Don't have time to workout? Don't have access to a gym? Try this 22min workout. Each exercise works 2 different areas of the body. For each exercise do 6 rounds of 30secs work 10secs rest, then take a 1-min rest before doing the next exercise. Try this workout, then makeup some of your own.
Showing posts with label strength training. Show all posts
Showing posts with label strength training. Show all posts
Thursday, August 9, 2018
Monday, May 26, 2014
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.
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.
Tuesday, May 20, 2014
RunnerDude's Weekly Exericse: Prone Cobra
The core is the power source of your running. Within the core is the spine, the hub of life for the central nervous system. The prone cobra exercise below helps improve your ability to stabilize your spine. Spine stabilization is essential to any sport and running is no different. Not only does this simple but awesome exercise help with spine stabilization, it also works the entire core, including the lower back, your abdominal muscles and hip muscles. The upper-back between the shoulders also gets some action.
To do the exercise, lie facedown on a mat with your arms by your sides and your legs straight behind you. Next engage your glutes and lower back muscles to lift your legs off the floor while simultaneously lifting your head, chest, and both arms up off the mat toward the ceiling. Hold this position for a 3-count. Then relax as you return your legs, arms, chest, and head back to the mat. That's one rep. Continue 3-count lifts for 30 seconds.
To do the exercise, lie facedown on a mat with your arms by your sides and your legs straight behind you. Next engage your glutes and lower back muscles to lift your legs off the floor while simultaneously lifting your head, chest, and both arms up off the mat toward the ceiling. Hold this position for a 3-count. Then relax as you return your legs, arms, chest, and head back to the mat. That's one rep. Continue 3-count lifts for 30 seconds.
Tuesday, April 29, 2014
RunnerDude's Weekly Exercise: Med Ball Hamstring Leg Lifts
Hamstrings and Quads should be the "yin yang" of the body working together in harmony. The quads a little stronger than their posterior friend then hamstring. Hammies, however, give many a runner trouble, particularly on long runs. Hamstrings aren't supposed to be as strong as quads, but many times runners, especially distance runners, have overy dominant quads. This is often the case in runners who heel strike. They're constantly loading the quad ready to pull their bodies forward due to the wider stride. This constant activation strengthens the quad but weakens the hamstrings. Sometimes the quad can get so out of balance that it can pull on the hamstrings causing them to become tight setting the runner up for injury. Or the hamstrings become weak, so when they are needed on a run, the may pull or cramp.
The best recommendation I have is to reign in the stride so the foot lands more under your center of mass. This decreases the quad activation, keeping everything in better alignment and letting the body work more like a shock absorber. You can also work to strengthen the hamstrings. The exercise below is a great one to do just that. This take on a simple hamstring leg lift uses a med ball as the base for the working leg. The med ball adds a balance element causing you to focus more on using the hamstring to lift the torso into a bridge. It's also a great core exercise.
To do the exercise, lie on a mat. Place your left foot on top of a medicine ball. Raise your right leg while keeping the left foot on the ball. Use the left leg to raise your body off the mat until your body is a straight line from your left knee to your shoulder, then lower your body until it almost touches the floor. That's one rep. Do 8-10 or 12-15 reps. Repeat the process with the right foot on the step and the left leg in the air.
The best recommendation I have is to reign in the stride so the foot lands more under your center of mass. This decreases the quad activation, keeping everything in better alignment and letting the body work more like a shock absorber. You can also work to strengthen the hamstrings. The exercise below is a great one to do just that. This take on a simple hamstring leg lift uses a med ball as the base for the working leg. The med ball adds a balance element causing you to focus more on using the hamstring to lift the torso into a bridge. It's also a great core exercise.
To do the exercise, lie on a mat. Place your left foot on top of a medicine ball. Raise your right leg while keeping the left foot on the ball. Use the left leg to raise your body off the mat until your body is a straight line from your left knee to your shoulder, then lower your body until it almost touches the floor. That's one rep. Do 8-10 or 12-15 reps. Repeat the process with the right foot on the step and the left leg in the air.
