8 Essential Strength Exercises for Runners

If your goal is to be the best runner you can be, you will need to more than just run. Adding specific strength training exercises will help you become a faster, more efficient, injury-free runner. The best part is you can do this by completing the 30-minute workout below, with these essential strength exercises for runners, just twice a week!

Squats

Squats strengthen your quads, glutes, hamstrings, and core, all essential for great running form and protection from injury.

Stand with legs hip-distance apart. Bend your knees and sit into the squat until you feel your glutes engage, slightly lower than 90 degrees, keeping your knees behind your toes. Return to standing. Keep your core engaged through the set.

Challenge: To progress, add extra resistance by holding 10-pound dumbbells.

Single-Leg Deadlifts

One-legged deadlifts strengthen your hamstrings and glutes, as well as improve your balance.

Stand with your weight on one leg. Engage your core, and bend at the hips, keeping your spine neutral, until your upper body and leg are parallel to the ground. Engage your glutes and hamstrings on your standing leg as you return to upright. Complete reps, then repeat on the other leg.

Challenge: Hold a kettlebell or dumbbell in one hand. Or a rock.

Check out these unilateral exercises!

Side Lunge

The side lunge strengthens your glutes, as well as your adductors, hip flexors, and calves, all of which will help balance your lower body and prevent injury.

From a standing position, take a large step to the right side. As you land, keep both feet facing forward, bend your right knee, and sit back into the lunge. Your left leg remains straight. Engage your glutes and push strongly off your right foot to return to your starting position. Complete reps, then repeat on the other side.

One Legged Squat

This unilateral exercise may be the most important one a runner can do. It not only improves your coordination, which is important because running is essentially a series of one-legged hops, it also balances out the strength in your lower body.

Stand on your right leg. Your left leg can be extended in front of you (pistol squat), or held up behind you, in a semi- curtsey position. Extend your arms in front of you and sit back as low as you can, keeping your knee in alignment with your foot. Engage your hamstrings and glutes and return to standing.

Push Up

The push-up is a great exercise because it strengthens all the muscles in your upper body and core, which help a runner maintain good posture.

Begin in a high plank position, bend your elbows and lower your body until it almost touches the floor. Press back up to your starting position. Keep your core engaged and your body in alignment (including your head and neck) throughout the movement.

Plank

A strong core is essential for good running form and injury prevention.

Prop yourself up on your forearms and toes. Your elbows should be directly under your shoulders. Engage your abdominal muscles, and keep your body in alignment without allowing your hips to sag. Keep your core and glutes engaged, squeezing tight, for 30 seconds to a minute. Don’t forget to breathe!

Variations: You can also support yourself on your hands with your elbows straight. Make sure to keep your wrists directly under your shoulders.

Challenges: 1). Move from high plank to low plank slowly. 2). Lift one leg at a time (not too high! And keep those glutes tight). 3). Bend one knee and bring it up to your side. Straighten it out and repeat with the other leg.

Click here for more core exercises.

Side Plank

Lie on your side, and press up onto your forearm and the outside of the bottom foot. Keep your elbow under your shoulder and your hips and legs stacked. Keep your core engaged and your body in alignment. Hold the plank for 30 seconds on each side.

Challenge: From your side plank position, lower your hip slowly, then return to your side plank. Repeat several times.

Bird Dog with tuck

The bird dog strengthens the muscles in your low back. Adding the tuck also works the abdominal muscles, as well as your balance.

From your hands and knees, extend your right arm and left leg until both are straight and parallel to the ground. Hold for a second then pull your knee and elbow in, engaging your abdominal muscles and rounding your back slightly, trying to touch knee to elbow. Hold for a second, then extend the arm and leg. Do all the reps on one side, then repeat on the other.

8 Essential Strength Exercises for Runners: The Workout

This 30-minute workout contains all the essential strength exercises for runners and can be done two or three times a week. It needs little or no equipment and can be done following a shorter run to be sure that you are fully warmed up.

Do you have a favorite strength exercise that helps your running? Do you enjoy exercising outdoors?

Disclaimer: Although I am a certified Personal Trainer, I am not YOUR Personal Trainer. Always adapt workouts to suit your body and fitness level. Consult your doctor before beginning a new exercise program.

And Now It’s Time for the Runners’ Roundup!

Weekly Linkups

My weekly linkups! Please stop by and check out all of the great recipes, workouts, and information that all these awesome bloggers share every week!

every week!

Tuesday Topics with Kim and Zenaida
The Runners’ Roundup with Deborah, Lisa, Jenn, and Me!
The Weekly Run Down with Deborah and Kim
Fit Five Friday with Darlene, Michelle, Renee, Jenn, and Zenaida
Ultimate Coffee Date with Deborah and Coco

- Running tips, workouts, plant based recipes for a healthy life - Coach Debbie Runs

This post contains affiliate links.

26+ Weird, Gross and Crazy Things Runners Do

Here is a list, in no particular order of 26 crazy things that runners do.

Runners Do Weird Things To Protect from Chafing

From putting band-aids on their nipples to rubbing body glide all over their body, runners are generally on a mission to prevent any piece of clothing or body part from rubbing and causing the dreaded chafing that makes our post-run shower a literal pain.

Runners Wake Up at Crazy Times

Runners will wake up at what others consider the middle of the night in order to get in their long run before work. It is not unheard of to wake up at 3:00 in the morning to get to a race, beat the heat, or simply “get it done.”

