Not a Wordless Wednesday Workout #3

Not a Wordless Wednesday post. Today I wanted to share what I have done with my workouts since meeting with the Personal Trainer, Kyra, a couple of weeks ago.

A big part of my training plan for Around the Bay includes strength training for my upper body and core, two things I had ignored. For me, running had been all about my leg strength and endurance. I had no idea that core and upper body played such a big role in running, specifically endurance, and because I am now running significantly longer distances Kyra suggested including 3-4 days of upper body strength training and core training along with my run training.

Strength in the upper body and core is essential to running. When you start to fatigue your form begins to deteriorate and you will not have the strength to support that upper body as you continue to run. Tightening the core and swinging your arms can power you through the finish…instead of collapsing across the finish line. Makes sense when you really think about it.

If you plan to do marathons, or compete in races longer than 10k’s, then weights will help build strength in areas of the body that you might not achieve through running alone. Many runners experience sore hamstrings during high mileage training, I am one of those runners, and simple leg curls on a machine can help prevent this. My Trainer has me working with a higher weight and lower reps for my leg workouts as well as my upper body.

Some days I can’t get to the gym for a weight workout on the machines so instead of skipping a workout I look for things I can do at home using little to no equipment. While the Mister has a pretty good selection of weights and a bench in our scary, spider filled basement I have avoided  going down there … because SPIDERS! They don’t like me and I end up covered in bites every time but some days I have to put on the “big girl panties“, grab a fly swatter and head on down there to work on my scrawny chicken arms.

Today is one of those day.

WednesdayWorkout

If you can’t get to a gym there are some simple exercises that you can do at home that requires very little equipment. This site explains the importance of core strength and offers some exercises you can do at home without any equipment.  Runners World has a great Arm Strength video that use simple resistance bands and your own body weight for resistance.

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Have you incorporated weights and core training into your race training? 

What are your favorite core and upper body workouts to do with little or no equipment?

Meet Anita


I am a wife to a retired Army Captain and present day shepherd, a mother to two Big's (20 & 19) and one Little (6) and new to running at the age of 42. I am hopelessly addicted to Starbucks Peppermint Mocha's. My family thinks I am crazy. The voices in my head say they may be right.

12 Thoughts on “Not a Wordless Wednesday Workout #3

  1. I pretty much don’t do equipment at all beyond light hand weights when I work on strength. I prefer to use only my body weight. I get a lot of that at yoga class, but at home, I do LOTS of planks. I love planks!
    Salt recently posted…My First Race – Scared, Nervous…Triumphant {A Guest Post}My Profile

    • Planks and I have a complicated relationship. I love to hate them but need to do more of them! I started doing yoga after my runs to stretch out my hips and open up the pelvic area and immediately noticed a huge difference in the decreased soreness after a long run.

  2. I’ve been doing Pilates for a year or two and it has definitely improved my running and my cycling. It’s all about the core strength and you work different aspects of your core – not like the ab crunches I used to do incessantly when I was young.
    Cynthia @ You Signed Up For What?! recently posted…Race Report: Pretty Muddy Mud RunMy Profile

    • We had a gym teacher who made us do crunches until we thought we’d throw-up! She was a crazy, overweight woman who, I think, enjoyed watching others suffer. Because of that I HATE crunches and look for other things I can do to strengthen my core. 😀

  3. I prefer to use my own body weight in different variations of planks and as well as some super light weights (5-10lb max) mostly because I’ve got skinny arm syndrome and anything heavier just doesn’t work anyway haha. This workout looks like a great one though! I think I could handle the 25lb squat one since my legs are a lot more powerful than my upper body..no matter how much strengthening I do. Great post!
    Hailey @ Striding Strong recently posted…Holiday Gift Guide Part II (and an apology)My Profile

    • I have chicken arm syndrome too but noticed I am able to lift heavier weights now that I have been using my body weight for a lot of resistance training at home (chair dips, push ups, etc). You can feel the burn using the 25lb dumbbells for squats. Works well for lunges too. 😀

  4. Incredible Anita! You have come along way :) I am so proud of all your effort and commitment to building a healthier, happier you!
    hollie recently posted…Bling it on!My Profile

  5. Spiders give me the serious heeby jeebies, I couldn’t handle it at all, not with them actually biting you, eek!! Good on you for being brave.

    This workout looks like a great one. I always incorporated strength training into my workouts when I trained for my half and it so helped me minimise injuries.
    Jan @ Sprouts n Squats recently posted…Barley Banana Bowl: 3BMy Profile

    • I hate spiders but we don’t have any venomous ones here in my part of Canada. Not sure what I’m going to do when I go to Australia in 2015 … you folks have some freakishly big and poisonous spiders there! Maybe wear a full-body suit?

  6. As a runner I know I have neglected the rest of my body. I have been trying to find other ways to work in some strength and/or core training. Some things that work for me is to just do some pushups or planks during commercials while watching t.v. I think it is working so far. Good luck on your training.
    David @ Captain Speedypants recently posted…Never Thought I Could Dislike Jillian Michaels so MuchMy Profile

    • Thanks David. Planks during commercials are a great idea but I PVR everything so I don’t have to watch the commercials 😀

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