Monday, April 21, 2014
RunnerDude's Weekly Exercise: Side-Lying Double Leg Lift
Runners get plenty of movement in the sagittal plane of movement (forward movement). Quads and hammies tend to be worked pretty well. However, if a runner finds himself stepping out of that forward plane of motion (maybe while trail running or maybe to make a sudden lateral movement to avoid a pothole or to dodge an automobile) then he may find that his muscles don't react as quickly or maybe not even at all causing him to fall and possibly become injured.
Adding lateral movement exercises into your weekly fitness routine is a great way to bolster those stabilizer muscles and muscles responsible for side-to-side movement. This week's exercise is great for increasing strength in your hip abductors and hip adductors. Improving strength in these muscles can often help prevent runner's knee and groin injuries.
To complete the exercise, lie on your right side with your head resting on your extended right arm. Lift your left leg up, keeping the knee extended (Fig. 1). This movement will activate the left glute medius (hip abductor). While keeping the left leg in the air, raise the right leg up toward the left leg (Fig. 2). This movement will activate the adductor muscles along the inner thigh of your right leg. Then lower both legs to the floor. That's one rep. Do 10-12 reps on one side. Then flip over and repeat the exercise lying on your left side.
Adding lateral movement exercises into your weekly fitness routine is a great way to bolster those stabilizer muscles and muscles responsible for side-to-side movement. This week's exercise is great for increasing strength in your hip abductors and hip adductors. Improving strength in these muscles can often help prevent runner's knee and groin injuries.
To complete the exercise, lie on your right side with your head resting on your extended right arm. Lift your left leg up, keeping the knee extended (Fig. 1). This movement will activate the left glute medius (hip abductor). While keeping the left leg in the air, raise the right leg up toward the left leg (Fig. 2). This movement will activate the adductor muscles along the inner thigh of your right leg. Then lower both legs to the floor. That's one rep. Do 10-12 reps on one side. Then flip over and repeat the exercise lying on your left side.
Saturday, March 29, 2014
RunnerDude's Full-Body Fitness for Runners
It's a Bouncing Baby Book!
Writing a book, I've discovered, in many ways is not too unlike giving birth. There are months of anxiety, weight gain, moodiness, second-guessing. Your brain is rolling with questions like, "How am I going to afford this child?", "How will I know how to take care of this living being?", "Will I be a good parent?" Biggest difference was my gestation period was about 24 months instead of eight.In the beginning stages of creating this book, I had similar thoughts. "What makes me think I can write a book?" "Will anyone want to read it.", "How am I going to publish it?" But like having a child, if you wait until you're ready, you'll never have it. So, I took the plunge and began the process a little over two years ago.
I spent several months creating the workouts and brainstorming the other sections of the book. If your luck is anything like mine, you're probably familiar with the the "Suck-it-Away-Syndrome. You know whenever you have extra money, something breaks down sucking up every bit of that money. Bonus Money! Woohoo! Air conditioner breaks down. Refund check! Woohoo! Transmission goes out. Never fails. So, a couple of years ago, when I ended up with some extra money, I decided to go ahead and do a photo shoot for all the exercises in the book, even though the book was yet to be written. I hooked up with an awesome photographer, Daniel Rice of Allez Photography. We spent an entire day shooting the exercise photos with two of my clients (Matthew Halip and Kristen Bowles) who graciously agreed to be my exercise models. Now, when looking through the book, it's hard to believe that those 100+ exercise photos were all taken in my (at the time) little 400sq.ft. studio—a testament to Daniel's talent. (The cover photography was done by another talented photographer Deno Kontoulas of 48 Layers Photography.)