Runners are Crazy About their Shoes

Most runners have quite a collection of both usable and retired shoes. They will stock up if they come across a good sale. And definitely when they hear that their favorite shoe is being phased out for a newer model. And when the inevitable happens and we have to retire our favorite shoes, we’ll toss them in the wash and wear them “around.” Or donate them.

Bathrooms Shmathrooms

Because using the bathroom is pretty important, runners think about them a lot. Runners know the best spots to stop on their long run. They plan their race day morning around using the portable toilet at just the right time. And most runners at some time or another have skipped the porta potty altogether.

What About the Crazy Things That Runners Wear?

Runners love to wear short shorts, knee socks, tutus and skirts all in bright neon colors that most wouldn’t wear on a normal day. And while there is good reasoning around all of these (well, except tutus, the only reason for tutus is that they are cute), we mostly wear them because we think they look good. And that’s all that counts!

Men Shaving Their Legs

Yes, some men shave their legs to be more aerodynamic. I’m not sure if it really makes a difference, but I’m pretty sure that many men have found what women know. Shaved legs look and feel good!

Runners are Weirdly Interested in the Color of Their Urine

Yes, there is a good reason behind it, but non-runners might consider us weird when we compare the color of our pee to lemonade (hydrated) or orange juice (better get drinking!).

Runners Love to Eat all the Carbs!

Actually, runners love to eat all the food! Carbs, proteins, fats! We work hard and we need to fuel hard! And that beer and pizza at the end of the race? Well earned, my friends.

Runners Do Some Gross Things

From hawking a loogie to blowing snot rockets, runners develop some gross habits over the years.

Runners are Friendly

via GIPHY

Runners love to wave or nod their heads at other runners. We know that we are all part of a special club. And when we meet someone who is also a runner an instant friendship is formed.

Runners Talk About Personal Stuff with Other Runners

That other runner you just met? It won’t be long (possibly minutes) before you’re discussing things like, well, snot rockets, pre-race constipation, peeing in the woods, and other seemingly personal details about running.

Runners Love to Run in Bad Weather

Well, we really don’t love to run in the pouring rain, stifling heat and humidity, or freezing ice and snow, but we really love to talk about it! I think we get extra running credit for those miserable conditions.  Heck, I’m still talking about the 2000 LA Marathon: 40 degrees, pouring rain, ran the whole race in my trash bag, and basically carried my inhaler in my hand ready for use (and finished in 3:33) and that was 26 years ago!

Running 26.2 Miles is not Enough for Some Runners

via GIPHY

While running a marathon is an awesome accomplishment that makes non-runners say things like, “I can’t even drive that far,” some runners take it even farther and run Ultra distance races! Running 50k, 100k or even 100 miles has become even more popular in recent years.

Ice Baths are a Thing

Some runners immerse themselves in ice water after a tough run. I kind of prefer Epsom salts and warm water myself, but I can understand this little bit of craziness.

Runners Give Up a Lot for Running

While many people are heading out to a party or a night on the town on Saturday evening, runners are likely to apologize that they “have a long run” in the morning and need to go to bed early. The same goes for a cocktail, new restaurant (we don’t know how our tummies will respond!), or anything that might interfere with that all-important 20-miler.

Runners are Hoarders!

Whether it’s old running shoes that we can’t throw away or all the paraphernalia that we earn from races, runners like to hang on to our memorabilia.  I myself have a drawer full of old bibs (my husband has many of his hanging on the wall in his office). We have medals everywhere, framed certificates, piles of t-shirts, and even a mylar blanket or two.

Toenail Loss is a Sign of Pride

Because it indicates how hard we train and what we give up for our sport. This also includes blisters and callouses, and, of course, black toenails.

Mileage Stickers

While normal people have little stick family pictures or political candidates on their bumpers, runners have little signs that say 26.2 or 13.1! It’s another sign of that special club we belong to.

Runners Take an Extra Jog Around the Block

via GIPHY

Um, I’ve been known to do this. After all, who wants to end their run at 9.95 miles? Even numbers for the win! On the same note, if I hit an even number at the corner I’ll stop my Garmin and walk the rest of the way home.

Relay Races

As if running one race in a day wasn’t challenging enough, runners love to do relay races, where they basically join their best running friends and run three (or six) races over the course of two days, straight through, with no sleep or bathing involved.

Secret Running Language

If you’re not a runner, listening to runners speaking to each other may make you feel like they’re from another planet. With terms like BQ, PR, fartlek (which they say without breaking into a giggle), negative splits, and tempos, it’s no wonder you’re confused! (Here’s a guide to running jargon for beginners!)

Crazy Runners Talk to Themselves

I don’t know the individual runner, but I assume that if you overhear one talking to herself, it is because she is using some verbal self-motivation. Like the little engine that could!

Everything is Planned Around Our Run

Everything…our meals, our sleep, our bedtime, our social commitments, sometimes even our jobs, is planned around our running schedule.

We’re a Little Pissed When We Have to Rest

Yes, we know we need to rest, and we enjoy it, we really do. But there is always a part of us that really wishes we could go for a run. That looks at those who are running on our rest days with a bit of jealousy.

Runners Plan Vacations Around…Running

Most people plan their holidays to enjoy rest and relaxation in beautiful places. Runners, on the other hand, plan their vacations around a marathon or other race, or head to beautiful places that just happen to have amazing running routes.

Running Selfies

Prior to Instagram, I rarely took photos of myself. In fact, since I was usually the keeper of the camera, I wasn’t in many pictures at all! With the dawn of running selfies that has all changed. We runners like to take photos of ourselves running, usually looking like we run fast with perfect form. We also take photos of our GPS when we’re done, our racing outfits, and, too frequently, our shoes.

