suck. 

Embracing the suck means accepting the temporary discomfort of the moment. It is about mental toughness. It is about overcoming discomfort. It is about delaying gratification. It means that instead of trying to feel comfortable by any means necessary that you realize that discomfort often means growth, so you not only accept it, but you embrace it. It sucks but you are grateful for it. 

It's a mind shift. It's a way of reframing difficult situations, so your brain isn't thinking of ways to get you out of it, but rather ways to get you through it, because you know on the other side is mental and physical growth. 

This applies to many facets of life, exercise is one. Sometimes exercise is hard and it sucks. Sometimes running sucks. Do you quit or keep going? Do you give up or embrace the suck?

Getting out of bed early in the morning when it is cold may require you to embrace the suck. You could go back to bed because it is warm and cozy there, or you could embrace the suck and do what needs to be done.

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An important distinction here is that suck refers to being uncomfortable, tired or out of your comfort zone. Suck does not mean physical pain or injury. In those cases you should immediately stop, rest and/or get help as to not cause further damage.

Train your brain to embrace the suck when doing the difficult things that can lead to positive results. Instead of thinking about how hard it is, think about how tough you are for sticking it out. Think about how you do hard things that other people won't do. Think about the great results that can come from your temporary acceptance of the suck. 

The key is to identify it and embrace it for what it is, not try to get out of it. Next time you are uncomfortable, embrace it, be grateful for it, get through it, because the tough times make you stronger. 

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Coach Lea

I am a NASM personal trainer and RRCA adult distance running coach that specializes in strength training for runners. I offer in-person training in the Shredshed, online training and Fit to Run bootcamps. If you are interested in a more in-depth running or strength training plan, please contact me. Have questions? I'd love to help. 

While I am a certified personal trainer, I am not your personal trainer. Since I don't know your exercise abilities, injury background or medical history, please see your doctor before beginning any new exercise program. This is an opinion blog. No information in this blog is intended to be taken as medical advice or prescription. Please see your doctor and/or registered dietitian for any health concerns.

HIIT THE STAIRS WORKOUT

Welcome to the latest edition of workout Wednesday! This week we are going to H.I.I.T the stairs! H.I.I.T. means High Intensity Interval Training, of course. In this workout we will do an interval of high intensity stair climbs in between each strength move. 

Stair climb workouts are beneficial for runners because like hills, stair climbing helps build strength, speed and running efficiency. Work in stair or hill climbs once or twice a week in your schedule and you'll start to see improvements in your running. I love this workout because it combines cardio and strength in one efficient workout, all you need is a set of stairs. 

I went to my local track and used the stadium stairs (the same location we will be holding Fit to Run boot camps in January) but this workout can be done on any set of stairs inside or out. There were 30 steps in my climb. If you don't have as many steps in your staircase, just repeat the climb until you reach 30 steps. For example if your staircase has only 10 steps, repeat it 3 times. 

Always warm up before beginning any workout. 

STAIR CLIMBS

FORM

Keep your chest and head up with your shoulders back, eyes looking forward with your neck neutral. Keep your hands loose (imagine holding a potato chip between your thumb and pointer finger). Pump your arms at a 90 degree angle and do not allow them to cross over the front of the body. Lift your knees high as you progress to the next step. I like to think about moving vertically rather than forward. Bring those knees up high. 

SPEED

Start the bottom at a relaxed pace, gradually increasing speed as you progress to the top. The first few times it may be enough to just jog, you'll feel the change in intensity compared to running on flat ground. Over time you can increase speed as you improve.

RECOVERY

Recover by walking back down to the bottom before you perform each strength move.

THE WORKOUT

STAIR RUN

LATERAL SQUATS LEAD WITH LEFT LEG  / LATERAL SQUATS LEAD WITH RIGHT LEG x 8 REPS EACH LEG

Lower into a squat and take one large step to the side up the stairs. Staying in the low position bring your other leg up so both feet are on the same step, that is one rep. Perform 8 reps up the stairs leading with your left leg, then face the other direction to perform 8 reps leading with your right leg. Stay low! Walk back down to bottom.

STAIR RUN

SQUAT JUMPS x 8 REPS

Lower into a squat position and jump to the next step with both feet, landing softly in the low position (do not lock your knees). Walk back down to bottom.

STAIR RUN

SPLIT LUNGE x 8 REPS EACH LEG

With one leg propped up behind you on the first step lower into a lunge position. Repeat for 8 reps then switch legs. 

STAIR RUN

TRICEP DIPS x 8 REPS

Position your hands shoulder width apart behind you on the step. Bend your elbows behind you to lower your body.

STAIR RUN

PUSH UPS x 8 REPS

Start in straight arm position with your hands placed a little wider than your shoulders. Keeping your body in a straight line, while engaging your core slowly lower your chest to the step. 

Rest for one minute (or as much as needed) and repeat two more times.

Download a FREE PDF of HIIT the stairs workout - no email address required. Just click and download.

Always allow at least 48 hours between hard workouts. Never do intense workouts on back to back days. Your body repairs, adapts and grows stronger during rest (not during the workout), so it is important to allow it the proper recovery time. 

