ashleyd /

Core Exercise for Runners

While I love challenging workout DVD’s like Physique 57, sometimes having an exercise that I can do anywhere without any props is the absolute best option.  Just in time for my two weeks for my 10 days of travel starting tomorrow, this core workout is deceptively difficult and has multiple benefits.

During this morning’s personal training session, Lauren tossed in a new core exercise which she said would be perfect for me to integrate into my daily plank and pushup routine. The dead bug is a core exercise that engages the entire core while using flexion from the hip which can help strengthen weak hip flexor muscles. This is one of the core exercises Lauren, my trainer, especially recommends for runners.

Without further adieu, here is the dead bug, as modeled by moi.

Begin with hands straight above chest, in line with shoulders and legs at 90 degrees.

photo

Extend right leg while extending left arm.photo

Return to center starting position.

photo

Extend opposite leg this time while extending opposite arm.

photo

Repeat this move 15 times on each side and complete 2-3 times depending on fitness ability.

If you’re interested in another killer ab series, check out my 360 degree plank workout that I posted back in March.

Share Button
Follow:
ashleyd /

My New Kicks: New Balance WT20’s

There is nothing like opening a fun package, regardless the hour!

005 This morning before I headed over to Equinox for my personal training session, I opened my fun surprise from Amazon! After reading Tina’s post about her new Cross Fit shoes, I discussed a shoe change with Lauren, my trainer. She has been stressing to me that my Brooks running shoes are for running, not the gym. The running shoe’s cushion makes for an unstable base which is risky when I’m doing compound movements with heavy weights. She promised that my investment would be worth it. In fact, she suggested a few different styles and said that I shouldn’t need to spend more than $49-$79, if I watched Amazon and found a style on sale.

I didn’t care about color since these are just going to be gym kicks and therefore jumped on these beauties when I saw them on sale last week for $59!

003 They are the exact same style Tina has been sporting at Cross Fit, just in a different color. These New Balance WT20’s, part of New Balance’s Minimus collection, are actually a lightweight trail running shoe which features a Vibram minimus sole and tight fitting upper. This combination allows me to have better balance when doing jumping movements and a strong base when doing work with heavy weights, making me feel more stable and secure when I push myself.

While I haven’t actually run in them yet, and may never, I am in love with these after just one training session! Here’s some of the footage my trainer captured of me doing today’s last workout, a combination modified burpee with reverse pullup/hang.

 

Do you wear running shoes to the gym?

As a side note, I’m working on my one year reflection on personal training and would love to incorporate answers to any questions you all may have. Therefore, leave any questions in the comment section today!

Share Button
Follow:
ashleyd /

Easing Back into Weights

It’s Tuesday night and I made it home in time to do some light cleaning around the apartment, catch up with a good friend via phone, and make dinner. What a perfect end to a great day.

001 (640x426)004 (640x426)003 (640x426)

If you’ve never tried Alexia Sweet Potato fries I suggest you pick them up the next time you’re in the freezer section of your grocery store.

This morning was my first time returning to the weight room post marathon. Last week, my personal trainer spent our one session just stretching me and helping my body limber up again. Today however was back to the grind. We spent the time completing a measurement session and then a diagnostic session to see where the marathon left my muscles. The month leading up to the marathon we started to cut back the heavy weights so my muscles wouldn’t be sore for my runs. Instead of using heavy weights during our session Lauren focused on body weight movements and dynamic training.

Since our last measurement session back in September, I lost inches in my triceps and abdomen and had lost four pounds! I can share the specific measurement timeline tomorrow when I have all the data but I was excited to see that our work paid off, even without the heavy weights.

IMG_0801

I learned the importance of easing back into weights during today’s session. After an amazing warm-up run on the treadmill I was feeling especially excited about pumping some iron. After our first set of squats I asked her to “pile on the weight” because I felt strong. Luckily Lauren knows how important it is to ease back into weights because our heaviest weight today, still 15 pounds lighter than what I was squatting back in early October, left my hamstrings screaming. In fact, if Lauren hadn’t been there, I could have easily torn or pulled something.  I’m going to spend time foam rolling and stretching this evening so I’m ready for my run tomorrow morning.

Last but not least, I’m starting to get excited about training for a few half marathons this Spring. While I’ve already signed up for the Rock and Roll Half in Washington, DC I’m still considering a few others such as the Manhattan Half, Nike Virtual Half, and Flying Pig Half Marathon in Cincinnati.

If you’re a runner, what is your favorite half marathon and why?

image

Also, check out these two great blog posts both of which are incredibly inspirational in their own way: Dori’s Surprise Marathon and 52.4 in 48 hours!

Share Button
Follow: