Supplemental Workout to Running

Workin' Out

Here we are, the week of the Rogue Relay that my husband and I have been eager for now for over a year. Last year I would have liked to have been a part of a team, only, having our second child threw a wrench into training plans.

Not that our training plans actually went as planned this year.

–We bought a house, in which we still haven’t moved into.
–This winter was the rainiest I think I’ve ever experienced all my life.
–Schedule conflicts were challenging to say the least

But…we trained. 

I may not have gotten in as many runs as I would have liked, but the days I couldn’t leave the house because contractors were around, the weather was impossible, or the timing just didn’t seem to fit, I still worked out at home.

And here’s the thing…All runners should be cross-training anyways. 

My runs have never felt stronger than this last year, and I feel I owe that all to cross-training. Even after two babies in the last three years, and the ups and downs of pregnancies and childbirth, I came out faster and mentally stronger than I think I ever have been. Sure, I used to be able to run 10-16 miles DAILY, but that was when I WANTED to. The fact that I am able to get in only 1-2 runs a week and still blast out a challenging 8 miles in an hour, I am happy with that. I like the way I feel when I am lifting weights, and I like the way my body doesn’t feel like it’s breaking down after I workout. These days, it’s almost as though all my running in the past has taken a toll on every joint and after my runs, I ache. I have come to the conclusion that after this relay, I probably wont have the interest to run very often. Hiking, weighted workouts, and walks will do me just fine. I know I can stay in shape with that lifestyle.

Anywho, Javin and I put together a workout to supplement our runs we have coming up. We figured we should make it our last challenging workout so as we are not sore for the relay. We also wanted to work muscles that wouldn’t be used as much while running, or muscles that would help our running by limiting imbalances. 

Hamstrings: Most runners are quad dominant. (shoot, most people in general are) Both Javin and I both have experienced knee pain when our hamstrings get left out.

Arms: We initially wanted to hit only shoulders, but this evolved into arms overall. You use them to pump, which is kind of a big deal in running. Arms are important for counterbalance, bio-mechanics etc. 

Abs: Strong abs increase stability in your hips and pelvis during running. Your core affects your posture, which affects your speed and so on. 

We broke the workout up into muscle groups, and worked each muscle group individually before moving onto the next. This way, we could be sure we got the most of each exercise.

Hamstrings:

  1. Single leg RDL x 20 each leg
  2. Glute stretch Bridge into Bridge pulses x20 each leg + 20 pulses
  3. RDLs x 20

3 Sets

Arms:

  1. Equalizer dips (Assisted) x 15
  2. OH Band pulls x15
  3. Butterfly Raises x15

3 Sets

Abs:

  1. Plank with Glute lifts x 20
  2. V Chops x 20
  3. Plank Pointers into Reach throughs x15 each side
    (As Javin calls it, “The Extreme Plank!”)

3 Sets

thumbnail_Photo_2017-06-11_01-13-34_PM_1497213821423

Single leg bridges with bridge pulses

 

thumbnail_Photo_2017-06-11_01-15-46_PM_1497213822862

1 leg RDL

thumbnail_Photo_2017-06-11_01-16-51_PM_1497213841758

RDL

t spine mobility1

Plank w/ Glute lifts

thumbnail_Photo_2017-06-11_01-18-32_PM_1497213843100

V Chop

thumbnail_Photo_2017-06-11_01-21-29_PM_1497213870189

Plank pointers with reach through

thumbnail_Photo_2017-06-11_01-22-47_PM_1497213179480

OH Band pulls

thumbnail_Photo_2017-06-11_01-24-55_PM_1497213178901

Butterfly raises

thumbnail_Photo_2017-06-11_01-32-35_PM_1497213178184

Dips

 

 

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s