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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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.

How to Transition from Running/Walking Intervals to Running

Welcome the latest edition of Workout Wednesday! This week we are talking about how to transition from running/walking intervals to running without walk breaks.

When you first start running it is very common to use run/walk intervals in order to adapt to running. There is absolutely no shame in walking. A lot of people are very successful running full and half marathons on a run/walk program with very impressive finishing times. If you are happy with your run/walk plan and you're continuing to progress, there is no reason to change your program. However if you're interested in transiting from run/walk intervals to running without walk breaks, I may be able to help you with the plan that worked for me when I first started running.

Most people start in the same place, it is very common be short of breath when you first start running. You have to stick with it through that hard beginning part in order to become a stronger runner. It does get easier, I promise. 

Once you have been performing run/walk intervals for a few months, you may be ready to train to run without walk breaks. I suggest that you have a solid running base before starting this program. You should be running (with walk breaks) several days a week for at least four weeks. Follow the below plan two to three days a week with full rest days in between training days to allow for proper recovery.

HOW TO TRANSITION FROM RUNNING/WALKING INTERVALS TO RUNNING WITHOUT WALK BREAKS

The key to train to run without walk breaks is to first start by taking walk breaks. Hear me out. If you stick with the program you will progress to running without walk breaks.

Walk for a few minutes to warm up. Try some dynamic stretching and/or foaming rolling to warm up before you get started.

Start running at a very slow pace. Go even slower than you think you can maintain. It's better to go too slow than too fast at this point. We can work on speed later, for now we are working on endurance. A slow pace is key.

Run until you feel like you just can't run for one more second, then try to count out 50 more steps. This may help you push past any mental barriers. When your mind says no more, see if your body has 50 more steps. It is important to be sure that you are listening to your body and not your mind. Is your mind telling you can't go on? Or is it your body? Sometimes your mind will tell you to stop, but think about it first. Can I breathe? Are my legs OK? How do I feel physically? If it is just your mind, keep going. Your thoughts can lie, especially when you are trying new things.

Once you are sure it is your body and not your mind slow to a brisk walk. Now here's the key to the whole plan: Only walk as long as you need to in order to recover your breath. It is really important to be honest with yourself and start running again as soon as you are able. When your breathing returns to almost normal It is time to start running again, don't walk for one second longer than necessary.  

Repeat the running cycle. Run as long as you can. When you think you need to stop, try to count out 50 more steps. You are probably feeling uncomfortable, but as long as you aren't feeling any physical pain, push yourself to keep running for just a little bit longer. When you are sure it is your body and not your mind, it is time to walk briskly again to recover.

Start the run cycle again. 

The idea is that you run for as long as you physically can, then walk only as much as necessary. If you continue this cycle, while being completely honest with yourself, over time your run intervals will become longer and your walk intervals will become shorter, until there are no walk intervals at all.

This process can take between four to ten weeks depending on your starting fitness level and dedication to the program. Remember that no matter what you are trying to achieve, consistency with your training is the single best path to success.

I can clearly remember the great feeling the first time I realized that I didn't need to stop for a walk interval, that I could keep running. Don't listen to your mind, listen to your body.

This same technique can be used to improve your running pace. Just replace the walk intervals with slower run internals. Run fast, then run slower to recover until you don't have to run slower anymore at all.

When you set out to run these intervals run according to time and not distance. For example, make a plan to run for 30 minutes, not three miles. You'll find that over time you will be able to cover the distance in less time. 

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

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Try This 12 Days of Christmas Carol Workout

Welcome to the latest edition of Workout Wednesday! Happy Holidays, Friends. Many of us living in the US are off work for the Thanksgiving day holiday so I thought I would put together a festive workout that you can try over the holiday weekend.

This workout follows along to the classic Christmas carol, 12 Days of Christmas. You will perform the exercises in the same order as the song. For example, on the first day of Christmas my trainer gave to me a 30 second plank hold. You would perform the plank. On the 2nd day of Christmas my trainer sent to me two jumping squats and a 30 second plank hold. You would perform both of those exercises. On the third day of Christmas my trainer sent to me three burpees, two jumping squats and a 30 second plank hold. You will build the exercises until you are doing all 12 exercises. This is a challenging one, folks! Rest between verses if needed. Go at your own pace, stay safe and let me know how it goes.