We Love Foam Rolling

Most people dread foam rolling. Or don’t even know what it is! Runners, however, know the benefits of time spent with their foam roller. And they can tell you all about their favorite one!

We Still Run Sometimes When We Shouldn’t

This may be the dark side of our crazy running quirks. There is no doubt that runners are tough. As I mentioned in this Instagram post, runners are all about digging deep. Sometimes, though, we’re too tough. Tough to the point of stupid. Like when we have a nagging injury. Or we’re really sick.

 

Dig Deep. Runners do it all the time. We dig deep when we roll out of bed at 4 am to fit in a run before work. We dig deep to finish that track workout when we’re not even sure if we can. We dig deep to run our long run of 10, 15, or 20 miles when it is hot and humid and we are already tired. We dig deep to cross that finish line, trying to pass one more person while we’re at it. Runners #digdeep. . . Today I dug deep to finish my hill workout in the heat, with a late start and rising humidity (again!). It took everything I had not to cut off that workout, quit after one or two. . . How did you dig deep today? . . . . . . . . . . . #running #runchat #runnersofinstagram #runnersofig #womenwhorun #skirtsports #skirtsportsambassador #realwomenmove #procompression #procompressionambassador #keepittight #runhundredambassadors #nuunlife #teamnuun #sweatpink #womensrunningcommunity #womensrunning #runningcommunity #werunsocial #runhappy #goodr #goodrpro #fitbloggroup #trailrunning #desertlife #ragnartrail

A post shared by Debbie Woodruff (@coachdebbieruns) on Sep 1, 2018 at 9:48am PDT

Being a runner really is like being a member of an exclusive club, where everyone is welcome if they want to pay the dues and we pride ourselves on our quirky, slightly crazy behavior and unique language.

What weird, gross, or crazy thing do you do when you run?

And Now It’s Time for the Runners’ Roundup!

Weekly Linkups

My weekly linkups! Please stop by and check out all of the great recipes, workouts, and information that all these awesome bloggers share every week!

Tuesday Topics with Kim and Zenaida
The Runners’ Roundup with Deborah, Lisa, Jenn, and Me!
The Weekly Run Down with Deborah and Kim
Fit Five Friday with Darlene, Michelle, Renee, Jenn, and Zenaida
Ultimate Coffee Date with Deborah and Coco

- Running tips, workouts, plant based recipes for a healthy life - Coach Debbie Runs

Cadence, or stride rate, is how many times your feet hit the ground per minute. The best elite runners have a stride rate of around 180 or more, while most recreational runners average around 150-170. Learning how to increase your cadence in a surefire way to run faster and prevent injury.

Why Does Cadence Matter?

The shorter your stride length and the quicker your stride rate, the faster you will run.  When you increase your cadence, you are also decreasing your stride length, which will improve your form by causing your foot to land directly beneath your hips. This is ideal because this is your center of gravity and the point at which you will incur the least amount of impact.

Runners with a longer stride length tend to land with their foot out in front of them. This creates more force in landing, slows you down, causes a bouncy gait, and increases impact on bones and joints. However, when you increase your cadence you will also decrease your stride length, thereby reducing your injury risk.

First Steps to Increase Your Cadence

The first step to increase your cadence is to figure out your current stride rate. This will vary according to the type of workout you are running. During speedwork, your cadence is likely to be quicker than during a recovery or long run, so take measurements of all types of runs.

To do that, simply count your steps for 30 seconds then double the number. You can also count the times your right foot hits the ground for 30 seconds, then multiply by four. Take several measurements just to ensure that you’ve got a good reading. Many sports watches will also count your cadence, but I’d suggest the old fashioned way, then compare against your watch.

Take care not to subconsciously increase your cadence during your trial. You want an accurate measurement of your current stride rate, so relax and just run in your normal way.

While 180 SPM has become kind of an idealized goal, all runners are different so your optimal cadence goal should be based on many things, including your current rate plus your height, weight, leg length, and your running ability.

Instead, aim to improve your cadence by 5-10%. For example, if your current stride rate is 160, your goal can be a cadence of 168-176. And remember your goal will be different for different types of runs.

5 Tips to Increase Your Cadence

1. Start with a 5% goal

Like many things in running, starting slowly will lead to long-term success. Start by increasing your cadence by 5%, then when that feels comfortable, you can work to increase another 5%.

2. Don’t Increase Your Cadence for the Whole Run

Instead, try increasing your cadence for a minute or two, then relax and just run for a few minutes. Repeat. Or you can use a distance goal by increasing your stride rate for a quarter mile, then run at your base cadence for the same distance.

When you start to feel comfortable at your new cadence, increase the time or distance of the interval. Continue this way until you can complete your run at your new stride rate.

3. Use a Metronome

While it would be a little crazy to carry a metronome while your run, it is the ideal tool to help you count your cadence. Fortunately, there is an app for that on both iPhone and Android! If you must have music when you run, Rock My Run is an app that allows you to create a playlist at a certain tempo. It is also available for iPhone and Android.

4. Focus on Smaller, not Faster Steps

The speed will happen after you decrease your stride length and increase your cadence. Don’t try to run faster. It will happen.

5. Add Cadence Improving Workouts

Downhill sprints are great for improving your form and increasing your cadence. Find a hill with a gentle grade about 150-200 meters. At the end of an easy run do four to six intervals down the hill. Accelerate as you run, reaching top speed at the end of the hill. Walk back to the top. Focus on your form. Don’t overstride. Instead, shorten your stride and increase your cadence, focusing on your turnover.

