My name is Brian. I started a journey of fitness and weight loss back in December 2009 and found a lot of other people doing the same thing including all the usual challenges. When I started I was 75 pounds over weight.
Today I have dropped 45 pounds and feel much better. I know people struggle with what to do, how to do it and how to stay motivated when it comes to exercise, diet, fitness, etc, so I started this blog.
I do not profess to be an expert on all things fitness and health related, but hopefully as you read you will get to know my sense of humor which is a bit corny at times and learn a little something or see something that will help you in some way. I didn't have any help except me. Now you have me too! Read on!
While I’m always working out, hitting the weights, doing an Insanity video, going for a run or a ride or just taking a brisk walk/hike, Monday marked the first day of my own official Walt Disney World Marathon training plan. This year I will be running just the marathon on Sunday which means I will feel great for running around EPCOT on Sunday afternoon/evening!
I’ll be running the Disney marathon with three good friends and fellow runners on the WDW Radio Running Team which is exciting as marathon weekend is one of the only times the four of us are all in the same part of the country at the same time!
To kick off Monday’s training I woke up with a killer pain in my lower back from this past weekend’s camping trip. We stayed in cabins, but was so happy when the cots gave us that real “sleeping on the ground” experience!
Not to be deterred I went to the gym anyway and rode the bike for 8 miles and then spent 25 minutes lifting weights. I primarily am going to focus on dumbbells over the next 16 weeks and go for an all body workout hitting the major muscle groups. Here’s what I planned out for my Monday morning cross training.
First, I hit the bike. It’s a nice way to warm up and it does wonders for strengthening the leg muscles, tendons and ligaments especially around the knee joint. The gym bike allows me to adjust the resistance to either work on foot turnover which helps speed on the run or just to get a good alternative workout from running. Next I lift some weights. I only do free weights as the machines are much less effective at strengthening muscles. Why? Because the machine balances the weight for you which makes it easier. All the little muscles that you would use to balance a dumbbell above your head are taken out of the picture or severely lessened. Therefore, I use free weights only. Time is a factor in the morning so I focus on the big muscle groups.
Back
Legs
Chest
Shoulders
I usually do 3 sets of 8-10 reps or 5 sets of 5 repetitions. I’ve been using dumbbells a lot as this allows me to quickly change weight for a specific exercise and it’s safer since I don’t workout with a partner who would spot me.
After my visit to the gym I went home and before the day was finished I did an Insanity workout video focused on cardio recovery. The workout consists of lots of stretching and plank work for the core. Overall, my back was feeling great by the time I was warmed up and stretched out. I can’t wait to get going on my three run this week!
It occurred to me that I could elaborate a bit on the core work that I suggest doing for the Dopey workouts. Thanks Tammy & Tammy’s friends who are following the program!
First let me reiterate that core work is very important to running or any sport. A strong core will help you maintain your running form across the long miles of the Dopey Challenge or any distance really. A strong core is also great if like me, you have a desk job that may have you slouching all day. Before we get to the exercises I suggest in the plan I made let’s first discuss what is meant by “The Core.”
Most people think of their core as just their abdominal muscles or their “Abs.” While the abdominals are included, the core is made up of around 30 muscles depending on how you count them. I’m not going to go through all 30 here so don’t worry this isn’t a Gross Anatomy 101 lecture.
Here they are! Your core muscles as one part of the core.
Psoas Major/Iliacus: Known as the hip flexors, these muscles lift the thigh toward the abdomen and limit excess motion of the hip joint. **Limiting excess motion means a better running form so these tiny muscles are important to runners!
Erector Spinae: This collection of three muscles straightens the back and, along with the multifidus, a short muscle, supports the spine. Remember I said that I have a desk job? Slouching over a desk kills these muscles. Strengthening them helps your posture throughout the day and during a run.
Now, let’s talk about the abdominal muscles of the core.
Obliques: These muscles rotate your torso and work with the transversus abdominis to support your center during movement. If these are weak and you need to make a quick directional change then it’s going to be difficult.
Rectus Abdominis: These are what the lay person means when the say “The Abs.” These form the six-pack we all long for at the beach. Primarily, this muscle helps stabilize your core, its main function is to flex or curl the trunk like during a crunch or bending over to tie your shoes.
Transversus Abdominis: This muscle is your natural weight belt. It’s a very deep set muscle sitting under the obliques and wraps laterally around your center just like a belt.
