5 x 5 x 5 UPPER BODY WORKOUT 5 EXERCISES | 5 REPS | 5 ROUNDS

Welcome to the latest edition of workout Wednesday! Last week I shared my 5x5x5 Leg Workout, so it seemed only fitting to follow up with the upper body workout version. 

You perform each exercise for 5 reps before moving on to the next exercise without rest. After you complete the five exercises, rest for one minute and repeat the circuit four more times. By the end you will have performed 25 reps of each exercise and ran 2.5 miles. Not too shabby for a strength and running workout!

Set a timer to see how long it takes you get through the five circuits to establish a baseline time frame for future workouts, but you should not rush through the exercises for time. It is more important to perform each exercise with perfect form than it is to complete it quickly. 

5 exercises | 5 reps | 5 rounds

PUSH UPS

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, bend your elbows to lower your chest to the floor. Once in the low position, push back up to the starting position. If this is too challenging, drop to your knees. 

TRICEP DIPS

Position your hands shoulder width apart behind you on a bench. Slide your booty off the front of the bench with your legs extended out in front of you. Keep your elbows close to your sides (don't allow them to flare out) and 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 as you lower and raise your body. If this is too challenging you can bend your legs to modify the exercise.

PLANK ROWS

Start in a high straight arm plank position with your wrists directly under your shoulders with your legs wider than hip width for stability. Keep your body in a straight line from your shoulders to ankles while engaging your core. Do not allow your hips to hike up or sag down.

With your core tight and your glutes engaged lift your right elbow to row as you bend your elbow up toward the ceiling. Keep your elbows close to your side, do not allow them to flare out. Do 5 reps on each side before moving on to the next exercise. I am using a 12 lb weight here  (affiliate link) but you could do this same movement without any weight.

MOUNTAIN CLIMBERS

Let's work that core! Start in a high straight arm plank position with your wrists directly under your shoulders with your legs wider than hip width for stability. Keep your body in a straight line from your shoulders to ankles while engaging your core. Do not allow your hips to hike up or sag down. Quickly bring your right leg, then your left leg in to touch your elbows. Right leg, left leg = one rep. 

5 MILE RUN

You can do the .5 mile run on a treadmill (like I do in the #shredshed), at the track (like we might do at boot camp) or on the street. If you decide to run on the streets you can measure the distance using a running app or in your car. The pace of your .5 mile run should be comfortably hard, this means you should be pushing your pace slightly outside your comfort zone (not a leisurely jog) but also not going all-out 100%. 

Give it a try and let me know what you think!

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WHAT I'M WEARING 

These are affiliate links which means if you make a purchase, I make a small commission with no extra cost to you. This helps support the running (pun intended) of this blog.

Nike Women's Pro Warm Up Zip Long Sleeve Shirt

Hot Tips for Cold Weather Running

I live in Texas so my window of opportunity to write about cold weather running is limited. Last week we had a 30 degree day and a 70 degree day. I pulled out my gloves and hat, only to quickly put them away again. While the weather here is fickle, it does get cold.

I moved to Texas from Pennsylvania largely to get away from the snow and ice. I was 23 at the time and I had just about enough to shoveling the snow out from under my tires, my car locks freezing over and icy road conditions. They don't close the schools and businesses for a drop of snow (or 5 feet) like they do here. You just have to deal with it.

Before I moved here I didn't realize it snowed in Texas. I thought that because it was a southern state, like Florida, that it didn't snow. I was wrong. Obviously we don't get the snow like up north, but it still snows nonetheless. If I would have known it snowed in Texas I may have decided to move somewhere else. Good thing I was fooled because if I didn't move here, I would never have met my husband.

Despite the fact that there is snow in Texas and the temperature can drop quite low, I still want to keep running. I take it indoors on the treadmill all the time, but I prefer to run outdoors, so I try to make it work outside when it is safe to do so.  

1. Dress in Layers

The rule of thumb is to dress for 10-20 degrees warmer than the current temperature, because once you start running, you will warm up considerably. Ideally you would dress in layers. A long sleeve synthetic (aka not cotton) base layer, a warmer zip up on top and if really cold a third layer. You can always remove layers as you go if you get too hot once you start running.

2. Head, Fingers, Knees and Toes

It sounds like a children's song: Head, Fingers, Knees and Toes, but it is a good reminder to cover all exposed skin. We lose heat from our extremities so a hat and gloves go a long way in keeping us warm. For cold and windy days, I like a wear a neck gaiter (either attached to a top or a separate piece) to cover my mouth and nose. 

3. Wear Fitted Clothing

You want to wear clothes that provide both insulation and breathability. Fitted clothing keeps the cold air from creeping in under your clothes. You can layer loose fitting clothes over your first fitted layer.  

4. Avoid cotton socks

Cotton absorbs water and can provide an unfavorable environment for your feet when you sweat. To keep your feet dry and blister free look for socks made from synthetic materials that help wick moisture away from the skin. 

