Wednesday, May 13, 2015

Wednesday With Wheels 81-Recovery

Strength Training Tips For Run #9-Yearly Goals & Phases

In order to keep your body strong and balanced year round, it is important to rotate phases throughout your training year. As you near big races, the mileage increases and while you are beginning a new phase, you should focus on other physical attributes - strength and power being one of them. When you increase your strength, your body can handle more miles and faster miles going into the next race.

Jill here, in preparation for her 2nd half and first full Ironman focused on deadlifts and chin ups. She got very strong and is just trying to maintain her strength, mobility and power gains as her training intensifies. Here, Jill is showing some of the benefits with a body weight chin up. 

Tuesday, April 14, 2015

Strength Training Tip For Runners #8-Planks and Push-Ups

Planks and push-ups should be regularly occurring staples in your workouts and they are challenging to begin with. They strengthen your core and your upper body. An advanced way to make these even more challenging once you've mastered the basics, put a weight on your back. The extra weight will make your core and upper body work significantly harder and a stronger body can handle more miles!

Tuesday, April 7, 2015

Strength Training Tip For Runners #7-Half Kneeling Position

Half Kneeling Position:

The half kneeling position can be added to just about every exercise of the core and upper body. The half kneeling position is like a "proposal stance" where you are on one knee with the other foot out in front of you. This position can be challenging to hold without doing any additional exercise so begin by getting comfortable holding the position as it gives you an additional core challenge, hip stretch and forces an increase in hip stability. I utilize the half kneeling position with several ab exercises, back exercises and shoulder or chest exercises. In this video, you can see Jill performing a half kneeling shoulder press to challenge her core and keep her hips loose as she prepares for her Ironman.

Tuesday, March 31, 2015

Strength Training Tip For Runners #6-Goblet Squats

Goblet Squats:

In the video, "Iron-woman", Jill is doing some full range goblet squats. Goblet squats are a fantastic squat technique exercise. By holding the weight in front of you, it naturally engages your "core" and allows you to smoothly sit down and back on the squat. It is a fantastic teaching and easy to learn exercise. Jill recently started preparing for an Ironman so the goblet squats are used to develop strength in her lower body while maintaining full range of motion and mobility without putting too much stress on her body. The full range of motion on a squat varies for individuals and since Jill has good ankle and hip mobility she is able to squat all the way down. Next week, I'll show you the progressions to lower your squat and how I got Jill to the full range of motion.

Tuesday, March 17, 2015

Strength Training Tip For Runners #5-Band Walks

Band Walks:

Band walks - walk sideways and forward and backwards. When going forwards and backwards step out at about 30 degrees so you place tension on the outer hips.

Band walks are a fantastic exercise to strengthen your glutes, inner thighs and outer thighs. Loop the band around either your ankles or your knees, the lower on your legs you place the band, the more challenging the exercise will be. By placing an emphasis on training your glutes we create more stable and stronger hips. Strong and balanced hips help to control your knees and reduces stress into your lower back. This can reduce back pain and knee pain while running. Stronger hips and legs can handle more miles!

Tuesday, March 10, 2015

Strength Training Tip For Runner #4-Mini-Hurdle Hops

Mini hurdle hops:

Reserve plyometrics for more advanced training and make sure you have a good strength foundation first. 

Plyometrics are fantastic for developing power and elasticity in your lower body. Runners need to be powerful and one way we can improve this is by getting strong and then incorporating plyometrics. Consecutive hurdles teach your body to absorb higher amounts of force safely and in a controlled manner. Start by doing the hops individually and as you get better do consecutive hops to reap more benefits and become a stronger and more powerful runner.

Tuesday, March 3, 2015

Strength Training Tip For Runners #3-TRX Row

The upper back is one of the most important areas to strengthen as a strong upper back is vital to maintain a strong upright posture, particularly as the mileage starts to increase.

Tuesday, February 24, 2015

Strength Training Tip For Runners #2-Push Ups

Push ups are a great total body exercise, they require you to engage your legs, butt, abs, chest and arms when done properly. In the gym, the best way to progress them is by starting with your hands elevated and slowly lowering yourself as you get stronger. A strong core and upper body makes a more resilient running!

Tuesday, February 17, 2015

Strength Training Tip For Runners #1- Reverse Lunge

Matt Kasee Training and Performance offers personal training, private small group training, nutrition counseling, and online coaching! Matt is ‘a slightly educated meathead who likes to help people, get people strong and feeling good’ (direct quote) and he’s offered to extend his knowledge to us! Each week we will be posting a strength training tip that will help keep us runners healthy and out on the roads!

This week’s is the Reverse Lunge: Great for single leg strength and balance. By stepping backwards on the lunge, you reduce stress on the knees, engage your glutes more and train acceleration when you step back up. As a beginner tip, place a bench in front of you to keep the knees from drifting too far forward.

Visit their website to learn more about their training options: