Treadmill Interval Pyramid + Core Workout

Welcome to the latest edition of Workout Wednesday when each week I share a strength or running workout. This week you are getting the best of both worlds since this is a treadmill interval pyramid workout immediately followed by a core circuit. 

TREADMILL INTERVAL PYRAMID WORKOUT

This workout is based on RPE or rate of perceived exertion which is an effective way to self-monitor intensity without a heart rate monitor. On a scale of 1-10, 1 would be no effort and 10 would be so intense that you will be unable to talk at all or hold the pace for more than a few seconds.

To begin this treadmill workout, warm up for five minutes with a brisk walk or a slow jog. This should feel very easy. You will perform each interval for 1/2 of a mile before increasing the intensity to the next level. Once you reach the top of the pyramid of intensity, you will lower the intensity by 1/2 mile at each interval. The thing I like most of RPE and pyramid workouts is that there is always room for improvement. As you progress in your fitness you will find you will be able to run faster at the same RPE level. For example when you first start running a RPE 8 may be 6.0 mph on the treadmill, but as your grow stronger in your fitness 7.0 mph may become your new RPE 8. You work at your own fitness level and there is always room for growth and improvement. 

2-3  RPE - WARM UP - Should feel very easy and comfortable. Stay here for five minutes to warm up.

5 RPE - 1/2 MILE Feels easy and comfortable. Can carry on a full conversation. Stay here for 1/2 mile.

6 RPE - 1/2 MILE Up the intensity, still feels comfortable and can carry on a conversation. Stay here for 1/2 mile.

7 RPE - 1/2 MILE Breathing is labored. Can speak a sentence or two before needing to catch breath. Stay here for a 1/2 mile.

8 RPE - 1/2 MILE Breathing is labored. Can speak a sentence or a few words before needing to catch breath. Stay here for 1/2 mile

7 RPE - 1/2 MILE Moving back down the pyramid decrease the intensity each 1/2 mile

6 RPE - 1/2 MILE Feels easier. Stay here for 1/2 mile

5 RPE - 1/2 MILE As your heart rate come down your breathing should return to normal. 

2-3 RPE COOL DOWN Stay here until your breathing is fully recovered

This treadmill workout is three and a half miles long (not including the warm up and cool down) immediately followed by the core circuit.

THE CORE CIRCUIT

Core workouts are so important for runners. A strong core acts as a stabilizer and can help prevent injuries. When most people think of the core they imagine six-pack abs, but the core consists of all the muscles from below the chest to above the thighs. As a runner it is especially important to perform core workouts, including hips/glutes and abs. This 15 minute circuit at the end of your run will help build core strength and stability.  

HIGH PLANK | 45 SECONDS WORK / 15 SECONDS REST

LOW PLANK | 45 SECONDS WORK / 15 SECONDS REST

SUPERMAN LOW PLANK (KNEES TO ELBOWS) | 45 SECONDS WORK / 15 SECONDS REST

BIRD DOG (RIGHT ARM/LEFT LEG EXTENDED) | 45 SECONDS WORK / IMMEDIATELY MOVE TO OTHER SIDE

BIRD DOG (LEFT ARM/RIGHT LEG EXTENDED) | 45 SECONDS WORK / 15 SECONDS REST

SIDE PLANK (RIGHT) | 45 SECONDS WORK / IMMEDIATELY MOVE TO OTHER SIDE

SIDE PLANK (LEFT) | 45 SECONDS WORK / 15 SECONDS REST

GLUTE BRIDGE | 45 SECONDS WORK / 15 SECONDS REST

REPEAT!

High intensity workouts should always be followed by low intensity days or rest days. Since your body adapts (recovers/grows stronger) during rest it is essential that you allow rest and recovery days between hard workouts. Never do high intensity workouts back to back. 

Give it a try and let me know how you feel! Do you include any core work into your running schedule? Do you have any questions about this workout or RPE? 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. I am not a medical professional. 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.

Quick Strength for Runners

Welcome to another edition of Workout Wednesday! Each week I share a new strength training or running workout. This week I put together a quick circuit that includes some of the strength training moves that are beneficial to runners. If you run (no pun intended) through this circuit twice it should take you about 15 minutes. If you think you don't have time to include strength moves in your training schedule, I challenge you to add this circuit to the end of an easy-effort running day when you run 40 minutes or less. 

quick strength for runners

SQUAT: 45 SECONDS WORK/15 SECONDS REST

Squats are a great exercise for runners because they help increase the strength needed to run faster on flats, power up hills and lengthen your stride. 

Starting with your feet hip width apart push your hips back and then lower  your body by bending your knees until your thighs are parallel to the floor or as low as your flexibility will allow. In the low position, engage your core, squeeze your glutes and push up to standing Take a deep breath in as your lower to the squat and breath out as you explode up to standing. Repeat for 45 seconds before resting for 15 seconds, then moving on to the next exercise.