Okay, now that you know the basics of the anatomy of your core let’s talk about how we are going to make them stronger because you know Dopey has a six pack under that tunic he wears to the mines, right? That’s because he is an avid core worker and his job is physical. The dude is stacked!
Working your core is imperative for your training as a runner especially for the novice runner. As you run long distance your core stabilizes your entire body from your upper torso to your hips and spine. As your core fatigues your running form begins to degrade and you must expend more energy to keep running or maintain pace. Worse yet, as your core stabilizers weaken across the long miles it is easier to become injured as your ability to recover from a quick side-step or a high curb lessens. DO NOT SKIP your core workouts! Ask me if you don’t know how to do these exercises. I’m happy to explain!
Oh, and forget sit-ups. Sit-ups are worthless. I almost didn’t add crunches as I don’t do them, but I know the standard crunch is a recognized exercise by many people. Try to move from one core exercise to the next with minimal rest between exercises and only 30-60 seconds of rest between sets. If you are just starting take it slow at first and work your way into the workout little by little.
After you finish the core work stretch out the major muscle groups for 20-30 minutes holding for 15-20 seconds for each muscle and do 3 sets each. Hamstrings, quadriceps, glutes, and calf muscles should all be stretched after your core work.
Core
Rep/Time
Sets
Standard Plank
60 sec
3
Low Plank w/one leg off the ground: both legs
60sec
3/leg
High Plank position. Knee to elbow. Both legs
15/leg
3/side
Crunch w/arms crossed on chest
30
3
High Knees
50
3
The Core Exercises:
Standard Plank:
The standard plank has two positons, Low Plank & High Plank. The high plankposition is just like when you are doing a push-up and you have your arms locked out straight at the top of the movement. Your hands and elbows should be directly below and in line with your shoulders. There is a straight line going from your head to your heels. Don’t allow your pelvis or hips to sag toward the floor and keep your head in line as well. Also, don’t stick you butt higher than your shoulders. Remember, a straight line is the goal. Just holding this position is a great beginner’s exercise for core work. Work your way up to holding it for 60 seconds for three sets. The low plank position is the same except you’re resting your weight on you forearms as your elbows are bent at 90 degree angles. Again keep a straight line going from your head to your heels just as with the high plank. Your elbows should be directly below and in line with your shoulders. The low plank may be an easier start for the newbie athlete as compared to the high plank. The picture below shows both high and low plank position as well as how to transition between the two. The transition from high to low plank and back again is another exercise for the core if you want to add it later.
Transition from Low to High Plank position
Low Plank w/One Leg Off the Ground
Get into the low or high plank position. I suggest low plank for beginners. From the low plank position and while maintaining the straight line from head to heel you will simply lift one foot off the ground so it is 6-8 inches off the ground. You will need to balance on one foot and your forearms. This is more difficult than the standard plank as your core has to work to balance you.
Low Plank with One Foot Off the Ground
High (or Low) Plank – Knee to Elbow
This is an advanced move. Get into the low or high plank position. From the plank position and while maintaining the straight line from head to heel you will bend your right leg at the knee and hip bringing your right knee toward your right elbow. Depending on how flexible you are you may be able to touch your knee to your elbow (I can’t do this so no worries if you can’t either). Just don’t force it! Slow and controlled is the key until you learn the movement. Avoid allowing your butt to raise into the air as this compromises the integrity of your core. Remember, slow and controlled. Work your way up to the suggested number of repetitions ans sets. Repeat for the other leg and keep the number of repetitions and sets the same for each side. NOTE: While I suggest doing this in high plank you can also do it from a low plank position as well. In low plank you will need to bring the knee to the outside of the body a bit more so you don’t scrape your knee on the ground.
High Plank Knee to Elbow
Crunch:
When training I assume nothing so let’s go over the proper form for a basic crunch. Do these at the end of your workout as this exercise is from the most stable position. I don’t want you to pre-fatigue your abdominals until you’ve learned well the movements discussed above and built some dynamic core strength.
Lay with your back flat on the floor with your knees bent so that your feet are also flat on the floor. For beginners, cross your arms on your chest. Using your abdominal muscles lift your shoulders and head off the floor reaching your forehead toward the ceiling. DO NOT GO TOWARD YOUR FEET but rather toward the ceiling for proper form. I always describe having a string tied to your nose that pulls your head and shoulders toward the ceiling. Apologies, I don’t have a picture for this one as all the ones I found show the improper technique of yanking the head toward the feet with the chin pressed against the chest. there should always be space between the chin and the chest for this exercise.
