Upper-Body Workout for Runners

Friday's post talked about the importance of a strong upper body for runners, especially as we age. The post gave a workout for the core and today I have a workout for the upper-body (arms, chest, and back).

As a runner, the focus of the upper-body workout should be to gain muscular endurance. So, go with lighter weights and higher repetitions. 10lbs to 15lbs dumbbells are sufficient for this workout. You can also use light or medium resistance bands or resistance tubes instead of dumbbells.

The workout consists of a 7-exercise circuit. Do each exercise (10-15 reps) one right after the other without taking a break. Once you've completed all 7 exercises, take a 1- to 2-minute rest; then repeat the circuit a second time. If you're new to upper-body exercises, then begin with 10 repetitions. Each day add an additional rep until you get to 15 repetitions. Also, if upper-body exercise is new to you, begin with one cycle of the circuit for the first week. During Week 2, complete two cycles of the circuit. If you're advanced, try three cycles of the circuit.

It's fine to pair the upper-body circuit with the core workout on the same day. Try doing the core workout in the morning and the upper-body circuit in the evening. You can also rotate days. For example you could do the upper-body workout on M,W,F and do the core workout on T,TH,S. The great thing about circuit workouts is that they're quick. You'll have a strong core and upper body before you know it and you'll start to see the benefits in your long runs too!

The Simulation Run

There's a run goin' on right here

A simulation to last throughout the years

So bring your good times, and your runnin' shoes too

We gonna simulate your run with you

Come on now

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Simulation

Let's all simulate and have a good run

Simulation

We gonna simulate and have a good run

It's time to run together

It's up to you, what's your pleasure
Everyone around the world

Come on!

Okay, okay, I'll stop. Ever get a song stuck in your head and you can't get it out? Well today I heard Kool & The Gang's "Celebration" and I've been humming it all day. That song was new when I got my license as a teenager. Yes, it was probably even on an 8-track tape. LOL! I can still see me now toolin' around in my Mom's '76 Dodge Colt. Man that must have been some sight. I was either playing Kool & The Gang or John Denver cause they were the only two tapes I had. Don't laugh. So, I had a diverse array of music in my little "play list." It was better than the AM radio in the car. Ha!

Since I had this song stuck in my head, I decided to put it to good use. You probably noticed that I changed a few words. "We gonna simulate and have a good run." Simulation runs are one of the best tools a runner can have in his/her half-marathon or marathon training plan Simulation runs can take two forms. Both are great.

The first type of simulation is a Race Pace Simulation. If your long runs are long and slow, your intervals are ultra speedy, and your tempo runs are close to a 10K pace, when does your body get experience running at race pace? It usually falls somewhere in between all those other paces. Those different workouts will definitely prepare you to handle your race pace for the endurance run, but if you haven't practiced running at that pace or simulated running at race pace, then it may be hard for you to quickly get to your race pace and maintain it consistently on race day.

There are a couple of different ways to do a race pace simulation run. One way would be to take a regularly scheduled tempo run and instead of running the faster tempo pace, run your race pace. So for a 6-mile tempo run, do a one-mile warm-up 4 miles at race pace, then end with a slower one-mile cool-down. Another way to do a race pace simulation run is to take one of your regularly scheduled long runs and do the first half at your normal long run easy slow pace and then do the second half of the run at race pace. Doing the faster portion of the run in the later half is particularly good, because it helps train your body to know how to "pick-it-up" later in the run.

The second type of simulation run is a Race Course Simulation Run. If you live near the actual race course, the best thing to do is skip the simulation and actually run the course or parts of the course for some of your training runs. If you don't live near the race site, no worries, do what you can to simulate the course. Go to the race website and check the race description. Some sites (especially marathons) will give a mile-by-mile description of the course. Then check to see if there is an elevation map. Here you can see the number of uphills and downhills that are in the race as well as their degree of incline and decline. Now you won't be able to replicate the race course entirely, but do what you can to find a route in your area with a similar elevation. Also, if the race is entirely on concrete, it may be a good idea to do a run or two on concrete. If the race has sections of hard-packed dirt, try to find a local route with a similar surface.

Basically, with the race course simulation run, you're tying to expose your body to all the topographical conditions possible. Now if you live in a flat area of the country and your race is in San Francisco, you may be hard-pressed to find a similar route. That's when a treadmill might just be your best friend. You can easily replicate the hills at the particular mileage points on the course while on the treadmill.

The simulation runs (pace or course) don't need to be the entire length of the race. They should, however, be a fairly good distance so your body and mind will be able to benefit from the runs.

So, get out there....simulate and have a good run!

Running Strong As You Age

I hear it all the time...."I'm just not running like I used to." It's a given. We all age and as we age the activities we do may change and the ones we stick with doing may not have the same intensity as they once did, but there's a lot that one can do to keep that intensity alive as long as possible. Actually a lot longer than you might think.