PLANK ROW: 30 SECONDS RIGHT SIDE. 30 SECONDS LEFT SIDE/15 SECONDS REST

Core strength for runners is very important. Strengthening the muscles that make up your abs, hips/glutes, lower back and pelvis are critical to helping you become a stronger, faster, less injury-prone runner.

Start in a high straight arm plank position with your wrists directly under your shoulders and 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. 

LUNGE WITH TWIST: 45 SECONDS RIGHT, 45 SECONDS LEFT/15 SECONDS REST

The lunge is a great exercise for strengthening glutes, hamstrings and quads. We add a twist because runners move in only one plane of motion (Sagittal plane: front to back) so it is necessary to gain strength in the other planes of motion. 

With your feet hip width apart and your toes pointed straight ahead, hold your core stable with your back straight Take one large step 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 go past your toes. Once you are in the lunge position, twist your torso in the same direction as your front leg. Push back up to standing and change legs. Repeat for 45 seconds then switch legs.

SIDE PLANK: 30 SECONDS RIGHT, 30 SECONDS LEFT/15 SECONDS REST

Move into a side plank position stacking your shoulder, elbow and wrist in a straight line. If this feels good, reach your arm to the ceiling. Hold for 30 seconds then switch sides.

SINGLE DEAD DEADLIFT: 45 SECONDS RIGHT, 45 SECONDS LEFT/15 SECONDS REST

When you run you are essentially balancing on one leg at time repeatedly for the duration of your run. If you perform exercises unilaterally (one side at a time) it will help reduce muscle imbalances, improve core strength & stability and increase runner-specific strength. The single leg deadlift is an ideal exercise for runners.

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. Repeat for 45 seconds then switch legs. 

BRIDGE WITH OVERHEAD LIFT: 45 SECONDS WORK/15 SECONDS REST

The hips and glutes generate the power to propel you forward during your stride. This exercise is fantastic for building hip/glute strength for runners. 

Lie on your back with your knees bent and your feet flat on the floor. Reach your arms over your head towards the ceiling while raising your hips off the floor so that your body forms a straight line from your shoulders to your knees. Pause at the top then slowly lower your hips back to the floor. Repeat for 45 seconds. Rest for one minute and repeat the circuit.

Give it a try and let me know how it goes!

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30 MINUTE TABATA-STYLE FAT BLASTER WORKOUT (GREAT FOR RUNNERS)

Hi, Friends. Welcome to the latest edition of Workout Wednesday. This week I put together a workout that is great for runners who want to squeeze in some strength training but don't have a lot of time. This is a perfect workout for after your run on an easy day (less than 30 minutes) or on a non-running day. It only takes 30 minutes, doesn't require any equipment and is a full body workout. This workout will benefit runners by improving running performance and overall athleticism. Strength training goes a long way in injury prevention for runners by strengthening the muscles surrounding the joints and strengthening the muscles that are not worked during running to help prevent muscle weaknesses and imbalances. Ready to get started?

WHAT YOU'LL NEED

You will need a Tabata timer. You can download free timers in the app store or play store. There are plenty of free options if you don't mind the ads. I use a GymBoss Timer (<--affiliate link) in the #shredshed and at my bootcamps. 

TABATA: HOW IT WORKS

Tabata is one of my favorite workout formats because it is quick and effective. The idea is to workout as hard as possible (high intensity) for 20 seconds, rest for 10 seconds and repeat for four minutes. 

In this circuit we are combining a strength exercise with a cardio exercise. In each round you will perform:

EXERCISE 1: 20 SECONDS

REST: 10 SECONDS

EXERCISE 2: 20 SECONDS

REST: 10 SECONDS

EXERCISE 1: 20 SECONDS

REST: 10 SECONDS

And so on...for four minutes.

Rest for one minute between rounds. Please always warm up before your workout and cool down/stretch afterwards.

THE EXERCISES

ROUND 1

ALTERNATING LUNGES

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. Resist the urge to lean forward or rest your arms on your thighs. Once you are in the lunge position pause for one second and push back up to starting position. Repeat on opposite leg, alternating for 20 seconds.

Lunge

SWITCH LUNGES

Lunge forward as described above with your right thigh parallel to the floor. Swing your arms for balance and momentum, jump up and switch legs landing in a lunge with your left foot forward. Repeat for 20 seconds.

ROUND 2

PUSH UPS

Start in a high plank position with your hands placed directly under your shoulders. Keep your body in a straight line from your shoulders to ankles. While engaging your core slowly 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. 

MOUNTAIN CLIMBERS

Start in a straight arm plank position with shoulders directly over wrists. Bring your knee in towards your elbow then back to plank position. Repeat with opposite foot. This is one rep. Move as quickly as possible while keeping your core engaged.

Mountain Climbers

ROUND 3

SQUATS

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 allows. In the low position, engage your core, squeeze your glutes and push up to standing. Take a deep breath in as your lower to the squat and breath out as you return up to standing.

Squat

HIGH KNEES

Stand up straight with the feet hip width apart. Jump from one foot to the other while using your core to lift your knee to hip height. Swing your arms with each rep. Touch the ground with the balls of your feet quickly moving back and forth between legs.