Give it a try and let me know what you think! Any questions? Let me know in the comments. 

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Make a New Year Race-olution: 5 Ways to a Better Race in 2017

January 1st is right around the corner and everyone is making their New Year resolutions. Instead of paying penance for your holiday indulgences with a diet of carrot sticks and celery, I have a better idea. How about a New Year Race-olution?

Now this is a resolution I can get behind. Whether you are an experienced racer or a newbie wanting to tackle your first race, here are five ways to better race in 2017.

1. SIGN UP FOR A RACE AND SET A GOAL

Choosing a race that is 3-6 months in the future goes a long way in staying motivated to work out well into 2017, when most people's resolutions will be collecting dust along side their exercise equipment.

Choose a race distance that is challenging enough to keep you motivated to train, but not so outside of your scope of experience and abilities that you set yourself up for failure. You should aim high with your goals though, with the proper training and guidance you can do more than you think!

2. DO SPEED WORK

If you want to run a better race in 2017, you'll need to start by logging those training miles. Once you have a solid running base of running three to four days a week for four to five weeks it's time to start speed work, which will be a key element to achieving a better race in 2017. If you want to run faster, you need to train to run faster. Hill repeats, track work, stairs and Fartleks can all be effective ways to build speed. Aim for a speed session once or twice a week.

3. DON'T NEGLECT CROSS TRAINING

Low impact cross training is good way to increase your endurance base without adding additional stress on your joints. Activities like biking, swimming, hiking, rowing, walking or the elliptical are all great cross training choices for non-running days.

While it may be tempting to adopt an all-running-all-the-time training plan, the smartest use of your workout schedule could be to carve out some time for some strength training. A lot of runners neglect the strength portion of training, but it is vital to getting stronger and staying injury free. Stronger legs just may bring you across the finish line at a faster pace. Aim for full body strength training session at least two times a week. There are plenty of quick and effective strength workouts in the archive.

4. BE FLEXIBLE AND REST

Yoga is a great cross training activity that can benefit runners, but when I say flexible I am referring to your training plan. It will be easy to put together an aggressive training plan, then get burnt out, or worse, injured before you have the chance to meet your race goals for 2017. Listen to your body. Take rest days. Take as many as you need. Push through those hard runs, push through feeling uncomfortable, push through laziness but never ever push through pain or injury.

A few days off from running or even a week off (if necessary) for recovery is just a blip in your overall training plan. Remember that it is during rest that your body is recovering and getting stronger! Rest is an important part of the equation. Train smart and schedule those rest days for a better race in 2017.

5. FIND A TRAINING PARTNER AND HAVE FUN

Long after the excitement of signing up for a race has faded, you will still need to be training in order to achieve your race-olution. One way to keep it fun and motivating is to find a running partner or sign up for training with an organized group. Joining a running group or boot camp can be a excellent way to get expert advice from a running coach and make some new running friends. 

I am looking forward to achieving my New Year's Race-olution. I'll be running a better race in 2017. How about you? Are you missing any of these in your training plan? Are you ready to make a New Year's Race-olution? Let me know in the comments.

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Coach Lea

I am a NASM personal trainer and RRCA adult distance running coach that specializes in strength training for runners. I offer in-person training in the Shredshed, online training and Fit to Run bootcamps. If you are interested in a more in-depth running or strength training plan, please contact me. Have questions? I'd love to help. 

While I am a certified personal trainer, I am not your personal trainer. Since I don't know your exercise abilities, injury background or medical history, please see your doctor before beginning any new exercise program. This is an opinion blog. No information in this blog is intended to be taken as medical advice or prescription. Please see your doctor and/or registered dietitian for any health concerns.

The Mind Body Connection

I walked into my massage appointment. "How are you today, Lea?" my massage therapist asked. "I'm a mess." I started to explain how my shoulder injury was still persistent and then I recently hurt my back lifting a bin of medicine balls out of my car after my Saturday morning boot camp. He stopped me mid-sentence.

Don't say that about your body, Lea. Your body is not a mess. Tell your body you love it, that you will take care of it, that you are healthy, strong and resilient. Never tell your body it is a mess. Your body achieves what the mind believes.

He nearly made me apologize to my body for saying bad things about it. 

He's right though. I am quick to tell my exercise class that they aren't allowed to say that they can't during a tough session, because whether you think you can or you think you can't, you're right. By making negative comments about the state of my body, I was not practicing what I preach.

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Tweet this: Whether you think you can or you think you can't, you're right."

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Do I believe that just stating that I am strong and healthy will magically make me strong and healthy? Of course not, but I do believe in a strong mind-body connection. If I tell myself I am strong and healthy and work hard at becoming strong and healthy (which may include rest) than I am more likely to achieve that goal.

If I tell myself I am a mess then my body and mind may just accept that it is a mess...and we can't have that.

I have a shoulder injury, but my back is recovered completely now. I am not a mess. I am a work in progress. I am strong. I am healthy. I am healing. I am resilient. 

2017 is going to be my year. Watch out world. 

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Coach Lea

I am a NASM personal trainer and RRCA adult distance running coach that specializes in strength training for runners. I offer in-person training in the Shredshed, online training and Fit to Run bootcamps. If you are interested in a more in-depth running or strength training plan, please contact me. Have questions? I'd love to help. 

While I am a certified personal trainer, I am not your personal trainer. Since I don't know your exercise abilities, injury background or medical history, please see your doctor before beginning any new exercise program. This is an opinion blog. No information in this blog is intended to be taken as medical advice or prescription. Please see your doctor and/or registered dietitian for any health concerns.

Fit to Run Strength Camp for Runners Workout

Welcome to the latest edition of workout Wednesday. I don't know about you, but I love working out outside. Whether it is running on the streets or an outdoor bootcamp, I just prefer it over the gym (even though I have a great gym at home called the Shredshed). 

I know the weather doesn't always cooperate this time of year, but if we are having a nice day or even if it is cold, I'll move it outdoors for a welcome change. Working out in the dark or cold helps build mental strength, endurance and resilience. Build a tough mind while you are building that tough body. Just be sure to stay safe and bundle up!

This week I am sharing a no-equipment strength workout that can be done indoors or out that is great for building strength for runners. This is a sample of the types of workouts you will see in my Strength Camp for Runners sessions starting in January 2017.

Warm up before you begin the workout. Perform the exercises in circuit style, do not rest in between the exercises. Once you finish the circuit, rest for one minute (or as long as needed) and repeat two more times. 

SINGLE LEG DEADLIFT

Standing on one leg, keep your knee slightly bent and perform a deadlift by bending at your hip while keeping your back straight and neck neutral. Extend your free leg behind you in line with your body. Lower until your back is parallel to the floor. With your back straight return to the upright position. Perform 12 reps and repeat on other leg. 

Runners benefit from unilateral (one leg at a time) leg strength work. As your balance improves, add a weight to progress the exercise.

PUSHUP

Start in a high plank position with your hands placed a little wider than your shoulders. Keeping your body in a straight line, while engaging your core slowly lower your chest to the floor by ending your elbows. Once in the low position, push back up to the starting position. If this is too challenging, drop to your knees. Perform 12 reps.

The pushup is great for runners because it is an exercise that works your entire core in addition to the chest and shoulders using just your own body weight. 

LUNGE WITH TWIST

With your feet hip width apart and your toes pointed straight ahead, hold your core stable with your back straight and take one large step with your right leg to lunge forward until your front knee is lined up over your ankle, your right thigh is parallel to the floor and your back knee is nearly touching the floor. Twist your torso in the direction of your forward leg. Push up to standing and repeat on other leg. Perform 12 reps on each leg.

The lunge with twist is another great unilateral exercise. When we run, we only move forward so we need lateral and twisting moves to stay strong and balanced in all planes of motion.

TRICEP DIP

Position your hands shoulder width apart behind you on a bench or ledge. Slide your butt off the front of the bench with your legs extended out in front of you. Bend your elbows to lower your body toward the floor until your elbows are at about a 90-degree angle while keeping your back close to the bench. From the low position, straighten your elbows to return to the starting position. Keep your shoulders down and your elbows close to your body as you lower and raise your body. If this is too challenging you can bend your legs to modify the exercise. Perform 12 reps.

Upper body strength is important for runners too. Our legs may be doing most of the work but our arms power our stride. Don't neglect the upper body

SQUAT

Starting with your feet hip width apart push your hips back and lower until your thighs are parallel to the floor (like you are sitting back in a chair) or as low as your flexibility will allow. In the low position, engage your core, squeeze your glutes and push up to standing. Perform 12 reps.

Running builds muscular endurance, but not necessarily muscular strength. Squats help us build the strength we need to run faster on the flats and get us up those steep hills.

BURPEES

Stand with your feet hip width apart, squat down by bending your knees until your hands are flat on the floor next to your feet. Jump your legs backwards into a high plank position. Jump both feet forward so you back in the starting position.. Jump up and raise both hands over your head. If this is too challenging, step back and forward from plank position instead of jumping. Perform 8 reps then rest for one minute (or as long as needed) before repeating the circuit.

Burpees are everyone's favorite exercise to hate. Progress this exercise by increasing the reps when you're ready! Burpees are extremely effective for conditioning and endurance. 

Give it a try outdoors or indoors and let me know how it goes! 

Want to join me in-person for Fit to Run Strength Camp for Runners in Fort Worth (Haltom City)? Learn more about Strength Camp for Runners!

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Coach Lea

I am a NASM personal trainer and RRCA adult distance running coach that specializes in strength training for runners. I offer in-person training in the Shredshed, online training and Fit to Run bootcamps. If you are interested in a more in-depth running or strength training plan, please contact me. Have questions? I'd love to help. 

While I am a certified personal trainer, I am not your personal trainer. Since I don't know your exercise abilities, injury background or medical history, please see your doctor before beginning any new exercise program. This is an opinion blog. No information in this blog is intended to be taken as medical advice or prescription. Please see your doctor and/or registered dietitian for any health concerns.