Upper-Body and Core Workout for Runners

Like yesterday's Lower-Body/Core HIIT, this Upper-Body/Core HIIT workout is perfect for runners. A HIIT (High Intensity Interval Training) workout doesn't take much time, but gives a lot of bang for your bucks. The workout consists of 6 exercises-3 core and 3 upper-body. Complete each exercise for 20 secs moving from one exercise directly into the next exercise, taking no rest in between. After completing the 6th exercise, take a 1-minute rest break, then repeat the HIIT in the same fashion for a total of 5 rounds. The whole workout takes only 20 minutes. This format jacks up the heart rate ramping up your metabolism. The exercised selected in this workout target the core and upper-body muscle groups that help support and ensure good running form. The only equipment needed is a mat (or carpeted area) and some light dumbbells. Give it a try! Tomorrow I'll post some great lateral movement lower-body exercises that help prevent injury and increase stability and balance, all important to good running, so check that one out too! Check out my other workouts for runners on YouTube.

Lower-Body and Core Workout for Runners

This Lower-Body/Core HIIT workout is perfect for runners. A HIIT (High Intensity Interval Training) workout doesn't take much time, but gives a lot of bang for your bucks. The workout consists of 6 exercises-3 core and 3 lower-body. Complete each exercise for 20 secs moving from one exercise directly into the next exercise, taking no rest in between. After completing the 6th exercise, take a 1-minute rest break, then repeat the HIIT in the same fashion for a total of 5 rounds. The whole workout takes only 20 minutes. This format jacks up the heart rate ramping up your metabolism. The exercised selected in this workout target the core and all the major muscle groups in the lower body. The only equipment needed is a mat (or carpeted area) and a medicine ball. Don't have a medicine ball? No problem, use a large detergent bottle or fill an empty 1-gallon milk jug with water to use as  your weight. Give it a try! Tomorrow I'll post an Upper-Body/Core HIIT for Runners, so check that one out too! Check out my other workouts for runners on YouTube.

RunnerDude's Weekly Exercise: Dolphin to Elbow Plank

Planks are an effective way for runners to build core strength. However, as effective as they may be, they can also be rather boring to do. The following is a twist on the traditional front plank that decreases the boredom and increases the difficulty level.

To being, position yourself in a front plank with your hands resting on a mat and both arms fully extended. Extend your legs behind your (knees locked) with your toes resting on two glider discs (paper plates work well too). Check to make sure that your mid section isn't hiked up (your butt should be in line with your shoulders and heels). Keeping your body in a straight diagonal line, bend your right elbow until your forearm is resting on the mat. Then do the same with the left arm. As you bend your arms your body will slide back on the glider discs. Then, engage your core and extend your right arm then left arm (your legs will slide back in) until your back a the start position with your arms fully extended. Repeat this motion for 15 seconds, then switch to lowering the left arm first followed by the right for another 15 seconds.

For a better visual of the exercise, check out the video clip below.


RunnerDude's Weekly Exercise: Dolphin to Elbow Plank from Thad McLaurin on Vimeo.

For more exercises for runners, be sure to check out RunnerDude's new book Full-Body Fitness for Runners.

Great Gift Ideas for the Running Dad

Father's Day is just around the corner! If Dad is a runner, be sure to check out the running gift ideas below!

Knuckle Lights—For $39.99 you get two lights that provide 45 lumens per light, a wide beam, included batteries, free shipping, a 5-year warranty, and a money back guarantee. What more could you ask for? I've tested these lights and they work great. I was worried that them beams may move too much and bother me, but what I got instead was a wide steady beam. They fit securely over your knuckles in a way that you don't have to "hold" them. They just stay in place. They are also very light weight and you forget they are there once you begin your run. So, if day is running in the dark, keep him safe and get him a pair of Knuckle Lights.

Long May You Run—Is Dad a new to running? Long May You Run by Chris Cooper, is a lighthearted book that will motivate and inspire Dad with inspirational quotes, basic training tips, and info on great destination races. He'll also learn "how you can win a race even when finishing last." The book also provides some pretty uplifting stories about "real" runners who've overcome some monumental personal challenges through running.

The Complete Idiot's Guide to Barefoot Running—From the best-selling Idiot's Guide® series comes the newest release, The Complete Idiot's Guide to Barefoot Running by Thomas Hollowell and Dr. Craig Richards. This book is perfect for anyone contemplating taking up barefoot running. Starting from page one, you'll learn how to successfully transition to barefoot and minimalist shoe running as you perfect your running form and reduce injury from the ground up. Written by a renowned doctor along with a prominent barefoot running coach, it is filled with the latest scientific research and cutting-edge training methods. Like having a personal coach by your side, you'll discover how to gradually transition into barefoot running, develop efficient running form, engage your "natural springs" and core strength, perfect your landing, stride, and gait, run faster with less impact and more endurance, prevent injuries that plague most runners, use minimalist shoes like Vibram FiveFingers, navigate a variety of terrains with or without shoes, enhance your training & racing experiences, and fuel the barefoot way.

