Uncategorized, workouts

Running Tips

Over the course of a week I posted a variety of running tips on my Facebook & Instagram pages. The idea was to help runners get out of their usual slow(er) paced jog and start implementing some different styles of running to increase speed. Don’t get me wrong, I enjoy a leisurely jog with a friend to catch up and laugh and forget that we are actually running, BUT if you want to improve speed and hit some new PR’s you have got to start some harder runs. You can still run with the friend; just don’t expect to talk much until the training run is over! Go grab a smoothie after for the talking time.

RUNNING TIP #1: DO SPEED WORK
Speed work is the key to running faster, but also the type of running that many runners avoid. They often avoid it because 1) it’s HARD &N 2) they don’t really know what to do.

You have to run fast to run fast! This is why speed work is essential. If you have access to a track that is the BEST way to do speed work, but a treadmill or anywhere outdoors will also work just fine.
Add a speed day into your running schedule every week to see progress. If you don’t already have a solid running base, first build that up before attempting speed work.

For half marathon runners you should build up to 800-1200meter repeats; for marathoners build up to 1600meter repeats. Start with the 400’s and add on 200 meters every 2 weeks (600’s, 800’s, 1000’s, etc). Stick to running 4-6 miles (including warm-up & cool down) on speed days.

Try this speed workout to start

  • 800 meter warmup
  • Dynamic Stretching (see video below)
  • 800 meter striders (click for demo)
  • 8 x 400 repeats with 1-3 minute rest between
    • Run 10% faster than 5k race pace
  • 400-800 meter cool down and stretch

 

RUNNING TIP #2: TEMPO RUNS
Tempo runs help you build up that faster speed over a longer distance. You should Kelli Steamboat MarathonNOT be able to have a conversation during this run, but should be able to answer yes or no questions. You are running the tempo pace at an 8 on a scale of 1-10 or approx. 30-40 seconds slower than your most recent 5k pace.

Start with the 5 x 4min tempo pace w/ 1min jog between. Next week do 4 x 5min Tempo with 60-90sec. jog between. Then try 20min at tempo pace. Continue to build from there until you are doing a warm up followed by 3 miles (half marathoners) or 6 miles (full) at tempo pace, 5 min jog, then another 3 or 6 mile at tempo pace. 

Start with:

  • Warm up 1 Mile
  • Dynamic Stretches
  • 5 x 4min of tempo pace with 1 min jog between

RUNNING TIP #3: THE LONG RUN
The long run not only helps us build endurance, but also confidence in our running. For half & full marathoners you want to slowly build up your mileage each week, but also want to scale back every couple of weeks to ensure you don’t over do it. .

Half marathon: 10 weeks out (8, 9, 6, 10, 11, 6, 12) – give 2 weeks to taper
Full Marathon10 weeks out (16, 10k race or 12, 18, 10k race or 12, 20, 12, 20-22) – give 2-3 weeks for taper

Drink a lot of water along the way and find energizing foods to eat before and during your run that don’t mess with your stomach.

RUNNING TIP #4: STRENGTH TRAINING
Building and strengthening your muscles can make you a stronger, more powerful and faster runner. Too many runners neglect strength training; resulting in imbalances, injuries and slower running times.

WORKOUT:
Squats: 20
Side Lunge w Leg Lift: 10 each side
Pushups: 10-20
Superman: 20
Goodmornings: 20
Reverse Lunge: 10 each side
Arm Circles: 20s fwd & 20 back
Scapular squeeze: 10
Curtsy Lunge: 10 each side
Plank: 30-60sec
Donkey kick to Fire Hydrant: 20 each side


RUNNING TIP #5: RUN DIFFERENT ROUTES
Running the same route over and over will allow your body to get complacent and unless you are running the exact race route, it might not help you much on race day.

By mixing up the routes and terrain you are able to push your body more, keep things more unpredictable, and allow yourself to excel in more races. Try uphill, downhill, flat, stairs, road, trail; longer versions of all of those, try these varieties at the beginning and at the end of your run. MIX IT UP!


RUNNING TIP #6: START SLOW & RELAXED
Start your runs slow and relaxed; then gradually ease into a faster, comfortable pace. If you start too fast you will run out of steam. It’s easy to get wrapped up in the hype of a race and to start out way too fast.

