With the Coronavirus and social distancing, many people have requested that I write a post about At Home Workouts and workout apps.
There are probably hundreds, if not thousands of workout apps out there. Not just workout apps, but now there is a rise in live Instagram classes in real-time or even Youtube videos. If you are looking to sweat in your home, it’s probably the easiest time to find a workout app for you.
My goal for April was to integrate more strength and core into my routine. Like many runners, I’ve said I’m going to “add more core” plenty of times and not followed through.
It’s a lot easier to run mileage but ask me to do extra stuff like stretching and strength? Forget about it; there isn’t enough time in the day.
We make what we have time for.
I’m not a doctor, coach, or expert, I do my own research, but it doesn’t replace the advice of any professional. However, I was able to integrate more core and strength into my routine. It has worked for me, and I do feel stronger.
Did I strength daily? No.
Was I perfect? No.
But in the last two months, I did more weight training than I did the previous two years. So it’s some progress. Personally, I like activities I don’t need weight and extra items. While I do have a gym membership, I prefer to do planks and activities that I don’t always have to be at the gym. We know doing core as a runner helps prevent injuries, but why is it so hard?
Quick Core Ideas for Runners:
I try and do strength four times a week. I spend about 15-20 minutes for each session. It’s one reason I do like the Nike training club app so much because you can find a workout to meet your needs.
*None of these Apps are paying me to promote them. If they did, I would use them more. 😉
They have 15-minute focused workouts that target various parts of the body. It takes the guess work out. There are different workouts from 5-60 minutes long, and they also include stretching exercises too. I prefer the 15-minute workouts the most.
I like to use the “Get focused” workouts because they are the 15-minute workouts and focus on specific body parts. There are several different workouts, including core for runners, arm and leg exercises, and strength training.
Some workouts utilize equipment such as medicine balls, where others are all weight-based activities like high planks, side planks, and pushups. Just wait until they say: “holding this position,” and you feel like you might not make it.
Hundred Push-Ups was created by my friend and remarkable runner, Steve. (Steve excels in every distance from running a sub-5-minute mile to 135.5 miles in 24 hours…needless to say, he knows his stuff!
After stopping swimming several years back, I lost all of my upper body strength. I’ve started again at doing pushups to gain that strength back. Having better posture while running (and in life) can help reduce fatigue. The Hundred Push-Ups is similar to the “couch to 5k program” and takes you several weeks to build.
So what kind of Weekly Routine am I doing?
As I mentioned, I try and do strength and core every other day. The Push-Ups program uses a calendar, so I follow that.
I try and do core Monday, Wednesday, Thursday, and Sunday. I do feel my core muscles getting stronger.
Finally, have you subscribed to the LOLZletter? It’s a free newsletter that comes out each Monday. In the newsletter, I share running industry trends and things relevant to the sport.
It started off with recovery runs after my race last week. I wasn’t unusually sore but I was sore and I definitely knew that it worked muscles my legs were not used too.
I was able to get outdoors Monday and Tuesday and for the most part both runs were uneventful. They were just east recovery runs.
On Wednesday, the weather prevented me from going outdoors. When I first got on the treadmill I decided I was going to do a hill workout. Around 8 minutes into the run I was not feeling it so I went to a normal (for me) 1.0% incline. Around 15 minutes the treadmill shut off randomly. Within the first 15 minutes I had lost all motivation to run. After restarting the treadmill, I realized I felt pretty good so ended up doing a progressive run.
Thursday I decided to rest. I wasn’t feeling as if I desperately needed a rest day but wanted a day for myself. In my training this Spring I want to take a rest day most weeks whether or not I have a race.
Friday I had the rare opportunity to run with Tim so we did a nice and easy shakeout run. Saturday I went up to Princeton to run with one of my Oiselle teammates Greta and Meghan. I was a little bit nervous because I knew the pace would be moving (for me) but it ended up going by really quickly. Princeton is a lot hillier then Browns Mills so I was happy to be able to get some hills in too. It was definitely a run that put me outside my comfort zone (speed wise and with the hills) but it was a run that made me stronger.
Success. Myself, Greta, Meghan.
Sunday (today) I plan to do a nice shakeout and easy run.
Cross training/core:
I’ve been actually doing it and I’m proud of myself for that. My core has been feeling stronger. Nike training club is still my favorite (free) app for core workouts.
Next week:
I hope to get in about the same amount of mileage. I am running the Virginia is for Lovers 14k back in VA Beach on Sunday. Living about 5-6 hours from VA Beach now there are a few races I will drive back down for. The majority are run by J&A Racing (the directors of the very well known Shamrock). I always enjoy driving down to VA and seeing my friends as well as their well put together runs so I’m rather excited.
Finally, please vote to send me to Napa Valley. There are 2 weeks left in the contest and every vote counts.
I was asked early last week to do a post on core work and activities. I wish I could tell you I was more consistent or that I didn’t struggle occasionally to get it done but that would be a lie. During the marathon I noticed I was an awkward flailing runner (something I’ve never really been before) and I truly believe this is because I “forgot” to do core work. It could also be that I decided I was lazy to do core work…which is fine except I did that every day. Since November I have been trying to do something core related daily, whether it takes 5 minutes or 15.
