Strength Training - Not to be Overlooked!

If any of you were following my goal to complete a half-marathon this year, you most likely know that I injured myself around week 12 of my 16 week training schedule. I had an inflamed patellar tendon ("patellar tendonitis") - a not so  uncommon injury to runners. Unfortunately most runners will experience 'runners knee' or 'jumpers knee' at some point in their career. It can be caused by things such as overuse, increasing mileage too quickly, or like my doctor pointed to - a lack of strength training.

I started with good intentions. I religiously woke up at 4:30 am to hit the gym with my hubby, who at the time was training for a body building competition. It was the middle of a Michigan winter, and too dangerous for me to run outside (hello, icy streets!). I would run 4 times a week, and do strength training 2-3 times a week, focusing on lower body one day and my upper body the next time around. And I would do abs! I would always work my abs. Well, my hubby's competition came and went, and with it so did my motivation to get my butt out of bed. I kept up the running, of course. I knew at some point my legs would have to carry my body 13.1 and then 15.5 miles to a finish line. Then, about a month after I had stopped strength training, my knee pain started. I had to take a full 2 weeks off from running, since I couldn't manage more than a walk without unbearable pain. I was frustrated not being able to run with the races so close & frustrated with myself for ignoring this critical piece of training.

Well, thankfully I was able to finish both races strong. I would be lying though if I told you I wasn't paranoid during the entire length of both races that my knee pain would come back at mile 9 and I would find myself walking to the finish line. My doctor confirmed this all could have been avoided if I just had kept up my simple strength training sessions. I decided I couldn't beat myself up about past decisions, and focused on eating healthy & slowly building my mileage back up. I also incorporated yoga-like stretching sessions to my workout routine - low impact exercises that wouldn't irritate my knee pain but would build up some strength into my muscles.

As my races were nearing, I started thinking about what I wanted to do next. I knew I had to put on some muscle (see my wake-up call post), but I also wanted to maintain my cardio level developed by all the running I had been doing. Talking to my fitfam online, a few people mentioned either Les Mills Pump or Combat as a supplement to my running. I settled on Les Mills Combat because it seemed to have the perfect cross-training mix. The 'cardio' days are a mixture of different martial arts style that take me back to my favorite kickboxing gyms I've worked out in the past. And the days focused on improving upper & lower body strength are perfect for runners, in my opinion. Lots of lunges &  lots of squats to scuplt sexy strong legs. Upper body strength is improved by focusing on simple moves using body weight, like pushups and burpees, or doing moves like overhead presses & tricep extensions with 5 to 10 pound weights.

Do not skip these workouts! Press Play!

I'm only 2 weeks into this program, but I can already feel an improvement in my strength. I stink at doing pushups. I hate them! Hate. Them. However, I can get through a set of 16 now without needing a break. And I feel more powerful during my runs, thanks to the hundreds of squats and lunges I've done by now.

I know it can be easy to overlook strength training. It's easy to pass it up for a cardio workout that will give you a higher calorie burn. In the wise words of Chalene Johnson though, let's remember that "Muscle Burns Fat!!" build up some lean muscle and your metabolism & body will both be thanking you! LM Combat can be a perfect fit to your workout regimen, especially if you are a runner. The 30-60 minute cardio routines are great for cross training days, and focus on pylometic training, and will help you in those last stages of your races. The 25-30 minute strength training DVDs I talked about above are a great second workout to do on days you have a run scheduled.

If you're a runner, please don't overlook strength or cross training. Whatever your fitness journey, I want you to be successful! I'm sharing these tips so you don't suffer the same setbacks I have. If you have any questions, or need any help, use me as a resource! I'd love to help!

I want YOU to make it across the finish line!

♥L

Monday Mantra: Small Changes

I know we have all heard it, but small changes really do add up! Here are 2 examples:

1. Swap Greek-style Fruit Yogurt for Fat-Free Fruit Yogurt. On average, Greek Style yogurt has 2% LESS sugar than non-Greek style. The American Heart Association recommends that women get no more than 100 calories per day from sugar, and that men get no more than 150 calories per day from sugar. Despite these recommendations, most Americans average more than 350 calories per day from sugar (Livestrong.com). Many studies have shown decreasing your sugar intake can reduce your belly fat (& lead to a healthier heart!) so try to keep your sugar intake within the recommended daily limits!

2. Park further away. Another suggestion that we all hear on a regular basis. Maybe because it works! A good goal is to get 10,000 steps a day in. You can pick up a cheap pedometer from your local sports store to help keep track of your progress throughout the day. I recently purchased a Nike+ Fuelband and it really does encourage me to get up and moving from my desk at random times during the day. I take the long way to the water fountain and park farther away from the door just to sneak in some extra steps! They add up!

What small changes have you made recently? Let me know in the comments!