Runner's Strength Workout: How to Become a Better Runner in 30 Days Series

#19 Runner’s Strength Workout

SNAPSHOT

Keep it simple, inserting strength training into your running routine or route.

DIGGING DEEPER

I have a lot of thoughts about strength training for runners, most likely because I have gathered many other coaches’ perspectives throughout the years. Then there is my own experiences that weigh into the topic. I haven’t written extensively about strength training for runners because there really are so many ways to become stronger. However, in this blog post, I will give you my today answer.

A new training friend asked me this morning what I do for strengthening as a runner. My reply was individualized for my body and offered a few ideas geared more for her body type.

How I Approach

Strength Training

For many years I effectively used Pilates as my main source of strength training. With Nordic skiing this winter season, I have leaned on the strength and balance training that comes with the sport instead of Pilates. However, just Pilates or skiing is not enough training. I use very simple body weight or simple med ball exercises to tone and power up my muscles. I add in these movements to my post-run routine. When the weather is nice, I have been caught by my neighbor jump roping, lunging, and throwing a medicine ball onto the driveway or garage wall. On winter wonderland days, I use the tough mat inside my front door to do squats, lunges and jumping before I take off my running shoes. When I stretch, I throw in some push-ups and planks. These strengthening exercises fit within my running routines and take little time.

A suggestion for my friend who feels that she doesn’t gain muscle well was to use terrain to improve her running strength. Several (4-8) short steep hills repeats about 10 seconds long and with several minutes rest between can build her leg power. Adding rolling hill terrain to a regular run can really bolster strength endurance, working the uphills and relaxing the body on the downhills.

I have had success in performing a simply designed ten minute or less plyometric workout (think jumping movements) twice a week. The key is to stop or rest just before fatigue sets in. It is more important to have quality form versus quantity of reps. Also, I find plyometrics to be more appropriate for intermediate to advanced runners and those under age 40.

Most of all notice opportunities to strengthen your body throughout the day. You don’t need to sweat to gain strength.

• Push Ups every time you stretch

• 10 squats before bed

• Lunges in the parking lot on your way to your car (or in your house hallway, if you are afraid of people knowing you have strong muscles)

• Heel Rises on your front step before going in your front door

• 10 Quick High jumps to reach the wall above your front door (inside)

• Stairs every possible chance (flex the glute as you step up)

• Pull up bar mounted in a doorway (guests think this is so fun)

• 20 Kettleball swings after work

• Trail running once a week

• Cross-training once/twice a week

• Yard Work often

DO NOT DO

TOO MUCH TOO SOON - first time, 1/2 what you think you can do; second time, 3/4 what you think you can do; third time, full workout

RECORDS - 100 lunges may sound awesome until you pull your hamstring running the next day and are injured for a year (learned from a painful past experience)

1 HOUR Training Sessions - Unless you are a weight lifter or a professional athlete, you don’t need more than 20 quality minutes of strength training in one session

HURT YOURSELF WITH BAD FORM - Get expert advice when lifting free weights, seriously!

SOLUTION

Want to be a stronger runner? Start with keeping it simple and insert strengthening movements into your normal day.

Read a previous post - Quick Strength For Runners Book Review

This 30-day series is a quest for me as a writer, coach, and runner. I promise to write about running for 30 days in a row. In doing so I intend to gain in knowledge and expression of running and daily life. My hope is that we all grow together.

Minnesota Play: How to Become a Better Runner in 30 Days

#18 Minnesota Play & Sub Zero Update

SNAPSHOT

The Polar Vortex only happens once a generation and Minnesotans know how to wait it out and then get right back into weekend play.

DIGGING DEEPER

It is all over the TV, newspaper, and news feeds, the Polar Vortex’s crazy temperatures and wind chills. This past month I have been studying World Geography and been more aware of the Polar freezing temperatures. Having those temps in Minnesota has been a surprise to me. I can imagine North Dakota having low wind chills, but Minnesota shouldn’t get that cold. A New York friend commented that it was time for me to move back to NY. You have had good snow lately but there is much to miss in Minnesota, as there is in New York also (Adirondack Mountains!).

I guess the novelty has kept my spirits high. It also helped that our FIRST, yes first, real snowfall of the season came on Sunday night, 3 days ago. A good friend, native Minnesotan, says this is just a crazy odd winter.