I am not a core expert (by any means) but this is just what I have been doing and enjoy. If you have any ideas or core work you like to do please feel free to share because I’m always in need for new routines.
Shorter core days:
Sometimes I do 500 crunches. Straight up. 100 normal crunches, 100 bicycle crunches, 100 normal, 100 Russian twists and 100 legs straight up) I like crunches a lot.
Weighted Russian Twists. I like those a lot too.
This machine (at the gym):
And with a medicine ball.
Or this machine :
Now if only I was this ripped….ha.
Sometimes I do planks but I don’t really like them much honestly.
Interesting Apps or programs for longer days:
I am sure a lot of people have heard of the Nike training club APP for smart phones. It’s free and often times I need someone (or a voice) telling me what to do or I don’t do it. They have a lot of different “programs” ranging from 15 minutes to 45.
P90X I like p90x a lot but go in spurts with it. There is only so much of Tony’s voice I can handle so I will say I normally do this for 6 months and take 6 months off. I’m currently in the 6 months on phase.
I have been in the routine of doing 5 out of 7 days of core work. It doesn’t seem like a lot but it is more then I have been doing. I would rather have a strong core then be ripped and since I am built with very narrow hip bones I’ll never have a six pack. Oh well.
Question for you: What are your favorite core workouts?
As some of you may know, I enjoy cross-training. I could (and did) during most of my injuries cross-train like a champion and come back from EVERY INJURY as a stronger runner…it may have taken a few months, but I did indeed come back. In fact, after every injury, I’ve recovered appropriately and PRed!
That being said, I get asked a lot about cross-training machines I use and to be quite honest…I’m quite picky. I don’t have time, energy or the patience to waste on machines I hate. That being said, I will use other machines occasionally just because I like to be a wild card.
I wanted to talk about some of the random cross-training I do (when I’m not feeling lazy and while still running). When I’m training, if I don’t cross-train, I will probably get injured. My body needs to cross-train to work other muscles that running doesn’t work. I am injury prone, so cross-training helps keep me more healthy.
Don’t forget; I’m not a doctor so you should always seek medical advice from a professional.
How Can I Stay on the Elliptical or Arc Trainer?
First, I’m not trying to be a jerk, but I have no secrets of how to stay on an elliptical or arc trainer. Arc trainers for running are the same. You don’t stop in the middle of a run 5 miles out; I don’t stop in the middle of an elliptical or arc trainer session. Once my feet go on it…I stay on.
I watch tv, text, tweet…whatever. Hell, I even tweet and text when I run easy on the treadmill…another reason I’m a fake runner, I suppose.
I know plenty of different articles can better explain to you why cross-training is important and why you should add a day or two of cross-training, so I’m not going to ramble too much. I will tell you though, every time I cut out cross-training I seem to get some injury. I don’t have time for cross-training, then I don’t have time to run…I don’t have time to get injured most important.
Some of the machines I enjoy to do my cross-training:
The Precor 100i for Runners:
The Precor 100i for runners has been my go-to machine as of the last year. The Precor 100i simulates anything from a biking motion to a stair-stepping motion and even a running motion. (It takes a lot of practice to get the hang of the darn thing…believe me, the number of times I’ve fallen off). I crank the Precor 100i up to the highest resistance (which in my gym is 20) and go.
I have never done intervals on the Precor 100i, but I know it’s possible. Honestly, if I could crank the machine up higher than I would…but sadly my gym doesn’t do that. I could spend hours on this thing because it’s very low resistance and I feel like it is building up my quads enough so that they are strong enough to balance all my running.
The Arc Trainer for Runners:
I remember this photo while simulating running arc trainer for runners
The Arc Trainer for running is another favorite of mine. I’ve been using the Arc Trainer for runners since I first started working out in the gym around 9th or 10th grade. In fact, I’ve used the Arc Trainer far before running.
I’m most familiar with the Arc Trainer and they have several great programs to get your heart rate up. I usually either do the cardio setting (you can adjust the level of resistance) or just manual at resistance 100. Someone recommended the cardio setting on the Arc Trainer for runners and I’ve been hooked every since.
Resistance 100 creates havoc on your legs, and you will be sore the next day (so good havoc, I suppose). You will be stronger on race day, though. The Arc Trainer for runners is my favorite cardio cross-training.
Core work for Runners:
There are so many different ways to do core work. You and I probably have a different favorite method. Right now, my preferred method is the p90x Ab Ripper DVD or the Nike training club app for iPhone. (The training club is free!). I am not in a state of mind that I particularly want to sit in a gym and do medicine ball twists or whatnot…I have found doing these by myself, at my house is more effective…because I actually do them.
I believe that core work has gotten me through so many races. I’m hoping it continues that way. If I could do 15 minutes of core work and keep to PR…that would be nice. I have a gym routine I do when I make it to the gym to do some work.
I could add something about swimming here…but I’m a lost cause with getting back into the pool.
Finally, have you subscribed to the LOLZletter? It’s a free newsletter that comes out each Monday. In the newsletter, I share running industry trends and things relevant to the sport.