8 Tips for Downhill Running

All runners can benefit from increasing their cadence. While it might feel odd at first, with practice you can find your perfect cadence and enjoy the benefits of increased running speed and reduced injury.

Have you ever measured your cadence?

And Now It’s Time for the Runners’ Roundup!

Weekly Linkups

My weekly linkups! Please stop by and check out all of the great recipes, workouts, and information that all these awesome bloggers share every week!

Tuesday Topics with Kim and Zenaida
The Runners’ Roundup with Deborah, Lisa, Jenn, and Me!
The Weekly Run Down with Deborah and Kim
Fit Five Friday with Darlene, Michelle, Renee, Jenn, and Zenaida
Ultimate Coffee Date with Deborah and Coco

- Running tips, workouts, plant based recipes for a healthy life - Coach Debbie Runs

Returning to the Marathon

5 Tips for Returning to the Marathon

1.  Start at the beginning: If it has been more than a few years since your last marathon, stop looking at the Advanced plans. No matter at which level you were training before your layoff, time and de-training will take their toll. This is especially true if you are older or if your training level overall has been minimal lately.
2. Create a realistic goal based on your current running: Forget your wishlist time goal that you were so close to nailing five years ago. If you have been training and racing shorter distances, there are tools that can help you create a realistic marathon goal based on your most recent race times. If you have not been training at all, focus on building up your mileage (see tip 3). Try fitting in a few shorter races, including a half marathon about midway through training. That will help you define your marathon goal time.
3. Take your time building your mileage: Maybe you could manage a 12-week training cycle five or 10 years ago when you were training consistently, running two marathons a year, and, well, five or 10 years younger. Face it, you’re starting from scratch here. While the 10 percent rule may be a myth, increase your mileage slowly and cautiously, and complete a solid base-building period before you even start your actual training plan.
4. Take care of yourself: Marathon training is hard. You’re pounding the pavement day after day, you’re increasing your mileage, you’re pushing your body to its limits. Don’t ignore small problems. Do your knees ache a bit? Do you feel a twinge in your heel? Take care of it now. Your ice pack may become your best friend. Take an extra day off every now and then. Get a massage. Stretch. Foam Roll. Your body will get you to the finish line, just give it a little love and appreciation.
5. Have fun: You’re doing this for fun, right? Or to prove that you still can? If you were going to make any money doing it you would have done so a long time ago. So relax. Enjoy the experience.  You know you can do it because you’ve done it before. You’re already a marathoner.

The key is to make your return to the marathon challenging but enjoyable. My own goal is to enjoy the experience and stay injury-free.

Have you ever returned to running or racing after a time off? How did it go?

And Now It’s Time for the Runners’ Roundup!

Weekly Linkups

My weekly linkups! Please stop by and check out all of the great recipes, workouts, and information that all these awesome bloggers share every week!

Tuesday Topics with Kim and Zenaida
The Runners’ Roundup with Deborah, Lisa, Jenn, and Me!
The Weekly Run Down with Deborah and Kim
Fit Five Friday with Darlene, Michelle, Renee, Jenn, and Zenaida
Ultimate Coffee Date with Deborah and Coco

- Running tips, workouts, plant based recipes for a healthy life - Coach Debbie Runs

What is High-Intensity Speed Training?

First, a definition. By high-intensity speed training, I’m talking about shorter intervals, probably on a track, done at about 90-95% of your effort level, or at about your 5k pace.

Frequently in marathon training, shorter intervals are disdained in favor of longer, slower efforts. Marathon pace training, long intervals at half marathon pace, and lots of long, slow distance.

Why High-Intensity Speed Training?

Short, high-intensity speed training intervals can have a place in marathon preparation, especially during the last eight weeks of training. They improve your running economy (your VO2 max, or the amount of oxygen your body can use at a given pace). And while high-intensity speed training is challenging, it is also refreshing, after months of slower marathon training, to let it go and move fast.

Running faster is also a reminder of what running fast is. Completing a 400-meter interval at a six-minute per mile pace can make your 7:30 marathon pace feel much easier and more manageable. Likewise, so can an eight-minute interval compared to a 10-minute pace.

How to Incorporate High-Intensity Speed Training into Your Marathon Prep

Many great marathon plans are out there, and they will all get you to the finish line. Adding high-intensity speed training during the last eight weeks of training will give you an extra edge.

Eight weeks out from your goal marathon, add the workout below once every other week to your program, replacing one of your other workouts.  The total volume should be about 7-10% of your weekly mileage. The final speed workout should be at least two weeks out from your race.

How Fast Should I Run?

The 400-meter intervals should be completed at about your 10k pace, the 200 meters at your 5k pace. If you haven’t run a shorter race in a while, aim for an effort level of 95% for the 200 meters, and about 85-90% for the 400s. Fast and hard, but not all-out.

High Intensity Speed Training: The Workout

Warm up by running five laps around the track at a moderate pace. In the final lap, pick up your pace to “moderately hard.”  Spend about five minutes doing drills. These will prepare your body for the workout to come. Here is a detailed post (and videos) about running drills from 2:41 marathoner Tina Muir.

During the workout focus on your good form. Keep good posture and arm movement.

The two minutes rest is between the 400-meter intervals and the 200s not between each interval.

Don’t skip the cool down or the stretching. Here are some great stretches for runners.

Another way to incorporate high-intensity speed training is to add it to your regular training workout. If you’re running one-mile intervals at 15k pace, cut the volume in half, then complete the workout by running either 400 or 200 meters at high intensity.