5. Hydrate

It may seem like you don't need to hydrate as much much it is cold but it is just as important as in warm weather running. Hydrate early and often during cold weather runs, just like you would in the heat. 

6. Warm up Indoors

Take five to ten minute and warm up indoors before heading out for a cold weather run. You want to get the blood flowing to your muscles in preparation for your workout. Some jumping jacks, high knees and butt kicks (dynamic stretches) should do the trick. If you like Yoga, also try a few sun salutations to get those muscles warmed up before your run. It may take a little longer to warm up in extremely cold weather so it is important to warm up indoors to prevent injury.

7. Prepare Mentally

Running in cold weather can be uncomfortable, but preparing for it mentally can make it more bearable and make you stronger. I look at it as another opportunity to practice stepping outside my comfort zone. You are building mental toughness (as well as physical toughness) every time you hit the road in uncomfortable situations. Mental toughness is a skill that transcends far beyond your running journey.

Of course, I recommend common sense. In extremely cold, icy or snowy conditions, take your run indoors, schedule a rest day or do some other physical activity inside. Be safe, friends!

Do you run in the cold, take it to the treadmill or take time off until Spring? Will a little preparation, you can run outdoors all winter long! 

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So You Think You Can Run? How to Get Started

If your new year's resolution was to start running you have come to right place. So many times when I tell people what I do, they say to me, "I wish I could run" and I am here to tell that you can.

While your first lap around the block gasping for air might try to convince you otherwise, I am sure if you put in the work required that you can be a successful runner too.

Most people can start running and even (gasp!) learn to enjoy it. I may be a little biased but I think running is the perfect cardiovascular activity for most healthy individuals.

So you think you can run? You can. Just follow a few simple principles and you'll be on your way to healthy, strong, injury-free running journey. 

1. BUY QUALITY RUNNING-SPECIFIC SHOES

This is probably the most important thing you need to do before you start running. Yes, they can be expensive, but it is one of the only big investments into running. This is not the place to cut corners. Go to a speciality store to get help from a knowledgeable store associate if you are not sure what kind of shoes to buy. (Spoiler alert: don't buy them for color.) There are tons of running-related products you could (and will probably want to) buy, but nothing is as essential as a good pair of running-specific shoes. 

2. SET GOALS

Now that you have your shoes it is time to set goals. What do you want to do? Run a 5K? Run a mile without stopping? Run a half marathon? Run a 10 minute mile? You have to know where you want to go in order to make the plans to get there. Having a goal is the first step in staying motivated. When you are working towards a specific goal you have a reason to get everyday and put in the work.

3. BE REALISTIC

One of the biggest mistakes new runners make is that they do too much too soon. It all sounds great in the beginning when you are new and enthusiastic, but if you bite off more than you can chew you'll only increase the chances that you will quit due to overtraining or worse, injury. Slow and steady is the best, safest way to get started. If you think of running as a long-term commitment, you have the rest of your life to get better. Start off with low and slow milage and build slowly over time. Trust me on this one. 

4. BE CONSISTENT

In order to be a better runner you have to run on a regular basis. It will probably be hard at first and you may even want to quit after a few tough runs, but I can promise with consistent running, it will get better. Even if it is just one mile at a time, lacing up those shoes and hitting the pavement on a regular basis is the key to success (just don't forget about #3). 

5. STRENGTH TRAIN

I know you said you wanted to be a runner, not a bodybuilder but adding in regular strength training into your workout schedule will improve your running and reduce your risk of injury. You don't have to spend all day in the gym or grow giant muscles, spending 20-30 minutes 2 or 3 times a week on runner-specific strength moves will do the trick. While running is a fantastic exercise for losing weight and staying heart healthy, we want to build ourselves into well-rounded athletes. Strength training will make you a better, faster, stronger runner. You can find some some workouts to try in the archives.

6. GET SUPPORT

You can usually find support with your family, friends or local community. Join a running group, recruit a friend, hire a coach, start a blog, get a four-legged running partner or find like-minded people online (social media is full of supportive running communities). I'm here to cheer you on. If you tell people your goals and have a support system in place you'll be more likely to stick with your new running program. 

7. START RUNNING

The only thing left to do is lace up your shoes and hit the pavement. My favorite running quote is this one from John Bingham. You think you can run? You can. Just do it. 

“If you run, you are a runner. It doesn’t matter how fast or how far. It doesn’t matter if today is your first day or if you’ve been running for twenty years. There is no test to pass, no license to earn, no membership card to get. You just run.”

— John Bingham

Are you inspired to give it a try? With a little patience and consistency I know you can do it. Let me know if you have any questions. 

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5 x 5 x 5 LEG WORKOUT | 5 EXERCISES | 5 REPS | 5 ROUNDS

Welcome to the latest edition of Workout Wednesday! This week were are working on leg strength and endurance. This workout is called 5 x 5 x 5 because it is 5 exercises, 5 reps (each round) and 5 rounds. You will have completed 25 reps of each exercise and a 2.5 mile run by the time you finish. This type of workout is a great way to combine your strength & running workouts into one efficient session.

