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.
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| 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!
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| I want YOU to make it across the finish line! |
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