High-intensity speed training is one of the tools that I used to bring my marathon time from 4:10 to 3:16. I use it for the athletes that I coach to give them an extra edge going into their race. Not everyone needs or wants to do this fast and challenging training, and it may not be appropriate for you. Always remember that I’m a coach, but not your coach. Your workouts should be in line with your abilities and fitness level.

Do you incorporate fast intervals into your training? Are you training for a marathon? Or any other distance (this workout will work for them all!).

And Now It’s Time for the Runners’ Roundup

Weekly Linkups

My weekly linkups! Please stop by and check out all of the great recipes, workouts, and information that all these awesome bloggers share every week!

Tuesday Topics with Kim and Zenaida
The Runners’ Roundup with Deborah, Lisa, Jenn, and Me!
The Weekly Run Down with Deborah and Kim
Fit Five Friday with Darlene, Michelle, Renee, Jenn, and Zenaida
Ultimate Coffee Date with Deborah and Coco

- Running tips, workouts, plant based recipes for a healthy life - Coach Debbie Runs

In general, there are three types of recovery that should be included in your training plan. The first would be mid-workout recovery or the interval that it takes you to recover between sets of high-intensity exercise. For example, if you are doing 400 meter repeats at your V02 Max pace, how long you need between repeats to create the most training benefit.

Another type of recovery would be post-event. This is your rest and recuperation time following a goal race, where training is minimal as your body recovers from a hard effort.

Finally, the type of recovery I’m focusing on today is your mid-training recovery. When you are training hard you are constantly breaking down and repairing muscle.  How well you bounce back between daily workouts is vital to your training, and can hinge on a couple of key things. Here are some tips to help you recover fully and quickly in the middle of your training phase.

5 Tips to Improve Recovery During Training

Sleep

I cannot emphasize enough how important it is to get enough sleep. Sleep is when our muscles regenerate and repair all the damage that is done, coming back stronger than before. Not to mention the other benefits of sleep, including curbing inflammation, keeping your brain clear and creative, sharpening your attention and memory, lowering stress, and improving mood. And yes, naps count as sleep, though most of us need 7-9 hours of uninterrupted sleep to allow us to get into our phases of deep and REM sleep that are so important.

Hydration

Recovering from your fluid depletion actually begins during your run. During a long run, you can lose up to a quart or more of fluids and electrolytes through your sweat. Replenishing these during your run will help you get a jump start on post-run rehydration.

Following the run, continue to take in liquids. When you’re dehydrated, your blood thickens and your heart has to work much harder to pump efficiently. So keep drinking, even when you don’t feel thirsty anymore. It will help not only your recovery but your performance in your next run.

Does your pee need to be clear? I wrote about that here.

Refueling and Rehydration are vital steps for runners’ recovery during training. #running
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Fuel

Similar to your hydration, refueling your body begins while you are still running. If you take in fuel during your long run, you will be less depleted when you’re finished. Choose a high carbohydrate source that works for you, a sports drink, gels, or bars.

After your run, try to have something to eat right away. There is a brief window of time, about 15 minutes following your run, that your body absorbs maximally to refill your glycogen stores. A recovery drink with a ratio of 4:1 carbohydrates to protein, plus electrolytes, works well. For the rest of the day, eat enough to balance the calories that you have burned through exercise.

Learn how to make your own additive-free energy gels!

Body Care

An intense training cycle is hard on your body. After all, we must break down those muscle fibers so they will grow stronger.  Take care of your body and your body will take care of you. After each run, don’t just run off to jump in the shower and go on with your day. Take some time to stretch, foam roll, and relax. 

An occasional sports massage can do wonders to get the kinks out of your hard-working body. If you haven’t tried Fascial Stretch Therapy yet you’re missing out on another tool that will improve your recovery and your performance. Your feet take a lot of punishment as you add on mileage, a pedicure can be just the thing to soothe and pamper them.

Actual Rest

Remember, that it is not your actual training bouts in which you become stronger. It is during your period of rest and recovery that the small muscle tears you cause through your hard training repair themselves and adapt to a higher load. That is why more isn’t always better.

If you find that you are consistently tired, have come to a plateau in your training, or exhibit other signs of overtraining, you may need to take a little extra rest time. An extra day off here or there is not going to hurt your training. In fact, it just may bring it to the next level.

Do you have any favorite recovery tips (or tricks)?

And Now It’s Time for the Runners’ Roundup!

Weekly Linkups

My weekly linkups! Please stop by and check out all of the great recipes, workouts, and information that all these awesome bloggers share every week!

Tuesday Topics with Kim and Zenaida
The Runners’ Roundup with Deborah, Lisa, Jenn, and Me!
The Weekly Run Down with Deborah and Kim
Fit Five Friday with Darlene, Michelle, Renee, Jenn, and Zenaida
Ultimate Coffee Date with Deborah and Coco

- Running tips, workouts, plant based recipes for a healthy life - Coach Debbie Runs

Why Runners Should Use Kettlebells

Kettlebells are Fun

Okay, I’ve been told by my clients that I have a skewed idea of what exactly is fun. But still, working out with kettlebells is interesting, challenging, and effective. That sounds like fun to me!

Kettlebell Training is Efficient

Kettlebell exercises target many muscles at the same time, allowing you to get a great workout with just a few different exercises. For example, the Kettlebell Swing works the glutes, hips, quads, core, shoulders, pecs, and lats. It is also an explosive movement, so you improve power as well.

Kettlebells Improve Your Power

Many kettlebell exercises recruit your glutes, the most powerful muscles in your body. By strengthening your glutes, you will improve your power, which will help you improve your running stride, your leaps (like jumping a curb or rock), and your climbing.