After the photo shoot, business at RunnerDude's Fitness began to grow and so did my need for space. I remodeled a larger space in the complex where the original RunnerDude's Fitness Studio was located. Great for the business, but not great for having time to work on the book. So, it was shelved for a while. During this time, I was working with a pretty big publisher who was very interested in the book. An insider told me it was at the final executive-level of approval. Then I was informed that the publishing company had cleared house and the new head editor wasn't interested in publishing my book. I was disheartened to say the least. I submitted my proposal to several other big publishing houses who all liked the concept, but all declined. I talked with some of my author friends who all encouraged me to self-publish. The upside is I have more control of the book. The downside, I have to do all the hoofing to publicize the book.I took the plunge and investigated all the self-publishing options and found CreateSpace to be the best option for my needs. Ironically around this same time, I got a press release from the publisher that was originally interested in my book announcing their new fitness book for runners. Looked very familiar. For a short time, I was livid. How dare they! But after looking through their version, I realized that my book still had so much more to offer. So, I forged ahead.
Another thing this book has is the behind-the-scene input of an awesome editor, Iris Sutcliffe. Not only did she do a great job in the editing of the book, she was a wealth of valuable advice on many other aspects of the book. She provided a sounding board, another eye, a fresh focus. We worked our way through some formatting and document issues, but we prevailed. When it was time to approve the final proof for CreateSpace, I was a nervous wreck. The finality of it was a bit overwhelming. Not only because of the worry of missing a mistake, but also just the shear fact that all the work had come to an end. That feeling however was short-lived and soon replaced with the panic that now I have to sell the book. LOL! That's where you come in. I hope you'll take some time to check out the book at www.fullbodyfitness4runners.com. And, if you like it, tell your running buddies about it.
Providing over 90 exercises for runners, nutrition tips from Olympian Jeff Galloway, fueling recipes from experts such as endurance runner Dean Karnazes and ChiRunning founder Danny Dreyer, good running form tips, and more, Full-Body Fitness for Runners is a must-have resource for every runner. Three levels of workouts (Novice, Intermediate, Advanced) are divided into lower-body/core and upper-body/core circuits. Each circuit consists of 12 exercises designed to build muscular endurance to support your running helping you run longer, strong, faster, and with less injury.
Inside Full-Body Fitness for Runners you’ll find:
- Jeff Galloway’s before-, during-, and after-running nutrition tips
- Anatomy of a runner
- Five steps for getting started
- Acclimation and what to expect
- 10 tips for new runners
- Stretching
- How to complete the workouts
- Lower-Body/Core Workouts (Novice, Intermediate, Advanced)
- Upper-Body/Core Workouts (Novice, Intermediate, Advanced)
- Full-body exercises
- Additional core exercises
- Partner exercises
- How to fit the workouts into your week
- Good running form
- “Wise Choice” foods for runners
- Pre-, during-, and post-run snack ideas
- Recipes from the experts
I'm pretty sure that as in the case of our family when "maternity amnesia" kicked in paving the way for a second and third child, I too will have "book-creating amnesia" paving the way for another RunnerDude book for runners. Stay tuned.
Saturday, September 21, 2013
Looking for a Personal Trainer or Running Coach in Greensboro, NC?
Are you ready to take the step? That step to a fitter you? Are you already pretty fit, but looking for something different that what you're doing now? How about running? Looking for a beginning running group? Or maybe you're ready for that first marathon or maybe you want to PR in your next race? Then RunnerDude's Fitness is just for you!
Our clients are the primary focus at RunnerDude's Fitness. We're not distracted with selling supplements or shakes. Your running and/or fitness goals are our goals. We are here to support you and guide you along your running and fitness journey. We want to know your goals and aspirations. We also want to know you as a person not just as a client. Fitness is a wonderful part of a full and healthy life, but it's not always easy, especially when you first start. RunnerDude's Fitness understands that and we're here for you and with you every step of the way.
Whether you choose one-on-one personal fitness training or small group personal training in the studio or one of group running programs, you'll receive personal attention and a customized training plan unique to your fitness needs and goals.