The four days off school, the first being a teachers workshop and rest from the cold weather, has added to the adventure. The first day I squished a YMCA membership sign up errand in between swim practice drop off and pick up. The thought of four children/teens and me stuck in a house for days without not a chance of activity was the driving force to explore our local Y.

How truly glad I am for the role of the YMCA in local communities. Our daily adventures there this week have kept this mom/runner sane and the kids super happy! Normally when I can’t run because of weather or bad roads, I can ski instead. But when even skiing is not an option, I either have to run steps in my house or find a way to be active somewhere else. And since the kids would not last long running steps and with the school buildings all closed, this active family needed the Y for this Polar Vortex.

I remember my first Y membership in Moline, IL. It was just after my second child’s birth and I saw a TV commercial. Even though my husband and I had so little money (and I mean so very little money), it became a priority for me. It was my first time to be working out since with my college running team. I quickly found the classes to release my emotional and mental strain of being a new mom. It saved me, as a mom, day after day.

And so when we move to Horseheads, NY, I quickly connected with the local Y and got way into a true kickboxing class. If the teacher had eaten a generous meal the night before, we were in for a very difficult workout. But I love challenges, so I would give my absolute all. It also was a time in my life that I had strains at home and the act of hitting something without hurting anyone helped for me to work through my frustrations and leave the class ready to be kinder.

The next Y came with our move to Niskayuna, NY (Albany area). The nearest, most family-friendly Y was in Clifton Park and it became our new home away from home. For 8 years I stepped through the entrance doors three times a day with participation in running groups, kid’s classes/swim team, and coaching in the evenings.

An image that can be found on the SSYMCA walls

Yet life still made its next twist and turn and landed us in Minnesota. For a year and a half, the family and I spent our active time within nature throughout our community, running outdoors on trails, kayaking, swimming, nature walking, boating, sledding, ice skating, and Nordic skiing. Well, until like I said before, the Polar Vortex sent us into the welcoming arms of our local Y. And so the story of the Y’s impact in our life will continue. I huge thanks to all those that keep the core of our community growing, active, and together through working at our local YMCAs.

Brrr…

Another thanks to our furnace. It is not a person or group of people but I am sure thankful that it has not given up on the demand of keeping us warm and safe. With wind chills in the -50s at night and the actual temps during the days (with the sun shining) at -30 degrees, I feared the loss of heat in our home. These days have shown me the value of a comfortable and safe home to dwell in and come home to.

And Minnesotans are certainly good at hunkering down, being patient, and entertaining themselves (incredible talent in crafting and woodworking, often displayed at craft fairs and farmer’s markets throughout the year) while they wait for the fierce cold to move on. You must know too that Minnesota in the summer can reach 100 degrees and with very high humidity.

These Minnesotans are flexible and find ways to enjoy all the normal Minnesota temps and outdoor activities. I find it funny that it is NORMAL to leave your boat, camper, snowmobile, ice house, and regular trailer parked throughout your yard. Minnesotans love the outdoors and love to play. Friday afternoons everyone leaves town to go north to play, winter or summer. And don’t you dare plan anything on the fishing opener weekend or hunting season, everyone will be gone with plans to play with family.

SOLUTION

Minnesotans haven’t complained about the Polar Vortex, just made funny jokes and found ways to wait out the frigid temperatures. Thanks Minnesota, for your kind and patient culture.

This 30-day series is a quest for me as a writer, coach, and runner. I promise to write about running for 30 days in a row. In doing so I intend to gain in knowledge and expression of running and daily life. My hope is that we all grow together.

Runner's Motivation: How to Become a Better Runner in 30 Days

#17 Runner’s Motivation

SNAPSHOT

Often we think motivation has to build independently from within, but sometimes motivation rises because of your surroundings.

Image in the McFarland USA movie

DIGGING DEEPER

You have motivated me.

Thinking about my readers, writing about running, reading about running/runners, and meeting new training partners has shot my motivation level sky high for the last two weeks.

It is a pretty obvious secret or tactic to becoming a better runner, surround yourself with running. Not just in one way but in many ways.