Kettlebells Improve Your Mobility

Kettlebell exercises require that you move through multiple planes of motion while gradually increasing your range of motion. This will lead to improved mobility and flexibility.

Kettlebells Improve Your Running Form

Kettlebell training strengthens your core as well as your shoulders and back, which will improve your posture and help you maintain better running form throughout your run.

Kettlebells Are Great for Your Core

Kettlebell exercises require you to engage your core muscles to maintain proper form. Because many kettlebell exercises work your body in multiple planes, your core will be worked from all directions, which is vital for a well-rounded program.

Kettlebells Improve Balance and Stability

Unlike machines or even dumbbells, which are evenly shaped and balanced, kettlebells require you to recruit stabilizer muscles to control the movements of each exercise. Many kettlebell exercises are unilateral which improves balance.

Kettlebells are Convenient

You can get in a great workout with just one or two kettlebells of different weights so they’re great for a home fitness program.  While they’re not cheap, they are a good fitness investment.

As you can see, kettlebells have many benefits for runners. Of course, good form is so important, especially with exercises like the kettlebell swing. Be sure to watch a video (performed by a fitness professional) or have a certified trainer show you the proper form before attempting these exercises. 

Kettlebell Workout

Be sure to warm up before your kettlebell workout. Perform 10-15 repetitions of each exercise, in order. After finishing the circuit, rest for a minute then repeat for two to four sets.

Kettlebell Swing

Stand with your feet a little wider than hip-width and the kettlebell on the ground in front of you. Hinge at the hips and pick up the kettlebell, allowing it to swing between your legs. Use your hips to lift the kettlebell to about shoulder height, then allow it to swing back between your legs. This movement should be powered from your hips, not your shoulders.

One-Legged Deadlift

You know how much I love one-legged Romanian deadlifts! They work your core, glutes, hips, and hamstrings. They’re great for balance too.

Stand with your weight on your right leg holding a kettlebell in your right hand. Engage your core. Bend over at the hips, and extend your left leg behind you.  Make sure you keep your core and glutes engaged. Return to standing. Complete 10-12 repetitions then repeat on the other side.

Alternating Lunge with a Kettlebell Pass

Begin standing with a kettlebell in your right hand. Step forward into a lunge with your left leg. As you bend your knees into the lunge pass the kettlebell under your left knee to your left hand. Step back to your starting position. Step forward with your right leg, passing the kettlebell under the knee to your right hand. Keep your core engaged and maintain good posture as you pass the kettlebell.  Do 10-12 repetitions on each side.

Back Lunge with a Triceps Extension

Stand with a kettlebell in your right hand. Raise it over your head as you step back into a lunge with your right leg. Return to the starting position, then lift your right knee, bending your elbow into a triceps extension. Pause for a second or two, then step back again. Do all the reps on the right side, then complete the set on the left side.

Side Lunge to Bicep Curl

Stand with a kettlebell in your right hand. Step into a lateral lunge with your left leg. As you lunge, reach the kettlebell toward your left knee. As you return to your starting position, do a bicep curl with your right arm. Do all the reps on the right, then repeat on the left side.

Renegade Row w/Pushup

Start in a plank position with a kettlebell next to each arm. With your right arm, take the kettlebell and lift your elbow into a row. Lower and release the kettlebell then perform a pushup. Repeat on the other side. Lower to your knees if you need to.

Deadlift

When I asked the question on Instagram, several people chose the Romanian deadlift as their favorite kettlebell exercise so I decided to add it here (especially since it’s one of my favorites too).

Stand holding a kettlebell in front of you with both hands. Making sure your core is engaged, bend at the hips lowering the kettlebell toward the ground. Keep your spine neutral. You can bend your knees slightly. Then squeeze your glutes and stand back up.

I hope I have convinced you that kettlebells are great for runners. If you have any questions about the workout, please ask in the comments.

Do you already work out with kettlebells?

And Now It’s Time for the Runners’ Roundup!

Weekly Linkups

My weekly linkups! Please stop by and check out all of the great recipes, workouts, and information that all these awesome bloggers share every week!

Tuesday Topics with Kim and Zenaida
The Runners’ Roundup with Deborah, Lisa, Jenn, and Me!
The Weekly Run Down with Deborah and Kim
Fit Five Friday with Darlene, Michelle, Renee, Jenn, and Zenaida
Ultimate Coffee Date with Deborah and Coco

- Running tips, workouts, plant based recipes for a healthy life - Coach Debbie Runs

How Running Can Change Your Life

New runners (and those non-running friends) may not yet be convinced, which is why I’m sharing this post about the many ways running can change your life. Admittedly, many of these are subjective, but I find that runners will almost universally agree.  Other benefits, such as improvements in physical and mental health, actually have scientific evidence to back them.

Running Can…Improve Your Health

The health benefits of running are well-substantiated. In addition to helping you maintain a healthy weight, running improves your cardiovascular health, strengthens your bones and joints (yes, even knees), and helps control Diabetes. Running can also help reduce your risk of cancer, maintain healthy blood pressure, prevent age-related mental decline, and add years to your life. 

Running Can…Help You Make New Friends

Ask any runner. Running friends are the best friends. They will get you out the door when you’re tired, they will wait for you when you’re having a bad run, they will help you celebrate your victories and console you when you don’t reach your goals.

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Running Can…Build Your Confidence

Running tests your fitness, strength, agility, and endurance. Yes, it can be hard. If you can run, whether it’s a few miles or a marathon, you can achieve most anything else. 