Additionally, avoid putting your hands behind your head until you have gained enough core strength to not use your hands to lift (yank on) your head. This is hard on your spine and lessens the exercise as your arms are doing all of the work instead of your core.
High Knees:
These can be done “cardio style” or they can be done more as a slow and controlled “set and rep” style. From a standing positon raise your knee straight in front of you until your quadriceps (the front muscle group of your legs) is parallel to the ground. You don’t have to raise the knee higher, but you can once you get used to the exercise and learn the movement. Avoid just throwing the leg up, but instead use the core muscles (Psoas Major/Iliacus…hip flexors) to lift the leg. Cardio style is when you do these fatser and for a specified amount of time. Learn the movement before trying them “cardio style”. Play the right music and you could even do them Gangnam Style.
High Knees
So that’s it for the core! There are basic and advanced moves in the program that hit all of the core muscles. If you wanted to do this more than once a week you definitely could. I do a 17 minute core workout twice a week on Mondays and Wednesdays before work. My exception is that I don’t do crunches or sit-ups. There are a lot more exercises and versions of the exercises we discussed above that you could add, but this will get you started. As always, if you have questions I am here to help.
You’ve heard it before. Cross-train, cross-train, cross-train, but you may not have the desire nor the equipment or time to do so…or at least that’s what you tell yourself. After all, how can you fit in cycling workouts along with your interval work, tempo runs, hill repeats, base mileage, LSDs, and recovery runs each week, right? It’s a busy training schedule going for that PR or just trying to hit that new distance and they say you should get a rest day in there too or “run the risk”…see what I did there? …of over training.
Cycling however is a g-r-e-a-t, GREAT way to compliment your run training and will improve many aspects of your run. This is why if you see any current program I create for someone or just look at a plan that I’ve created for myself you’ll notice that I’ve put in at least one day of cycling whether it be a road bike, spin class or ye olde gym bike.
Here’s Why:
1. Mental Recovery
This isn’t usually listed as a cycling perk, but let’s face it, there are times when we need to take a break from running. Please hear me out before you start to warm up the tar and pluck the chickens. Running is a great time to think and solve the world’s problems, but there are times when we do dread going out that door with our kicks knowing that for the next few hours we’ll be pounding pavement. So let’s get a little variety to save our sanity and at the same time improve upon what we love to do the most, running, by spinning out a few revolutions in the saddle.
2. Improvement in Foot Turnover
If you are new to running or just haven’t done a lot of reading on running form then you may not know that increases in speed come from faster foot turnover, NOT by elongating stride length. What can help you with a faster foot turnover? You guessed it, cycling. If you are hitting the bike try to go for a 90+ rpm rate and then build into a more difficult gear as you improve strength on the bike.
3. Works the Same Muscles in a Different Way
The primary muscles for the “power phase” of cycling are the glutes and quads. On the “recovery phase” the primary muscles are the hamstrings and tibialis anterior on the front side of the lower leg. The hip flexors are used at the top of the cycle going into the power phase while the calf muscles are used at the bottom of the cycle going into the recovery phase. So if you know your anatomy then you know these are very similar to the primary running muscles which include the glutes, quads, hamstrings, calf muscles and iliopsoas.
Therefore, you can work these same (or similar) muscles without all of the pounding of running so your joints will thank you for the occasional change of pace. I like to do a short bike ride at times putting in 5-10 miles on the bike before doing a run. This is referred to as a “brick” in triathlon/duathlon training, but you as a runner can use it too! This way you can get in the feel of a long run in less time….you still need to do long runs though. 😉
4. Active Recovery
Remember how you are supposed to rest occasionally? Well this is 100% true. You do need a day off now and again where you are doing NOTHING, but you may also choose on occasion to take an “active recovery” day where instead of laying on the couch all day (yeah right…I have yard work to do.) instead you choose to NOT run, but instead go for an easy bike ride. I like to do this after a long run or any other run where I might have a bit of lactic acid build-up. Just moving the legs helps to flush out the lactic and speeds recovery by improving blood flow in comparison to just resting.
Memorial Day is a United States federal holiday which occurs every year on the final Monday of May. Memorial Day is a day of remembering the men and women who died while serving in the United States Armed Forces. Formerly known as Decoration Day, it originated after the American Civil War to commemorate the Union and Confederate soldiers who died in the Civil War. By the 20th century, Memorial Day had been extended to honor all Americans who have died while in the military service. It typically marks the start of the summer vacation season, while Labor Day marks its end…but let’s not talk about that yet.
Happy Memorial Day and Thank You to those who gave everything!
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