Warrior Training Bracelet—These bracelets are made to wear while running, cycling, working out, sweating, racing...or all day long. Each features a positive and powerful keyword or phrase to help you train, perform and live with greater strength of body and mind. Available in multiple sizes to fit both women and men.

Halo Headbands and Hats—Halo headbands and hats are one of my favorite products. If your dad sweats like I do, then he's probably often annoyed by the constant stream of salty water running into his eyes. Halo Headbands are technically designed to keep sweat and sunscreen out of your eyes and off your glasses while training, working out, racing, or just working hard. He can choose from headbands, caps, and visors!

Arnica Muscle Gel—Arnica Muscle gel is a great remedy for sore or overworked muscles joints. You can use this lightweight gel as a spot treatment wherever you have pain or swelling. The key ingredient, Arnica extract, is known for its natural wound-healing, anti-inflammatory and soothing skin properties, which are excellent for treating bruises and sprains. It also contains willow bark extract which is a natural source of Salicylic Acid and rich in tannins which helps to exfoliate skin and improve its appearance. The menthol in the gel works to instantly cool inflammation. A multi-mineral cocktail of zinc, copper, and magnesium supplies the necessary elements for healthy skin function. It has an immediate heating and cooling sensation that works to repair damage, helping you to recover so that you can hit the trails once again.

Roo Hydration Bottle—The ROO Hydration Bottle is the 1st choice for athletes. It’s foldable, reusable and so portable!  When filled with water it stands upright and it is easy to hold – perfect for runners!  When empty it rolls up and fits easily into pockets, belts or bags.  The ROO bottle holds 16oz of liquid and is safe (BPA –free), washable, reusable and even freezable. We also include a carabineer and a writable area for identification.  The reusable ROO is very earth friendly.

UTag Sports Bracelet—Make sure Dad has identification on the run. UTag Sport Bracelet is a micro DogTag worn on a nylon strap (included) and is designed to be universally recognizable by both first responders and emergency personnel, it is the first reference in case of emergency. Each UTag micro DogTag is constructed out of durable aluminum alloy and embedded with a mini USB chip. It is weatherproof and water resistant up to 1m. Each mico tag has a Windows compatible program for storing and updating your personal information. In addition, there is a secure “private folder” for storing scanned copies of personal important documents. With the click of a button, UTag switches to your choice of 7 different languages for emergencies abroad. The UTag Sport Bracelet and micro Digitial DogTag is extremely lightweight, weighing only 6 grams.

Feetures! Elite Socks—As soon as you try on a pair, you know Feetures! Elite is special. Thanks to the technically advanced Sock-Lock™ support system, your foot and sock become one. The most extraordinary thing happens: the sock fits so well, it’s almost as if it’s not there. The Power Arch  is anatomically constructed to provide targeted support where it’s needed most. Anatomical right and left foot design enhances fit, delivering maximum protection by helping to eliminate blisters. iWick® fibers wick moisture to keep feet dry and odor-free. The PerfectToe™ provides a non-irritating seam.   Ultra thin construction takes up minimal room inside the shoe. These are RunnerDude's favorite socks!

RumbleRoller—Physical therapists, trainers, and athletes use foam rollers to relieve muscular pain and tightness (often called "adhesions", "knots", or "trigger points"). But conventional foam rollers have smooth, hard surfaces that further compress soft tissue. Rolling on top of them improves blood flow and tissue flexibility, but the effect is limited and relatively superficial, unless you spend a lot of time rolling. The RumbleRoller was created to perform this therapy more effectively. It manipulates soft tissue like a massage therapist. The surface of the RumbleRoller contains specially designed bumps that are firm, but flexible, much like the thumbs of a massage therapist. As you roll over the top of the RumbleRoller, the bumps continuously knead the contours of your body, gently stretching soft tissue (muscle and fascia) in multiple directions. This action erodes trigger points, helps restore flexibility, and brings quick relief to common types of muscular pain.

HydroWorx —Does Dad have a pool? Turn his static pool into a highly functional physical therapy pool and exercise pool and make it the ultimate fitness experience by providing gait training, balance enhancements and confidence building. This portable underwater treadmill offers low impact cardio for enhanced rehabilitation and conditioning. The unique fold-up design takes up a small space in your pool. This underwater treadmill can be easily transported and requires no installation.