The 12 Days of Christmas Carol Workout 

On the first day of Christmas
my trainer sent to me:
A 30 second plank hold

On the second day of Christmas
my trainer sent to me:
Two Jumping Squats
and a 30 second plank hold

On the third day of Christmas
my trainer sent to me:
Three Burpees
Two Jumping Squats
and a 30 second plank hold

On the fourth day of Christmas
my trainer sent to me:
Four Squat to press
Three Burpees
Two Jumping Squats
and a 30 second plank hold

On the fifth day of Christmas
my trainer sent to me:
Five Russian Twists
Four Squat to press
Three Burpees
Two Jumping Squats
and a 30 second plank hold

On the sixth day of Christmas
my trainer sent to me:
Six Donkey Kickbacks
Five Russian Twists
Four Squat to press
Three Burpees
Two Jumping Squats
and a 30 second plank hold

On the seventh day of Christmas
my trainer sent to me:
Seven Walking Lunges
Six Donkey Kickbacks
Five Russian Twists
Four Squat to Press
Three Burpees
Two Jumping Squats
and a 30 second plank hold

On the eighth day of Christmas
my trainer sent to me:
Eight Wide arm push ups
Seven Walking Lunges
Six Donkey Kickbacks
Five Russian Twists
Four Squat to press
Three Burpees
Two Jumping Squats
and a 30 second plank hold

On the ninth day of Christmas
my trainer sent to me:
Nine Curtsy Lunges
Eight Wide arm push ups
Seven Walking Lunges
Six Donkey Kickbacks
Five Russian twists
Four Squat to press
Three Burpees
Two Jumping Squats
and a 30 second plank hold

On the tenth day of Christmas
my trainer sent to me:
Ten Side Lunge Wipers
Nine Curtsy Lunges
Eight Wide arm push ups
Seven Walking Lunges
Six Donkey Kickbacks
Five Russian Twists
Four Squat to press
Three Burpees
Two Jumping Squats
and a 30 second plank hold

On the eleventh day of Christmas
my trainer sent to me:
Eleven Mountain Climbers
Ten Side Lunge Wipers
Nine Curtsy Lunges
Eight Wide arm push ups
Seven Walking LUnges
Six Donkey Kickbacks
Five Russian Twists
Four Squat to press
Three Burpees
Two Jumping Squats
and a 30 second plank hold

On the twelfth day of Christmas
my trainer sent to me:
12 Standing Crunches
Eleven Mountain Climbers
Ten Side Lunge wipers
Nine Curtsy Lunges
Eight Wide Arm Push ups
Seven Walking Lunges
Six Donkey Kickbacks
Fiiiiiiiiiiiiiiive Russian Twists
Four Squat to Press
Three Burpees
Two Jumping Squats
and a 30 second plank hold

Tell me, were you singing Fiiiiivvvveeeeeee Russian Twists, like I was? 

THE EXERCISES

A 30 SECOND PLANK HOLD

Two Jumping Squats

Three Burpees

Four Squat to Press

Five Russian Twists

Six Donkey Kickbacks

Seven walking lunges

Eight wide arm push ups

Nine Curtsy Lunges

Ten Side Lunge Wipers

Eleven Mountain Climbers

Twelve Standing Crunches

Wishing you all a happy healthy active holiday season. 

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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.

All I Want for Christmas is a New Running PR

Hi, Friends. Welcome to a very special edition of Workout Wednesday! This year has flown by. I can't believe we are embarking on the holiday season once again. I love the end of the year to think about my goals for the upcoming new year, but also get a head start on achieving my goals. Why wait until January 1st to start working towards your goals?