For fitness training in the studio, you won't find a lot of muscle-isolating weight machines at RunnerDude's Fitness. Instead, RunnerDude's Fitness focuses on functional, multi-joint exercises that support real movement. Strengthening the core and increasing balance are a primary focus in every workout at RunnerDude's Fitness. You'll be using free weights, exercise bands and resistance tubes, balance disks, BOSU ball, medicine balls, stability balls, TRX suspension training, battling ropes, agility ladders and a whole lot more!
We don't yell and we don't scream at our clients. Instead we educate and motivate you along the way. Our
trainers are highly qualified with personal training certifications from The American College of Sports Medicine, the National Personal Training Institute, the Road Runners Club of America, and the USA Track & Field Association.
Workouts in the studio are tough but fun. In addition to getting a good workout, you'll be learning about the exercises you're doing and why you're doing them as well as their benefit toward your fitness goals.
The RunnerDude's Fitness mantra is "Trust in your training. Believe in yourself. Conquer your goals!" and that's exactly what we'll help you do here at RunnerDude's Fitness.
Fitness Programs Offered:
Running Programs Offered:
Other Services:
RunnerDude's Fitness also provides group corporate training at prominent Triad companies such as Volvo Trucks and Volvo Financial Services. For over two years, RunnerDude's Fitness has worked with employees in fitness walking, beginning running, intermediate running, and race training groups.
"I love this program and am so excited by the employee success stories. Many of the nominees for the HFL award (most improved health) and for the Culture of Health award (those that encourage others through their health success and just general encouragement and support of programming) have participated in your groups."
Mary Vintinner -- Program Coordinator (Volvo) StayWell Health Management
Be sure to check out our website at www.runnerdudesfitness.com for more detailed information on all fitness and running programs and services we provide.
For client testimonials, click here.
About the Owner/Trainer:
Thad McLaurin (aka: RunnerDude), his wife Mitzi, and their three kids have lived in Greensboro, NC since 1998. He's come a long way since being "that overweight kid" as a youngster. After Weight Watchers® and a 40-pound weight loss in high school, he discovered running during college and has been passionate about running and fitness ever since. (Over 25 years!) It all started with the '84 Great Raleigh Road Race 10K. He wasn't fast, but he had a blast and was hooked.
13 years later, Thad caught the marathon bug. His marathon quest began with the '97 NYC Marathon. Twelve years later, he's run 11 marathons all over the country from NYC to Baltimore to Nashville to Honolulu, and then some.
A UNC Chapel Hill grad, Thad began his career as a 5th grade teacher before moving into the world of Educational publishing where he worked as a writer, editor, and book development manager for 13 years. Thad combines his love of writing with his love of running and fitness by hosting RunnerDude's Blog, one of the top-ranked running blogs in the country. He's a contributing writing for Active.com and he's also written articles for AmateurEndurance.com and Fitter U Fitness as well as being featured in the "Ask the Experts" section of the July 2010 Issue of Runner's World.
Thad's also active in the community and has been a member of the executive board for GOFAR, a nonprofit organization that prepares youngsters to run their first 5K! He also contributed to the GOFAR instructor curriculum manual.
Thad's biggest reward is helping others get hooked on running, fitness, and healthy living. He is well credentialed with his Personal Trainer and Nutrition Consultant diploma certifications from NPTI (National Personal Trainer Institute), his ACSM (American College of Sports Medicine) personal trainer certification, his RRCA Running Coach certification, and his USA-Track & Field Level 1 Coaching certification. He's also current with his Red Cross adult CPR/AED and First Aid training.
To learn more about Thad and his journey into the world of running and fitness, be sure to check out the article on RunnerDude in the February 2011 issue of Guideposts Magazine.
For fitness training in the studio, you won't find a lot of muscle-isolating weight machines at RunnerDude's Fitness. Instead, RunnerDude's Fitness focuses on functional, multi-joint exercises that support real movement. Strengthening the core and increasing balance are a primary focus in every workout at RunnerDude's Fitness. You'll be using free weights, exercise bands and resistance tubes, balance disks, BOSU ball, medicine balls, stability balls, TRX suspension training, battling ropes, agility ladders and a whole lot more!
