I finished week 3 of Run Double’s 10K training plan way back on August 4th. For some reason after that run I had trouble breathing in all the way, I just kept yawning and it lasted for a couple of days. I wasn’t sure if it had to do with allergies or what but I took a week off and started week 4 with no problem!
Week 3 consisted of 4 repetitions of running 525 yards followed by 525 yards of walking. My best time for the week was 24:39. I also signed up for a 30 Day Yoga Challenge on DoYouYoga.com. I am not normally a huge yoga fan, but I am totally fan-girling over the instructor, Erin Motz. I’m on day 15 of the challenge and I am thinking I might start it over again once I am done!
I’ve also been reading this great book Build Your Running Body on my down time. It is jam packed with everything you would ever want to know about running, including:
- 393 photos that make it easy to follow every step of every workout
- 10 training programs to help runners of all levels integrate the total-body plain into their daily routines
- More than 40 charts and tables that illuminate the physiological gains of full-body strengthening
- Interviews with leading runners, exercise scientists, and coaches that reveal how elite runners train today
- Injury-prevention exercises to help runners avoid and rehabilitate all the most common running-related ailments
- And more than 30 recipes to speed recover and cement fitness gains.
I cannot put this book down! It gets me excited and motivated to go out running. Maybe I can actually do this?!
Here is an excerpt showing one of the workout routines from the Build Your Running Body:
The Runner 360
The Runner 360 is an all-around strength program for runners who prefer the outdoors or their own living rooms to the weight room. Best of all, fitness motivator and running yoga instructor Angie Stewart Goka, MPH, CSCS, has crafted a workout that can be completed in 12 minutes and that targets every muscle that runners need for strength and balance. Angie models the exercises to ensure proper form and offers a wide variety of workouts for runners who want more at angiestewartfitness.com. First, five quick rules for the workout:
1. Perform each exercise, in order, for one minute.
2. When the workout calls for left and right sides individually, perform each for 30 seconds.
3. Do as many reps as you can while maintaining good form (no cheating on form for more reps!).
4. Keep a log of reps as a way to track improvement.
5. For a more intense workout, repeat the entire set of exercises (up to a maximum of three times).
The following twelve exercises, from the Inchworm Plank to the Supergirl/Superman Plank, are all part of the same continuous workout.
Skill level: All levels
The inchworm plank helps to awaken your muscles, working both flexibility and strength. And if you’re not very flexible, it’s okay to bend your knees for this exercise.
1. Begin in a standing position with your arms straight up. Be prepared to perform this exercise as quickly as you can without losing form.
Squat-thrust climbers are a great way to work your glutes (buttocks), quadriceps, and hamstrings.
Curtsy Lunge Hop
Curtsy lunge hops are the best calf-strengthener on the menu, so work them! You’ll also target your hip abductors, glutes, quadriceps, and hamstrings.
The scorpion fighter works your shoulders and core while stretching your obliques and hip flexors.
Sidewinder Plank with Leg Lift
This exercise is great for your hip abductors and improving stabilization. It also targets your obliques, back, glutes, quadriceps, and hamstrings.
Plank pups will put the burn into your arms, shoulders, back, and core.
4. Lift your right elbow so that you can place your right hand flat on the ground, then do the same with your left elbow and hand. Return to original position, repeat for 30 seconds, then lead with your left arm for 30 seconds.
Lateral Speed Runners
Lateral speed runners work both your hip abductors and hip adductors, plus lots of core.
Windshield wipers target your full range of abs, and they’re terrific for improving stability.
This variation on the traditional plank offers good core work while giving your shoulders a workout, too.
Single-leg deadlifts are fantastic for improving balance and stability. They’re great for your core, glutes, and hamstrings.
2. Keeping your back straight, bend forward at the hips while lifting one leg straight behind you (in line with your spine) and reaching your hands toward the ground. Return to the starting position. Repeat for 30 seconds, then switch legs.
This exercise is great for your glutes and also works your hamstrings and lower back (it’s often used to help relieve lower back pain).
The Supergirl/Superman plank finishes your workout with a tough challenge to your core, shoulders, and back.
(As an easier alternative, perform this exercise from a “down on all fours” position, with hands and knees on the ground.)
Excerpt from Build Your Running Body: A Total-Body Fitness Plan for All Distance Runners, from Milers to Ultramarathoners—Run Farther, Faster, and Injury-Free, ©Pete Magill, Tom Schwartz, and Melissa Breyer, 2014. Reprinted with permission from the publisher, The Experiment. Available wherever books are sold.