Running Can…Help You Eat Better

As you improve as a runner, you will find that you will need to make sure that your diet includes nutrient-rich foods that will fuel your running. Burgers and fries just won’t cut it (except as an occasional post-run treat). No food is off limits, but you’ll find you feel and perform better by eating healthier.

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You Might Also Like:

10 Life Lessons Learned from Running

Running Can…Help You Expand Your Horizons

Running will help you reach your non-running goals too! As you increase your confidence and accountability, you will realize that you really can do almost anything you put your mind to. 

Running Can…Make You Happier

Everyone has heard of the “runner’s high,” that burst of endorphins that some runners feel at a certain point of their run. Beyond that, though, running just makes you feel better during and after your run.

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Running Can…Help You Do Hard Things

If you can train for and run a marathon, asking your boss for a raise should be a piece of cake. Take a trail run in 90+ temperatures? That speech you must present in front of a few hundred people will just roll out of your mouth. In a nutshell, running is hard. If you can run, you can do just about anything.

Running Can…Help You Be More Accountable

Whether it’s meeting your new running friends for a workout or sticking to your training plan in order to set that PR, running will keep you accountable, which will translate to keeping your commitments in your non-running life too.

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Running Can…Improve Your Mental Health

Most runners say that running helps them think and feel better. Had a rough day? Go for a run to clear your mind and de-stress. Studies have shown that running (and other exercise) is useful in the treatment of depression. Other studies have shown that a regular running program elevates mood and improves sleep. I personally find that running is a great way to work through problems and find solutions.

Running Can…Help with Addiction Recovery

While running can become a mostly healthy addiction, there is evidence that it can also help with substance abuse addiction recovery. I personally know many runners who are recovering addicts and they all say that running is a key factor in helping them stay sober.

Running Can…Make You a Better You

Add it all up. Yes, you will still be you, just a healthier, happier, more confident and stronger version of you.

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How has running changed you? 

And Now It’s Time for the Runners’ Roundup!

Weekly Linkups

My weekly linkups! Please stop by and check out all of the great recipes, workouts, and information that all these awesome bloggers share every week!

Tuesday Topics with Kim and Zenaida
The Runners’ Roundup with Deborah, Lisa, Jenn, and Me!
The Weekly Run Down with Deborah and Kim
Fit Five Friday with Darlene, Michelle, Renee, Jenn, and Zenaida
Ultimate Coffee Date with Deborah and Coco

- Running tips, workouts, plant based recipes for a healthy life - Coach Debbie Runs

The Top 5 Marathon Mistakes (and how to avoid them)

1. Skipping Aid Stations

Marathon Mistake #1: Skipping Aid Stations. It was October 1999, in St. George, Utah. I was running the St. George Marathon. I was in great shape. I had trained all summer for this race. The race starts at an elevation about of about 5,000, it has a net elevation loss of 2,500 feet, which is misleading because much of the first 20 miles of the race are full of rolling hills, and what seems like plenty of elevation gain. It didn’t matter though. I felt fantastic. I was rolling along, at about a 7:15 pace. I felt so good that I didn’t want to mess with my stomach by taking in any gels or other sustenance (I had a history of extreme nausea during the second half of marathons).

This strategy worked fine until mile 20, and what should have been a final downhill cruise back into town. I hit the wall. Hard. I slowed down, struggled not to walk, and couldn’t even find a final kick as I approached the finish line.  What should have been a 3:10 marathon PR, ended up 3:16, still a PR, but not as easy to celebrate after losing over a minute a mile in that last 6.2.

I learned a hard lesson though. Start fueling yourself early and continue throughout the race. Practice during training so that your body adapts, and, either find out what they will be handing out in your marathon, or bring your own. Another tip when running through aid stations: Skip the first table or two, grab a cup from a volunteer, thank them, then pull out of the slow lane by the table (without blocking those that are bypassing the station). Try pinching the top of your cup. It will make it easier to swallow without spilling most of it down your front. If you’re using a gel, take it before your fluid.

2. Not Tapering Correctly

Marathon Mistake #2: Not Tapering Correctly. Tapering is hard. Who wants to stop, at the peak of their training, and gradually do less for the last two or three weeks before their important marathon? It seems counter-intuitive. Won’t I lose too much fitness? Many a runner, from beginner to pro, has given into that temptation to run “just one more long run.”

Don’t do it. This is science people. After months of hard training, your body needs some recovery time so that it is rested and raring to go. Follow your training plan, which will probably allow some type of speed training up until the last week of your taper. Eat properly, drink plenty of fluids, and rest. Your well-trained body will reward you with a good race.

The Art (and Some Science) of the Marathon Taper

3. Trying Something New

Marathon Mistake #3: Trying Something New on race day. Whether it’s that adorable outfit you picked up at the expo, or the fuel that they are handing out at the race (if you didn’t plan ahead and use it during training), trying something new during your marathon is generally not a good idea, and could be a recipe for disaster. Many a runner has regretted choosing to run in those cool shoes that they picked up for such a great price, only to be plagued with blisters, knee pain, or other problems, midway through the race.

Everything that you will be using during your race should have been tried out during training. Even if you have a new pair of the same model shoe, test drive it for a few runs before your event. Plan your fuel, your race day outfit, your morning breakfast, ahead of time, based on what you have been doing during your training.