We don't yell and we don't scream at our clients. Instead we educate and motivate you along the way. Ourtrainers are highly qualified with personal training certifications from The American College of Sports Medicine, the National Personal Training Institute, the Road Runners Club of America, and the USA Track & Field Association.
Workouts in the studio are tough but fun. In addition to getting a good workout, you'll be learning about the exercises you're doing and why you're doing them as well as their benefit toward your fitness goals.
The RunnerDude's Fitness mantra is "Trust in your training. Believe in yourself. Conquer your goals!" and that's exactly what we'll help you do here at RunnerDude's Fitness.
Fitness Programs Offered:
- One-on-One Personal Training
- Small-Group Personal Training
Running Programs Offered:
- Beginning Running
- Intermediate Running
- Group Race Training (5K to Marathon)
- The RUNegades
- Running Stride Video Analysis
Other Services:
- Fitness Assessment
- Nutrition Analysis
- Free Consultation
RunnerDude's Fitness also provides group corporate training at prominent Triad companies such as Volvo Trucks and Volvo Financial Services. For over two years, RunnerDude's Fitness has worked with employees in fitness walking, beginning running, intermediate running, and race training groups.
"I love this program and am so excited by the employee success stories. Many of the nominees for the HFL award (most improved health) and for the Culture of Health award (those that encourage others through their health success and just general encouragement and support of programming) have participated in your groups."
Mary Vintinner -- Program Coordinator (Volvo) StayWell Health Management
Be sure to check out our website at www.runnerdudesfitness.com for more detailed information on all fitness and running programs and services we provide.
For client testimonials, click here.
About the Owner/Trainer:
Thad McLaurin (aka: RunnerDude), his wife Mitzi, and their three kids have lived in Greensboro, NC since 1998. He's come a long way since being "that overweight kid" as a youngster. After Weight Watchers® and a 40-pound weight loss in high school, he discovered running during college and has been passionate about running and fitness ever since. (Over 25 years!) It all started with the '84 Great Raleigh Road Race 10K. He wasn't fast, but he had a blast and was hooked.13 years later, Thad caught the marathon bug. His marathon quest began with the '97 NYC Marathon. Twelve years later, he's run 11 marathons all over the country from NYC to Baltimore to Nashville to Honolulu, and then some.
A UNC Chapel Hill grad, Thad began his career as a 5th grade teacher before moving into the world of Educational publishing where he worked as a writer, editor, and book development manager for 13 years. Thad combines his love of writing with his love of running and fitness by hosting RunnerDude's Blog, one of the top-ranked running blogs in the country. He's a contributing writing for Active.com and he's also written articles for AmateurEndurance.com and Fitter U Fitness as well as being featured in the "Ask the Experts" section of the July 2010 Issue of Runner's World.
Thad's also active in the community and has been a member of the executive board for GOFAR, a nonprofit organization that prepares youngsters to run their first 5K! He also contributed to the GOFAR instructor curriculum manual.
Thad's biggest reward is helping others get hooked on running, fitness, and healthy living. He is well credentialed with his Personal Trainer and Nutrition Consultant diploma certifications from NPTI (National Personal Trainer Institute), his ACSM (American College of Sports Medicine) personal trainer certification, his RRCA Running Coach certification, and his USA-Track & Field Level 1 Coaching certification. He's also current with his Red Cross adult CPR/AED and First Aid training.
To learn more about Thad and his journey into the world of running and fitness, be sure to check out the article on RunnerDude in the February 2011 issue of Guideposts Magazine.
Thursday, July 21, 2011
Searching for a Personal Trainer in Greensboro, NC?
 |
| RunnerDude's Fitness |
RunnerDude’s Fitness is dedicated to helping you meet your fitness goals through one-hour and half-hour one-on-one and partner personal training sessions for...
Beginning Fitness Training
General Fitness Training
Senior Fitness
Fitness Assessments
RunnerDude’s Fitness also provides individual and group training for runners and walkers including...