Try to keep calm, run your own race and don’t let others influence your pace too far outside your comfort zone. I mean a little push from other races isn’t always a bad thing 🏃🏻‍♀️ catch me if you can🏃‍♀️

Your body needs to warm up. You can warm up before the race starts with a light jog and striders but still be sure not to go chasing someone running a minute faster than your pace.


RUNNING TIP #7: GET COMFORTABLE WITH BEING UNCOMFORTABLE
If you want to make progress you have to push outside your comfort zone. So, get comfortable with being uncomfortable. .

When you feel ready to slow down try pushing yourself one more block. It’s not easy, but it can & will be done!


RUNNING TIP #8: HAVE FUN!!!
As soon as running stops being fun you are going to stop doing it. How can you keep running fun?

– Find a couple running buddies (1 to talk with on a slower run; 1 to challenge you on a faster run; 1 to explore with you on a new run; and 1 to keep you accountable)

– Try different types of runs (speed, tempo, long, trail, uphill, etc)

– Run different routes and find some scenic ones

– SMILE while you run. I’m serious! And smiles are contagious, so maybe you can make another runner smile too

 

If you try any of these runs post a photo on Instagram or Facebook and use #healthyhabitsbyhahn

 

Uncategorized

Setting Up a Workout Routine

What muscle groups should I work? How often should I lift or do cardio? Can I lift two days in a row? These are questions I hear a lot. And the answers will vary greatly depending on your goal. But, I find that for the majority of people (at least the ones I work with) their goal is general strength and fitness. In my opinion the general worker outer is putting too much stress into what to do, when to do it,  how to get it done, etc. and this can often overwhelm them.

It’s great to have some guidance though, so here is a quick guide to general fitness goals:

  1. MOVE: find a way to add more movement into your daily life:
    • Daily walks – 20+ minutes in am, lunch, or after dinner
    • Walk to errands – grocery store, Walgreens, the Park, or park in furthest spot of parking lot
    • Take an extra trip up the stairs each time you use them. Use the stairs instead of elevator
  2. FIND WORKOUTS YOU ENJOY: If you like your workout you are more likely to stick with it. Could be:
    • Working with a personal trainer (this is a great way to
    • Group classes
    • Workout videos
    • Working out with a friend
  3. SCHEDULE IT: Have your workouts/movement in your calendar as standing appointments and treat them like a dr. appointment or work meeting. They should be a priority
  4. LIFT: Strength training is so important and so good for you. Lift 1-3 times a week (depending on how often you can realistically do it).
    • Compound movements – work multiple muscle groups to help build strength and get your heart rate up. Plus, it works more muscle groups in less time! This is a great option for a quicker workout and a great way to burn more calories and fat.
    • Work with a trainer or physical therapist at least once to find out what muscle imbalances you may have and what exercises you can do to improve those
    • Work all muscle groups: chest, back (upper/mid/lower), shoulders, bicep, tricep, abdominals, glutes, quadriceps, hamstrings, hips, calves.
    • Work in all planes of motion: frontal (side to side), sagittal (forward/backward), and transverse (rotational)
    • Challenge yourself: once you’ve established a base try going a little heavier or faster or doing more reps/sets.
  5. Cardio: in addition to daily movement try getting in 2-3 cardio sessions each week. This can be 20 min. of mindful walking, elliptical, cycling, stairs, running, a dance or kickboxing class. Again, find what you like doing.
    • Bored with cardio? Add intervals, do sprints, do it with a friend, take a class, listen to a podcast or motivating music, watch TV.

Everyone’s ideal week will look different and your ideal week may change depending on what life has in store for you at the moment. Generally, for me an ideal week would look like this:

  • Monday: Compound movements strength workout 30-40min (between clients)
  • Tuesday: 20-60 min. cardio (either at 5am, during kids nap, or after they go to bed)
  • Wednesday: Compound movements strength workout 30-40min (between clients)
  • Thursday: walking stairs (60-100 flights) during son’s weekly appointment
  • Friday: rest or long walk (with daughter in stroller, or during nap)
  • Saturday: Compound movements strength workout 30-40min (usually in basement while husband feeds kids breakfast)
  • Sunday: rest or additional cardio session (long walk with family on way to park)

Need help planning your perfect week? Let’s talk – hahnfitness@gmail.com