Workout Wednesday: Great Warm Ups for Runners

Properly warming-up before running is something I wish I did better. With the start of the run club by the high school kids I work with, this has become even more of a priority because I want to model good habits.

When I first started running, I didn't know what I was doing. My warm-up consisted of a few moves like walking lunges and Frankenstein walk.

When I saw the Oiselle video, I realized that I hadn't really been warming up properly at all. To be honest, I don't think that I will ever get to the point where I do this entire warm-up before every run, but the professional runners definitely offer a ton of great tips and ideas.




How do you warm-up before your workout?

Training Truths: ZOOMA Week 10 - Taper Week

Before the start of official taper week, my hopes of running the ZOOMA Cape Cod Half Marathon strong and healthy were starting to dwindle. After all, my premature tapering started more than two weeks ago after feeling twinges of a shin splint. I spent a lot more time doing low impact activities like riding my bike. (ICYMI here and here).

After a session with my PT last Monday, I was back in business and ready to run. Turns out I never had a shin splint; it was a knot in the muscle that just needed some active release therapy.

Monday - Visit to the PT + #FFWallSit challenge day 14

Tuesday - Ran 3.5 pain free miles on the trail with the run club and mrC. I cannot explain how happy I was to be running! #FFWallSit challenge day 15

Wednesday - barre3 Rejuvenate Core + Cool Down and #FFWallSit challenge day 16. I also became a member of a new run club.

Thursday - Another 3.5 miles on the trail with the run club and mrC. #FFWallSit challenge day 17 + planks.

Friday - A little Friday at the Barre with some co-workers before hustling to littleC's soccer match. #FFWallSit challenge day 18 + planks.

Saturday - Back to SurfSet for some sweatfest fun with the TI Fitness gang. #FFWallSit challenge day 19 + planks.

Sunday - Final long run before race week begins. We set out to run 8 miles on the trail, but at some point my GPS watch lost accuracy. Instead we ran 9.33 and felt great! #FFWallSit challenge day 20 + planks.


What do you like to do during race week?

Training Truths: ZOOMA Week 9 - Peak Week!

Peak Week: the most challenging week of half marathon training. Once you make it through, you should be in "peak" condition for your race. My peak week came two weeks ago, when I hit my highest mileage before the dreaded shin splint pain began.

So during my scheduled "peak week", I spent more miles on my bike than in my running shoes. With ZOOMA Cape Cod only two weeks away, I have 14 days to be a smart runner and get over this shin pain for good!

Monday - #FFWallSit challenge day 7 and barre3 Studio Strength: Legs + Glutes. These 10 minute videos may be short, but they pack a punch! Yowzer!

Tuesday - Inaugural run with the GHS Running Club. Nice and easy 2.7 miles with chatty teenagers on the Goffstown Trail. #FFWallSit challenge day 8

Wednesday - #FFWallSit challenge day 9 and barre3 Studio Strength: Core + Stretch.

Thursday - Another trail run with the GHS Run Club. It was super muggy, be we were speedier than the last time. #FFWallSit challenge day 10

Friday - Stayed after school for a Faculty Barre class led by a colleague. It was a nice change from watching the videos. #FFWallSit challenge day 11

Saturday - Still feeling a little twinge of tenderness in my calf, so I opted for a long bike ride instead of a long run. mrC and I took the bikes on a 9.5 mile ride around Mine Falls Park. I love finding new places to bike (and run)! We will definitely be going back. #FFWallSit challenge day 12

Sunday - It was a beautiful fall day, so we took the bikes out for 14 miles on the Peterborough Trail. #FFWallSit challenge day 13


What is your favorite low impact activity?

Training Truths: ZOOMA week 8 - Increase Intensity

ZOOMA training week 8 was supposed to be about upping the intensity of my training with more miles and longer training runs. Instead I increased my sensibility and took care of the tight calf that turned into a full-fledged shin splint with some days off from running, lots of icing, compression gear, and self-massage.

I also learned some other great tips for dealing with shin splints from my runner friends:

• pick up newspaper using your toes
• air-write the alphabet with your toes
• rub ice cubes in circles on your shin
• drink more water

Monday - REST + barre3 No Props: Legs + Core

Tuesday - REST + #FFWallSit challenge day 1

Wednesday - REST + barre3 Studio Strength: Legs + Glutes ---> lots of shaking going on! #FFWallSit challenge day 2

Thursday - REST + #FFWallSit challenge day 3

Friday - REST + #FFWallSit challenge day 4

Saturday - Changed up my long run to not un-do the healing of my shin splint from the week of rest. Instead of a 12 miler, I ran 7 and then rode my bike the remaining 5. It was warm and humid, but I took it very easy and felt ok. Felt a little tightness in the evening, so I know I still have healing to do. #FFWallSit challenge day 5

Sunday - #FFWallSit challenge day 6

ZOOMA Cape Cod is only 3 weeks away and even though next week is Peak Week in my training program, I'm going to keep things easy and let my shin splint finish healing.

I'm also starting some fun fitness projects at school with the students and faculty this week. I'm looking forward to sharing more soon!

Workout Wednesday: barre3 Online

This summer I really enjoyed taking morning fitness classes, especially Booty Barre. Knowing that getting to classes would be challenging once school started, I signed up for a free 15-day trial of barre 3 Online after reading about it on the Athleta blog.

This offer is still good through Sept. 9, 2014 - code barre3Athleta

I liked the barre3 Online video workouts so much that I decided to buy a subscription. 

What works for me is that I can do the workouts anytime, anywhere. I don't have spend time rushing to get to a studio during the week. And, I can pick a video length based on how much time I have or what area I want to focus on.

I've been using the 10 minute videos to complement my half marathon training. These workouts target my large muscles but are easy on the joints.

And just like barre classes, some of the videos make you use props such as hand weights or the little blue ball. I received this one with my subscription.

Do you like online/video workouts?