Fitness Walking
Fitness Training for Runners
Beginning Running
Race Training for 5Ks to Marathons
Online Training
Customized Running Training Plans
RunnerDude’s Fitness also provides group corporate training at prominent companies as Volvo Trucks and Volvo Financial where he works with employees in fitness walking, beginning running and soon to be an intermediate running group.
Thad McLaurin (aka: RunnerDude), his wife Mitzi, and their three kids have lived in Greensboro, NC since 1998. He's come a long way since being "that overweight kid" as a youngster. After Weight Watchers® and a 40-pound weight loss in high school, he discovered running during college and has been passionate about running and fitness ever since. (Over 25 years!) It all started with the '84 Great Raleigh Road Race 10K. He wasn't fast, but he had a blast and was hooked. 13 years later, Thad caught the marathon bug. His marathon quest began with the '97 NYC Marathon. Fourteen years later, he's run 11 marathons all over the country from NYC to Baltimore to Nashville to Honolulu, and then some and is currently training for his 12th.
A UNC Chapel Hill grad, Thad began his career as a 5th grade teacher before moving into the world of Educational publishing where he worked as a writer, editor, and book development manager for 13 years. Thad combines his love of writing with his love of running and fitness by hosting RunnerDude's Blog. He's a contributing writing Active.com and AmateurEndurance.com. Thad was also featured in the "Ask the Experts" section of the July 2010 Issue of Runner's World magazine. He's also had the wonderful opportunity to interview some of running's greatest legends and personalities.
Thad's also active in the community and has been a member of the executive board for GOFAR, a nonprofit organization that prepares youngsters to run their first 5K!
Thad is well credentialed with his Personal Trainer and Nutrition Consultant diploma certifications from NPTI (National Personal Trainer Institute), his ACSM (American College of Sports Medicine) personal trainer certification, his RRCA Running Coach certification, and his USA-Track & Field Level 1 Coaching certification. He's also current with his Red Cross adult CPR/AED and First Aid training.
For testimonials from clients click here and check out Thumbtack.com
Read More About RunnerDude: Guideposts magazine recently featured an article on Thad and his life transition into the fitness world. [Click here] to check it out.
For more information about RunnerDude's Fitness, the various training programs, and pricing, go to http://www.runnerdudesfitness.com or check RunnerDude's Fitness out at Thumbtack.com.
RunnerDude's Fitness: Running and Fitness for Everyone!
Saturday, January 1, 2011
Looking for a Personal Trainer in Greensboro, NC?
 |
| RunnerDude's Fitness Studio |
RunnerDude’s Fitness is dedicated to helping you meet your fitness goals through one-hour and half-hour one-on-one and partner personal training sessions for...
Beginning Fitness Training
General Fitness Training
Senior Fitness
Fitness Assessments
RunnerDude’s Fitness also provides individual and group training for runners and walkers including...
Fitness Walking
Fitness Training for Runners
Beginning Running
Race Training for 5Ks to Marathons
Online Training
Customized Running Training Plans
Thad McLaurin (aka: RunnerDude), his wife Mitzi, and their three kids have lived in Greensboro, NC since 1998. He's come a long way since being "that overweight kid" as a youngster. After Weight Watchers® and a 40-pound weight loss in high school, he discovered running during college and has been passionate about running and fitness ever since. (Over 25 years!) It all started with the '84 Great Raleigh Road Race 10K. He wasn't fast, but he had a blast and was hooked. 13 years later, Thad caught the marathon bug. His marathon quest began with the '97 NYC Marathon. Fourteen years later, he's run 10 marathons all over the country from NYC to Baltimore to Nashville to Honolulu, and then some.