ROUND 4

HIGH PLANK

In a high plank position place your shoulders directly over your wrists. Your body should form a straight line from your head to your heels. Don't allow your hips to drop or raise up. Engage your abs and breathe normally. Hold for 20 seconds

High plank

PLANK JACKS

Starting in a high plank position as described above with your feet together at the starting point. Jump your legs wide out to the sides (like the motion of a standing jumping jack) and then back together.

ROUND 5

SIDE LUNGE (EACH SIDE)

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. Lower your hips as low as your flexibility will allow. Push back to starting position and repeat on the other side alternating for 20 seconds.

CURTSY SQUAT WITH HOP

Stand with your feet hip 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. From the low position hop back up to the starting position and lower to the other side. Repeat for 20 seconds.

Curtsy squat in the #shredshed

ROUND 6

SUPER MAN

Lie face down on your stomach with your legs and arms extended and your palms facing the floor. Simultaneously lift your chest, arms and thighs several inches off the floor up toward the ceiling while holding your midsection stable. Hold for two seconds and lower back down.

BURPEES

Stand with your feet hip width apart, lower into a squat position until your hands are flat on the floor in front of you. Jump your legs backwards into a high plank position. Jump both feet forward so you are back in the squat 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. 

Burpees don't like you either.

Give it a try and let me know what you think. Always remember that intense workouts like this one should be surrounded by easy days and/or rest days. Adaptations (aka getting strong) occur during rest. Allow your body the time it requires to repair, recover and get stronger. 

Have questions? Leave them in the comments or be a part of my new series "Ask the Trainer" and have your questions answered in a future blog post.

Like this post? It helps me when you share or save to Pinterest

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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 Great Pumpkin Workout

Welcome to another edition of workout Wednesday! This week we are having some fun with a pumpkin. I picked up a 9 lb pumpkin from the grocery store and realized that a pumpkin is very similar to a medicine ball. With everyone going pumpkin-everything crazy lately, I thought a full body pumpkin workout would be a fun way to celebrate the upcoming fall holidays. Maybe when we're done, we can make a pie with it. It's called balance. 

Pumpkin or medicine ball...you decide.

The Great Pumpkin Workout

Repeat each exercise for the numbers of reps indicated below, moving quickly from one exercise to the next. Repeat 3 times. If you don't have a pumpkin, then you can do this workout with a medicine ball. 

SQUAT WITH OVERHEAD PRESS x 12

FORWARD LUNGE WITH STRAIGHT ARM TWIST (ALTERNATING LEGS) x 12 EACH LEG

LATERAL SQUAT (RIGHT LEG LEAD) x 9

LATERAL SQUAT (LEFT LEG LEAD) x 9

RUSSIAN TWIST X 6 EACH SIDE

LIFT AND CHOP  X 6 EACH SIDE

AB REACH x 9

CARDIO - LATERAL JUMPS OVER THE PUMPKIN FOR ONE MINUTE

No worries. If I drop it, I'll just make pumpkin pie. 

Have questions? Leave them in the comments or be a part of my new series "Ask the Trainer" and have your questions answered in a future blog post.

Like this post? It helps me when you share.

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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.

How to Banish Shin Splints Forever

No one ever said "You're a pain in the shin!" but they should, because it seems to me that shin pain (aka spin splints) are much more common and annoying than a pain in the butt.

I know the feeling. You start running (or start running again), everything is going fine but then you're sidelined by shin splints. It is a very common problem among new runners, but luckily one that is easily treatable. The medical name for spin splits is Tibial Stress Syndrome and while they are metaphorically a pain in the butt, they are literally a pain in the shins. Shin splints are a result of inflammation in the muscle tissue in the front of your leg, generally from overuse or too-much-too-soon.

If you experience mild to moderate discomfort in the shin area when running, you may be experiencing shin splints. Here are a few things you can do to help reduce pain so you can get back to running. Everyone is different, so if you are not improving or the pain gets worse, please see your doctor. You may have a stress fracture or other condition more serious than shin splints. Please don't read blogs for medical advice.

REST

The first step to healing your shin splints is to rest to allow your shins to heal. Low impact cross training like swimming or biking are your best bets to keep up your cardio fitness while you heal.

ICE

Ice your shins to help reduce inflammation. Try icing for 30 minutes on/30 minutes off multiple times throughout the day. 

COMPRESSION

Compression can help circulate blood flow and stimulate healing. Calf sleeves or compression socks while resting is a good place to start.

STRENGTHEN

Try this exercise to build strength around the shin bone.

With bare feet place your heel on the edge of a step or curb with your foot hanging off the edge. With your legs straight, point your toes as far down as you can, then point your toes up as far as you can, repeat rapidly for 30 seconds.

Now bend your knees at a 45 degree angle (about half way to a full squat) and repeat the same thing with bent knees.

Rest for 1 minute

Repeat two more times

Repeat every day

Struggling with shin splints? Have questions? Leave them in the comments or be a part of my new series "Ask the Trainer" and have your questions answered in a future blog post.

Like this post? It helps me when you share.

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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.