4. Starting Too Fast

Marathon Mistake #4: Starting Too Fast. This is probably the most common mistake among marathon runners of all levels, even the elites. When my husband Alan ran his first Boston Marathon in 1992, he had qualified, at the age of 43, with a sub-3:00 hour marathon. So, there he was, on the start line alongside the likes of Bill Rodgers and Frank Shorter. Even as his jaw dropped to see those marathon legends next to him, a wise runner near him said, “Watch out. Don’t get caught up with these guys, or you’ll pay the price.” Then the gun went off. Alan tells me he hit the 10 mile mark in an hour. He managed to recover from those 6:00 minute miles (which would be a 2:37 marathon), by finally catching himself, slowing way down, and managing his race.

What is it about running that tells us, after training for months for, say, a 4:00 hour marathon, that once we get started and find ourselves running 8:00 minute miles, that some little imp inside our head says, “Yes! This is your day! You can run a half hour faster than you planned!”

Don’t listen to that imp. He lies. Stick to your running plan, and run at your goal pace, or even a little slower, as your start. Work through those nerves, don’t worry about what the other runners are doing, and run your own race. You’ll thank yourself. Remember, there is no such thing as “money in the bank” in marathon racing. It just doesn’t work that way.

5. Judging Yourself Too Harshly

Marathon Mistake #5: Judging Yourself Too Harshly. So you’ve been training hard. You have hit all your targets, stuck to your plan. You followed all of the advice above, raced smart, fueled correctly, all of it. You know you’re on pace for that elusive PR. And then…it doesn’t happen. You fail.

Whoa. Back up! Erase that last word. You did all of the things above. You finished 26.2 miles with pride and strength. There is no failure in that. So many things go into the perfect race. Things over which you have no control. The weather. The race route. Road conditions, hills, turns. Sometimes things don’t fall into place. The stars don’t align.

Instead of beating yourself up, analyze what happened. What went wrong. Was it just a bad day? Were you ill? Take a look at the big picture. Then, pick yourself up, and try again.

6 Tips for Complete Marathon Recovery

While this post is about marathon mistakes, many of them apply to races of any distance, especially the half marathon. What would you add to the list? What is the biggest mistake you made at a race of any distance?

And Now It’s Time for the Runners’ Roundup!

Weekly Linkups

My weekly linkups! Please stop by and check out all of the great recipes, workouts, and information that all these awesome bloggers share every week!

Tuesday Topics with Kim and Zenaida
Tuesday Topics with Kim and Zenaida
The Runners’ Roundup with Deborah, Lisa, Jenn, and Me!
The Weekly Run Down with Deborah and Kim
Fit Five Friday with Darlene, Michelle, Renee, Jenn, and Zenaida
Ultimate Coffee Date with Deborah and Coco

- Running tips, workouts, plant based recipes for a healthy life - Coach Debbie Runs

Race training programs are distance specific, as they should be. There are some tried and true techniques and strategies though, that will help you run better at any distance.

Did you miss this? Here are 5 Tips to Run Faster at Any Distance

9 Tips to Run a Better Race (at any distance)

Train specific to your race distance

Race training programs are distance-specific, as they should be. There are certain types of workouts that work great for a 5k, but would have little benefit if you were running a marathon. And vice versa. You need to do the correct training that will help you build the specific strengths for the distance for which you are training.

Follow your training plan

There is a reason you have a plan. Whether you designed it yourself, or you hired a coach, or you found a plan on the internet, there are specific things you should be doing at each point in your training. Follow your training plan and you will be successful in your race.

Fuel for your training

Eat healthful, whole food and you will be more successful in your training. Food is fuel and it is what our bodies need to perform well. The days of filling up with fries and desserts after a run are long gone.

Hydrate, hydrate, hydrate

Staying hydrated will help you run better and recover faster. Drink fluids before, during and after your runs. On race day, top off your fluid tank a couple hours before your race starts, especially for longer distance races.

Start your training with (at least) two pairs of new shoes

Alternating shoes will help them last longer.  Starting with new shoes will ensure that they will go the distance with you. You can choose two of the same model, or alternatively, select different styles of shoes that are specific to your training.

Study your race course

Take the time to check out the race course. Is it hilly? Are there lots of turns? Is it as flat as a pancake? Knowing these things will help you train correctly. If you have the opportunity, do some training runs on your course. That will help you in your race planning.

Fuel for your race

Even if you’re eating healthfully throughout your training, make sure to pay attention to what you eat in the days leading up to and the morning of your race. Stick with what you know. You don’t need to carbo-load for shorter distances, but you might want to eat a higher concentration of carbs the last few days before a full or half marathon. Eat lightly the morning of your race, again sticking with what you know and have eaten before your runs.

Have a race plan

Your race plan develops during your training. As you train and learn what your goal pace feels like, you can create a plan to accomplish your goal. Know how fast you should be running at different points in your race. Then do it! One of the biggest mistakes that runners of all distances make is starting too fast. A plan will help you avoid this and help you finish strong.

Visualize success

Don’t allow negative thoughts to affect your race. You did the training, you are well fueled and hydrated! Imagine yourself crossing the finish line feeling great, at your goal time! Yes, you can do this!

What is your best race tip? How would you run a better race?

And Now It’s Time for the Runners’ Roundup!

Weekly Linkups

My weekly linkups! Please stop by and check out all of the great recipes, workouts, and information that all these awesome bloggers share every week!

Tuesday Topics with Kim and Zenaida
The Runners’ Roundup with Deborah, Lisa, Jenn, and Me!
The Weekly Run Down with Deborah and Kim
Fit Five Friday with Darlene, Michelle, Renee, Jenn, and Zenaida
Ultimate Coffee Date with Deborah and Coco

- Running tips, workouts, plant based recipes for a healthy life - Coach Debbie Runs