A UNC Chapel Hill grad, Thad began his career as a 5th grade teacher before moving into the world of Educational publishing where he worked as a writer, editor, and book development manager for 13 years. Thad combines his love of writing with his love of running and fitness by hosting RunnerDude's Blog. He's a contributing writing for the Landice Fitness Blog and he's also written articles for AmateurEndurance.com and Fitter U Fitness. Thad was also featured in the "Ask the Experts" section of the July 2010 Issue of Runner's World magazine. He's also had the wonderful opportunity to interview some of running's greatest legends and personalities.
You can catch Thad weekly on PureFitRadio.com where he's the NC Endurance State Reporter. Thad's also active in the community and has been a member of the executive board for GOFAR, a nonprofit organization that prepares youngsters to run their first 5K!
Thad is well credentialed with his Personal Trainer and Nutrition Consultant diploma certifications from NPTI (National Personal Trainer Institute), his ACSM (American College of Sports Medicine) personal trainer certification, his RRCA Running Coach certification, and his USA-Track & Field Level 1 Coaching certification. He's also current with his Red Cross adult CPR/AED and First Aid training.
Read More About RunnerDude: Guideposts magazine recently featured an article on Thad and his life transition into the fitness world. [Click here] to check it out.
Check out the Jan/Feb '11 RunnerDude's Fitness Newsletter!
For more information about RunnerDude's Fitness, the various training programs, and pricing, go to http://www.runnerdudesfitness.com.
Wednesday, November 25, 2009
Check Out RunnerDude on Fitter U Fitness Blog!
A couple of weeks ago, I had the pleasure of meeting Yuri Elkaim during the Runners Round Table podcast on Stretching. I've followed Yuri on Twitter and often check out his blog, so it was cool to actually talk to him a bit over the phone. For those of you not familiar with Yuri, he's a former professional soccer player, author and fitness/wellness expert. He's also the founder and owner of Total Wellness Consulting, hosts a blog Fitter U Fitness, and has written Eating for Energy and Nutrition for Runners as well as articles in Beyond Fitness magazine, Impact magazine, and Fitness Business Canada magazine.Keep an eye out for my review of Eating for Energy in the near future.
Yuri asked if I'd like to contribute a monthly guest post about running to Fitter U Fitness Blog. A chance to write about running and fitness?! Of course I said, "Yes!" When you have a chance, check out my first post "Moving on Up...8 Great Tips for Improving Your Running." While your there, be sure to check out Yuri's other posts on the blog as well as his other publications and services.
Friday, March 6, 2009
Strength Training Good for Runners
Ever notice how Olympic sprinters and Olympic marathons have completely different body types? Sprinters look more like body builders with massive leg muscles and glutes as well as powerful arms. Marathoners are often lanky and have very lean muscle. Why the difference? Both runners have very different jobs. Sprinters need those muscles to give them that huge burst of speed from the get-go while marathoners need endurance not massive muscle strength.Well, most of us are not Olympic sprinters or marathoners and many of us use running as our main or only form of exercise. While this is fine, everyday runners will benefit by adding some strength training. In the December 26th posting, "Getting to the Core," I touted the benefits of building a strong core. A strong core provides good posture as well as a solid base for the rest of your body to do its job 
properly. When you run, the power your legs receive originates in your core and moves down to your legs.
properly. When you run, the power your legs receive originates in your core and moves down to your legs.Overall strength training can help prevent injuries, increase muscle endurance, as well as strengthen weak joints and muscles. Increasing your overall strength can also help minimize fatigue (especially in your upper body) which can help improve your endurance. Strength training is a little different for runners. A runner's strength-training program should consist of more repetitions and less weight (resistance). A runner isn't concerned with bulking up so lifting or using heavy weights isn't the key, but rather using lighter weights or less resistance, repeated 10-12 times each set, building to 3 sets is the key.
Research shows that strength training for runners should mimic muscular patterns associated with running. So, in addition to good core-strengthening exercises, exercises such as one-leg squats, high-bench step-ups, one-leg hops in place and lunges (all of which closely mimic the overall body posture and muscle mechanics of running) are good ones to add to your routine.
For some great running-specific strength-training exercises, check out RunningPlanet and Runner's World.
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