Workout Wednesday: Strength + Power = Faster Runner
Happy Wednesday my friends! We made it to humpday! And I made it to the blog for another episode of Workout Wednesday! What?! On a quick sidenote: My energy levels lately have drastically dropped and after a blood test we discovered that my iron levels were markedly low. I added a full iron tablet with a shot of orange juice (vitamin C binds with iron to help your body better absorb it.) to my morning diet and it was like pure magic! I feel like my normal self again!!! I wish I had thought to add this sooner but thought my diet was sufficient. Obviously not. I still get more fatigued in the late afternoons but pregnancy is bound to come with that. Along with some other fun side effects like constipation. Thank God I can still run some because that truly helps get things moving. TMI? Sorry. I plan on posting a fun little blurb soon, “The Truth About Running While Pregnant”. Because you may see all the cute bump running photos but there is so much about it that just isn’t cute. And if y’all know me by now you know I don’t hide the truth about it. Life is not a rosey Instagram photo…
Onward. My husband and I have been slowing rearranging the home (nesting much??) to create a new gym space in the garage so my 12-year old can have his own space downstairs and baby can be closer to our room upstairs. It’s.Been.A.Process. I feel like everything takes me 90 years to accomplish now. Bonus: garage has tons more space and more room for videos. Although, lighting still kinda stinks with the iPhone… one business expense at a time. One day I promise I’ll have a new system and my videos will look more quality!
Why I chose to share this exercise with y’all: Because I’m a huge fan of saving time, hello #momlife, running faster, building muscle and staying injury free. And one of the best ways to do that is to (once you’ve mastered the basic exercises required–see below for instructions.) incorporate multiple exercises with a balance challenge. IE: one-legged moves with weights.
The exercise below will target: hamstrings, glutes (powerhouses for fast running), lower back extensors, biceps, shoulders, and a bit of core.
Single-Leg Deadlift with Curl to Press Balance
Strength + Power = faster running, strong, balanced foundation. boom
Exercises you should be proficient in BEFORE attempting this exercise:
1. Single Leg deadlift (with proper form)
2. Curl to press
1. Balance on one leg, lift your opposite leg and place it directly beside the balance leg. Keep your balance leg bent around 5 degrees at your knee.
2. Hold dumbbells (alternatively may use one dumbbell in opposite hand of the balanced leg) in front of the body.
3. Hinge from the hips (cue: keep core engaged, avoid curving spine) and reach the dumbbells toward the middle of your shins while balanced on one foot.
4. Contract your glutes, push through your heel, and return to standing.
5. Curl the dumbbells to your chest and then press the dumbbells overhead. Return to standing.
Beginners: low weights (5-12 lbs. dumbbells), higher rep 3 sets of 10-12 each leg.
Advanced: higher weights (15-25 lbs. dumbbells), lower reps 3-5 sets of 6-8 each leg.
When to add:
Depends on your training goals.
If you’re currently marathon training add after a hard run when you would typically strength train earlier in the week at least 3 days before the long run. Always make the key run priority running first.
If your goal is a fast 5k or 10k add after a speed session earlier in the week. Once a week should suffice. Always make the key run priority running first.
If your goal is simply strength train and muscle gain feel free to add this move into your strength routine twice a week with at least 48-72 hours in-between.
Note: I’m currently 29 weeks pregnant in this video. PLEASE seek your doctor’s permission before attempting this exercise! While I am a certified personal trainer I am not your health care provider. Also, some exercises can exasperate lower back pain in pregnant women, especially in the third trimester. Avoid if this causes any pain. A safer exercise would be a traditional squat with a curl to press.
How often do you incorporate strength training to your running routine and/or weekly workouts?
What’s your favorite compound exercise move?
18 Oct 2017 / runpinkjess / 3
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