For example just joining a gym doesn’t keep your motivation high, the community, new training classes, and influences all together help you to achieve.

surround yourself

with running by

Meet with Runners (while running and not running)

Read/audiobook about a Favorite Runner (Recent Favorite Let Your Mind Run by Deena Kastor)

Join Local Running Group’s Facebook Page and set the notifications to be delivered to your email/phone

Use the Final Surge Platform and receive daily emails/texts of your planned workouts

Follow another Runner on Instagram (Mamaruns365, Deena8050, SteveMagness)

Read your local Running Club’s Publications

Listen to Podcasts about Running

Plan race trips with other runners (Day relay races like the Seneca 7)

Watch Movies about Running (McFarland USA)

Comment below with your favorite way to stir up desire to run

Pick your favorite ways to fill extra minutes with running and by the time the day ends, I bet you will have gotten at least a mile in and with a smile!

SOLUTION

Together we grow and accomplish!

This 30-day series is a quest for me as a writer, coach, and runner. I promise to write about running for 30 days in a row. In doing so I intend to gain in knowledge and expression of running and daily life. My hope is that we all grow together.

Fast or Slow: How to Become a Better Runner in 30 Days

#16 Fast or Slow

SNAPSHOT

Are you a fast twitch runner or a slow twitch runner?

DIGGING DEEPER

Fast twitch (FT) and slow twitch (ST) muscle fibers differ in “mitochondria density, capillary density, oxidative and Glycolytic enzyme activity, creatine phosphate stores, and contraction velocity.” (Magness, p.199) So basically FT fibers use more glycogen and ST fibers use fat for energy. If you want more power, FT fibers are your body’s pick. However, ST fibers can recover more quickly.

You start with a certain percentage of each, FT and ST fibers, but you can train to change the ratio. Yet, your tendency is one way or another. So knowing if you are more of a FT runner or ST runner, can impact the workouts that bring you success.

Are YOU FT or ST?

There are many ways to find out the answer but the simplest way for you to get an indication right now is:

Are you known for your finish kick? Or do you push the pace, putting pressure on your competitor for the entire race?

Finish Kickers most likely have a higher percentage of FT fibers.

If you can run long at a faster steady pace than your race peers then your muscles may be composed more of ST fibers.

Why does ST vs FT dominance matter?

Because you can either enhance your performances or suffocate them.

Fast Twitch Dominant Runners

You love feeling fast. With the wind flying through your hair and your legs strongly kicking back, you like pushing your lungs to capacity. You most likely have a higher percentage of fast twitch muscle fibers. Take advantage of that speed and preform a weekly speed training session (ex: cruise intervals, 2-3 minutes with longer standing recovery), however, hold yourself slightly back, leaving the race to dig your deepest and win. BUT, don’t drop the long run from your training. You do need to have aerobic training in order to run any race over 100 meters. Run a longer, slower run at your easy pace at minimum every 14 days, more often (every 7 days) during the first third of your training season.

Slow Twitch Dominant Runners

You want to run forever. You’re the runner that wants to just keep going. In your last race you knew that if the race was longer you would have beat your competition. After the first third of your training season, save your long run for every 10-14 days. I know, that is crazy, miss your regular weekend long run! Well, you don’t need to totally miss it but you can instead lower the distance by a third and add in tempo training. Take your mile race time and add 1 to 2 minutes, that is your new tempo pace. After initial warm up miles, pick up your pace to tempo. Every 8 to 10 minutes go back to the easy pace for one minute. Continue until you have a mile left and enjoy an easy cool down.

WANT TO KNOW MORE?

If you are fascinated by individualizing your training based on slow versus fast twitch dominance then get yourself a copy of Steve Magness’s book, The Science of Running. It is a heavy book, literally, but well worth the devotion to understanding running training. Get your highlighter ready!

SOLUTION

We all have a heart, lungs, and muscles and they work similarly, we still have our own fingerprint. Approach training as you would with building a house, using a standard blueprint but making adjustments to arrange your own unique home. Use an architect, coach or knowledgable training partners, to customize.

This 30-day series is a quest for me as a writer, coach, and runner. I promise to write about running for 30 days in a row. In doing so I intend to gain in knowledge and expression of running and daily life. My hope is that we all grow together.