I encourage you to set a timer and make a note of how long it takes you to finish all five rounds. This will be your benchmark for future sessions. When you do the workout later, you can see how much you have improved. While I encourage you to do it for time, I need to remind you that form is always more important than speed, especially as you get into the later rounds and start to feel fatigued. Do the exercises as slowly as you need to in order to execute perfect form. Fast but sloppy exercises won't bring you any closer to your goals and could even cause injury. Be safe, friends!

Grab a stopwatch and let's give this one a try.

5 x 5 x 5 LEG WORKOUT | 5 EXERCISES | 5 REPS | 5 ROUNDS

SQUAT

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 allows. Shift your weight onto your heels. In the low position, engage your core, squeeze your glutes and push back up to standing. 

LUNGE

With your feet hip width apart and your toes pointed straight ahead, engage your core and keep your back straight. Take one large step with your right leg to lunge forward until your front knee is lined up over your ankle and your back knee is nearly touching the floor. Do not allow your knee to move forward over your toes. Resist the urge to lean forward or rest your arms on your thighs. Once you are in the lunge position push back up to starting position. Repeat on other side.

SIDE LUNGE

With both toes pointing forward, push your hips back and take a large step to your right and bend your right knee into a side lunge position and straighten your left leg. Do not allow your knees to move forward past your toes. Lower your hips as low as your flexibility will allow. Push back to starting position and repeat on the other side.

CURTSY SQUAT

Stand with your feet hip width apart. Cross your right leg behind the body and to the left. Bend left knee 90 degrees, or as low your flexibility will allow, toes pointing forward, then return to starting position. Repeat on other side.

.5 MILE RUN

You can do the .5 mile run on a treadmill (like I do in the #shredshed), at the track (like we might do at boot camp) or on the street. If you decide to run on the streets you can measure the distance using a running app or in your car. The pace of your .5 mile run should be comfortably hard, this means you should be pushing your pace slightly outside your comfort zone (not a leisurely jog) but also not going all-out 100%. 

How was your time? People often judge their fitness success by things like numbers on the scale, but that is just one small piece of the puzzle. I like to look at fitness in terms of fitness progression. Are you better than you were last week? Last month? Last year? Compare yourself to yourself (not to others and not to some arbitrary number on the scale). Do this workout this week and then again next month to track your fitness progress. 

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5 Things Introverts can Gain from Running with a Group

If you have been considering running with a group but were intimidated by joining strangers for a run, then I am here, as a self-professed introvert, to tell you that running with a group is beneficial for all personality types. Yes, especially for us introvert-types that generally prefer to be alone or just around close friends.

Being an introvert doesn't mean that we don't like people, that we are socially-awkward or even shy. Some might say that I am quiet, but my friends will attest that they can't get me to shut up most of the time. We write, we read, we are creative-types that thrive on alone time in our internal worlds.

An introvert is drained by social situations, while an extrovert is energized by them. We can utilize our strengths as an introvert, step out of our comfort zone, make new friends and have fun while running with a group. I'd argue that introverts have more to gain from running with a group than extroverts. 

5 THINGS INTROVERTS CAN GAIN FROM RUNNING WITH A GROUP

FRIENDSHIP

When you become a part of a running group you have the opportunity to make some like-minded friends. One of the issues introverts have with meeting new people is the dreaded small talk. We crave deeper connections. When you join a group of like-minded people in a running group, you start off on common ground. It is easy to make conversation, jump in on an existing conversation or just listen in. Making new friends comes naturally when you share the same passions.

ACCOUNTABILITY

Often we can feel more accountable to others than we do to ourselves. If we know people are counting on us to show up, we don't want to let them down. We can get stuck in our own heads, in our own internal worlds. A running group can provide the accountability we need to get out and get moving when we might otherwise be stuck in front of our computers or with our nose in a book. 

RUNNING IMPROVEMENTS

While we generally enjoy doing things alone, having others around can push us to new levels. When we run with a group we have the opportunity to run with faster pacers which can elevate our own running. Friendly competition and positive social pressure that comes from running groups can encourage us to push ourselves harder than we would if we were alone. 

MOTIVATION

Running groups come in with their own built-in cheering stations. In all the years I have been running I have rarely seen runners act in a way that wasn't inclusive, supportive and encouraging. Having people around to cheer you on, no matter what your fitness level or ability can be a game changer. One of my favorite things about runners is that when we come together in real-life (IRL as the kids say) there is usually a wide variety of ages, skin colors, sizes and abilities, but we are all the same. We are all runners cheering each other on. 

PERSONALIZED ADVICE

Running groups are usually led by coaches. Running with a group is a great way to get access to a running coach for much less cost (if any) than hiring a personal running coach. The type of advice and recommendations that you can get from running coaches and your fellow runners can be more personalized than what you can read on the internet or in a book.

Being an introvert isn't a character flaw. I am introspective, thoughtful, a writer and a thinker. Those are all wonderful things. I just need to remember to step outside of my comfort zone when I know it is for my own good. Can you relate?

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