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.
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.
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?