Thursday, February 18, 2010

Legs Do it Challenge: Week 3-take 2



This week has been a whirlwind for me, thank goodness it is coming to a close. I am posting part two of this weeks Legs Do it challenge, it's a little late but let's try and get it in!

I am recycling workouts!!


Thursday = Sculpting
I am starting out with a little cardio just to get warmed up:

I am going to make Saturday's workout, the 4th of the week a legs and full body workout! Woot! I know that it's a legs challenge and believe me, you will be challenged! When I created it, it was coined, "The runners workout":
  • Warm up with 1 min of Jumping Jacks (they are NOT just for gym class, these will get your HR up!)
  • Move into 20 Squats with body weight
  • 15 lunges on each leg with body weight
  • 15 push ups
  • 15 triceps dips
  • 30 bicycle crunches
  • 2 min of running in place
  • 20 jumping jacks
  • 20 Jumping squats where you reach to the ceiling at the top of your jump
  • 15 lunges on each leg with a lateral raise using 5-10lb hand weights
  • 20 hanging dead lifts with 10lb hand weights (tip at the hip and lift your hips as you bend down, bend just till the hams pull.)
  • Laying on the ground do 20 chest flys with 5-10lb weights in each hand
  • 30 triceps dips
  • 20 Jumping squats where you reach to the ceiling at the top of your jump
  • 60 seconds of plank and 30 seconds of side plank on each side.
  • End with 1 min of jumping jacks and some easy static stretching, being sure to stretch your quads and hamstrings!
Fitzgerald and I have Friday off! Ok fine, he has everyday off, but I am using my day to do some much needed things! I am going to RUN, rest and read!


AND, I will be announcing the Amazing Grass winner!

What do you do on your days off? Are you productive or do you rest and veg out?



Five things: Start running!

Don't forget to comment on my current giveaway, ends tomorrow....!
Welcome new followers (waving) thanks for hanging out!

This is only the second 5 things post that I have done, but I am going to do them sporadically to share little nuggets of info I have floating around in my head. Why FIVE? Because great things come in five!!

The Jackson Five

Haagen-Dazs Five

Epic High Fives...

Today I am spilling 5 ideas for you to start running! I have received a number of emails on running, things I have done in the past and plans I have used. If you are new to running, semi new or even someone who used to run, but haven't in a while, these are for you...

1) Pick a plan - The best way to set yourself up to succeed is to have a plan! I would start with choosing three days a week, for your run days. Have them in your head as days where you are going to run a little, no matter how far.

Then, pick an actual plan to execute. There are TONS of running plans out there on the interwebs that you can look up and follow! There are race plans to that map out what you should do on what day. Having those scheduled runs on your run day will help you actually hit the pavement.

Check out the Couch to 5k, the Jeff Galloway Method and Hal Higdon's plans to start.

2) Register for a race - The best way to jump start your running is to register for a race. Fork over the cash, tell a few people you are running it and there is instant accountability! You have a tangible goal in your set distance and date and you have people who are rooting for you! It is a definite motivator to have a race on the horizon to work towards and besides, when you are through, you most likely get a tee shirt, free grub and sometimes a sweet metal!

3) Go at your own pace - Don't worry about how fast other people are running--do what you can do and know when your body is telling you to speed up, walk or go slower! We are all different and even the speediest runners have slow days where they are tired, sluggish or even over-trained. Never push through an injury or a pain that isn't normal and give yourself a break. Heck, I cut myself slack and I have been running for years! You can always customize your training for speed, but make sure to know your body and know your own pace.

4) Get the gear - You don't need all the fancy GPS's, hundred dollar running shades or fru-fru tripple lattice compression who-ha's etc to run. But you do need a good pair of running shoes! Talk to someone at a shoe store or a running store who can take a look at the way you walk, and the way your feet are built. Bring in an old pair of athletic shoes, even if they aren't running shoes. The sales person can check the bottoms for patterns in your gait and this way you can get shoes that work for you. Running in poor shoes, cross trainers or worn out sneaks can lead to injury and that is no fun.

in my most non running gear!

Also keep in mind other things that will be helpful for when and where you are running. Winter running gear(check out my post here), a good wicking shirt, something reflective if your out after dark. You don't need the latest trends and most expensive stuff, just be smart about what you do need for your runs. It could mean a good wicking race tee and some reflective tape to wrap around your hat! Be smart and be safe.

5) Remember it's relative - You don't have to run 50 miles a week to be a "runner". You don't have to be thin, fast, have the prettiest gear or know what a tempo run or negative splits are. IF you run, you are a runner. And if you try all of these things, fall in love, get thinner, get fast and get gadgets then yay! If running isn't for you there are tons of other great cardio options. And if you are a now and again 3 miler, a weekend warrior, then more power to you. Running is relative--be who you are and you will do great!


Other tips: Drink before during and after long runs-stay hydrated
Always stretch after you are warmed up
Never run through pain!
Run facing traffic and carry Id
Breath deep, your legs and sides will thank you
Eat some carbs within 30-60 min of your run to help your body refuel!


If your a runner, have you always been a fan or are you a running convert?




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Although Mary from Fit this girl is a CPT, always consult your physician or health care provider before beginning any nutrition or exercise program. Use of the programs, advice, and information contained in this website is at the sole choice and risk of the reader.