The end of the year is a fantastic time to evaluate our accomplishments of the last year, to think about what went right and what we can improve on. I have a lot of goals for 2017 (maybe bigger and bolder than ever before in my life, it's both scary and exciting) but I'll use the end of November and December to start ramping up for those goals. 

I challenge you, no matter what your goals are for the new year, start thinking about the steps you can take today and throughout December to help get you there. When January rolls around (in a blink of an eye) you'll be that much closer to reaching your goals. 

Today we are talking about running goals. If you know me at all, you know that I am a huge proponent of strength training for runners. When runners strength train along with their running training, they end up stronger, healthier, faster and less prone to injury. 

I put together this four week strength & running schedule to increase speed. It has all the components of a well-balanced training plan. 

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Who is this plan for? This plan is intended for anyone who has a solid running base. If you have been running three to four days a week for five to six weeks this plan is for you. If you do not have that base yet, get a solid running base under your belt before starting this plan. 

Running

It goes almost without saying, if you want to be a better runner, you need to run more. Staying consistent with your running schedule is one of the most important things you can do to improve. Before starting this program you should have a solid running base. 

In the plan we have several running days:

EASY RUNS:

An easy run is done at conversational pace. It means what it sounds like, that you should be able to carry on a conversation during your run. If you are a beginner this may mean brisk walking. Easy runs are as important for building endurance and allowing proper recovery after hard workouts. 

INTERVALS/FARTLEKS:

Intervals are running workouts that vary the speed to allow for periods of high intensity work followed by recovery. They can be very effective in improving running economy as long as they are done properly. Always allow recovery days or rest days after hard interval work. Never do interval workouts back to back to allow for proper recovery and avoid potential injury. 

Interval Workout

Interval Workout

Fartlek

HILLS:

Hill training is a staple for running strength. One day a week of hill work can help improve speed and efficiency. 

Hill Training

LONG RUN:

Long run training is on the schedule for anyone training to run farther than a 5K (3.1 miles). A long run builds endurance and should be run 1-2 minutes slower per mile than your 5K pace. Long run distances should be increased by no more than 10% each week for three weeks before backing off the distance on the fourth week. A long run is typically anything more than an hour. If you are not training to run long, you can replace your long run on the schedule with any distance at conversational pace. 

Strength Training

Strength training for runners is so important, but it doesn't have to overtake your running schedule. In fact, if your goal is to be a better, faster runner, running should take priority. However, making time for one to two strength training sessions a week can lead to big improvements in your running. 

CIRCUITS:

The way a bodybuilder or power lifter strength trains is completely different than the way a runner strength trains. We train differently for different goals. We are not trying to pack on muscle, but rather increase strength and work out any muscle imbalances. We do a lot of circuit style, HIIT (High Intensity Interval Training) and Tabata-style strength training. These types of workouts help improve strength and endurance because you move from one exercise to the next with minimal rest. They are quick and effective. No need to spend hours in gym. 

Strength Training Workout

Strength Training Workout

Strength Training Workout

CORE (HIPS/ABS)

I separate core workouts from regular strength training because while you will do core work in your strength circuits, you should place special emphasis on making sure you build hip/ab strength. Remember that your core is not just your abdominals, it is essentially everything under your chest and above your thighs. Core work including hip strength is one of the most important things runners can do to avoid muscle imbalances from running and injury. These exercises are not always the most exciting, but they are essential, which is why I recommend adding them on at the end of an easy run day. 

Core Workout

Core Workout

REST

Arguably one of the most important components of a training plan is rest. Your body adapts to the stresses that you place on it during rest. That means your body repairs, rebuilds, gets stronger and faster during rest, not during the workout. If you don't plan for proper recovery you will never allow your body the time it needs to grow stronger. More is not always better. Rest means taking one to two full rest days a week and getting 7-8 hours of sleep at night. If you don't do these things, you could be sabotaging your results. Put in the work, but allow your body the recovery time it requires. 

Download the four week strength and running schedule PDF with clickable resources to running and strength workouts to improve your 5K time before Christmas!

Download the training schedule below to improve your speed by Christmas

Any questions? Let me know in the comments. 

Coach Lea

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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.