UPDATE: Writing for you has helping me run more often and with more delight. I am digging deeper into my knowledge base and favorite books. You have responded that you love it! Write me or comment below and give me your feedback! What topic do you want me to cover? How has this blog impacted you? Do you have a story to share?

When to Stop Running: How to Become a Better Runner in 30 Days

#15 When to Stop Running

SNAPSHOT

Choosing a right turn or left turn on our running route is quite easy but deciding when you should not run at all is mentally exhausting.

DIGGING DEEPER

After 17 years of running training, I have found a few road blocks causing me to stay inside, cross train, and seek help. I have also spent many a mornings or afternoons either making up excuses or wishing away real reasons I could not run. So I hope my experiences will help you the next time you hit a road block or low motivation.

RED LIGHT

STOP RUNNING WHEN

Increased Pain While Running - If a pain gets worse while you are running, STOP. Stretch the surrounding areas and then try again for a few steps. If the pain is still worsening, call for a ride home. (Caution a several mile walk home may end up extend your recovery time.)

Limping While Walking - Mailbox test. If you can’t walk to your mailbox without pain or a limp then you can’t run. Doesn’t count if you just got off the sofa, warm up a bit by moving around the house before preforming this test.

Past Injury Symptoms Reoccur - Take the day off and do your rehab routine. Hopefully an extra day of rest and PT exercises will stop the possible injury before it becomes a problem.

Sickness Below the Neck - NO RUNNING! Seriously don’t even think about it.

Swelling - No running, swelling is a hint from the body that something is not right and your body is trying to heal. Patience please.

Signs of Heat Exhaustion, Heat Stroke, Frostbite - When the temperatures are extreme, prepare for the situation and be alert watching for symptoms.

Overtraining - Know by heart the symptoms of overtraining and watch out for them in yourself and your training partners.

Thunder or Lightning - Not worth the risk! Find shelter!

YELLOW LIGHT

BE CAUTIOUS WHEN

Mild Sickness Above the Neck - Easy light running can help a clogged nose or little headache.

HIGH Level of Emotional Stress - Easy running only. Be careful to not train hard during high emotional periods of your life. Your immune system is responsible for fighting sickness, when during a chronically stressful period there is less communication within the immune system and therefore less healing in the body.

You’re Not Ready - Whether it be low fitness level or the injury recovery stages, there are fitness/strengthening levels to achieve before taking the next step. Be patient and allow fitness adaptations and strengthening to occur before attempting the next challenging. Build a solid foundation so you don’t topple over later.

Dark Sky - Don’t run in the dark unless with a headlamp, safety vest, and training partners.

Snow - Slow down and watch where you step! Enjoy the beauty and peaceful surroundings.

GREEN LIGHT

START RUNNING WHEN

Life Responsibility Obstacles - Babysitter cancelation, child meltdown, alarm clock malfunction, way to much to do in the first hour of the day, work meeting that you never thought would end. Well, make the best of the situation, strategize, and find a solution. If you absolutely can’t make your running schedule, cross train and get your heart rate as high as if you had run..

2 Left Shoes - Everyone has done it, bought two left running shoes to the trailhead or YMCA and left with a frown. (Tip- Always stash an extra pair of older running shoes in your trunk.)

OUT of Time - If you only have 30 minutes to start, do, and finish a run. Great! Go for it. Make it a short but awesome run!

Boring - Alrighty, first boring is an attitude not circumstances. Second, freedom! You have so much freedom, whether it be taking a left or right on your running route, or your speed, elevation, and amount of time on a treadmill. Shake up the routine. I bet you can find fun.

Rain - Wow, a workout and a shower all in one! I love to run in the rain. It is refreshing and reinvigorating. Take the next chance you can to run in the rain, puddle jumping and all!

Too Tired - Run anyways and then go to bed earlier.

SOLUTION

STOP RUNNING - Admit when you are injured

BE CAUTIOUS - Watch for warning signs

START RUNNING - Plan ahead and be flexible in order to overcome obstacles and excuses

This 30 day series is a quest for me as a writer, coach, and runner. I promise to write about running for 30 days in a row. In doing so I intend to gain in knowledge and expression of running and daily life. My hope is that we all grow together.

Shelly is not giving medical advice. Just sharing from her own personal experiences. Please consult a doctor for all medical advice.