I'm 45 and silly me thought that as I got older, the competition would begin to wane. Oh contraire! The exact opposite is happening. I used to place in the top three in my age group quite frequently at local races, but that's getting harder and harder to do. Once I moved into the 45-49-year-old bracket, the competition got a lot tougher. There are a lot of fast runners in their 40s, 50s and 60s.

What's the key? Well, the other day, a client of mine mentioned how surprised he was to learn how muscle-specific different sports can be. He's a runner in his 50s and he's a really good runner. He's coming to me to improve his upper body and core strength and endurance. He is right, different sports can be pretty muscle-specific. It's not until you try a different sport or do some general fitness training that your realize maybe you're not in as good a shape (overall) as you thought.

Soccer is probably one of the best sports for full-body conditioning. You're using just about every muscle in your body as well as moving your body through the three different planes of movement--frontal (lateral movements), sagittal (forward movment like running), and transverse (rotation and twisting). It also involves a great deal of cardio from the constant moving around and running involved in the sport.

Runners tend to think it's all about their lungs and their legs and while those are major aspects of running, that's not all there is to running. A strong core and upper body is also needed to ensure powerful movement in the legs and in maintaining good running form. Youngsters in their 20s and early 30s tend to be involved in multiple activities--golf, tennis, soccer, softball, Frisbee football, volleyball, working out at the gym, etc. Because of this variety of activity, the upper body gets a good workout without the individual realizing they're strengtheing their upper body and core. Then somewhere in our late 30s, 40s and 50s, due to work, family, just life in general, many of the activities fall by the wayside. Somehow many manage to hang-on to running. Maybe it's because we can fit it in whenever. Maybe it keeps us sane. Maybe it's because it's cheap. But, over the years, that core and upper body fitness begin to wane. Don't use it; you lose it. Probably wasn't that obvious because as runners we tend to be lean. But lean doesn't always mean fit.

A runner needs muscular endurance in the upper body and core just as much as in their legs. You're swinging your arms just as much as your legs are moving forward. There's no resistance to your arm movement other than some air, but they're still moving. If your upper body doesn't have muscular endurance then a domino effect can begin to happen. First the arms fatigue causing you to round your shoulders and slump. This puts more stress on your core. If your core is not strong, then it will begin to fatigue as well, causing even further decline of your running form. By now your legs are taking the full brunt of the domino effect. Not only has the core stopped providing a strong support and power system for the legs, now the legs are having to deal with poor running form and soon fatigue will consume the legs as well. What's that I see? Could it be? Yep! The dreaded WALL! You're about to smack right into it.

Not only can you hit that dreaded wall, you can begin to suffer from injuries like calf pulls or strains, issues with your Achilles heel, IT band problems, pulled hamstrings, muscle cramps...the list goes on. Sound familiar? Are you beginning to have issues in your legs that you never experienced when you were younger? Could be specific to your legs, but it could very well be related to something higher up--a weak core and/or upper body.

So, what's an older runner to do? Invest a little money in an exercise mat, a medicine ball (or a set of dumbbells or weight plates) and work that core! Whatever the resistance form you choose, it doesn't need to be very heavy. An 8lbs, 10lbs, or 12lbs medball will do fine. 10lb, 15lb, or 20lb dumbbells will work nicely too. Use the core workout and your new toys to work that core. If you don't have a medball most of the exercises can be done with just body weight, a dumbbell, or a weight plate). Do the workout 2 or 3 times a week and you'll be well on your way to a much stronger mid-section. Check back in with the blog on Sunday for an upper body workout for runners.

Note: Remember, if you have any upper-body health-related issue or this is the first time you've attempted an upper body workout, it's recommended that you check in with your doctor first to get his/her approval.

Ask The Author Contest: Matt Fitzgerald

Recently, I reviewed the new book Run: The Mind-Body Method of Running by Feel by Matt Fitzgerald (2010, VeloPress). The main gist of the book is learning how to trust your instincts when running. This book taught me a lot about the importance of tuning into your body and really listening to what it's telling you.
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I'm a planner and a scheduler, so I doubt I'll give up my training plans, but the book helped me view my training plains more as a guide rather than the law. It also helped me not feel so bad when I do less or more than my schedule dictates, if it's based on what my body's telling me I can handle.
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Matt has generously agreed to participate in a RunnerDude's Blog Ask the Author Contest. For the next week (8/22 - 8/29), email your questions related to the book, Matt's ideas on the whole idea of the mind-body method and running by feel, or just on running/training in general to runnerdudeblog@yahoo.com. Be sure to put "Ask the Author" in your email's subject line. Also, be sure to include your full name along with your question. All of the submitted questions will be forwarded to Matt. The submitters of the five best questions (selected by Matt) will receive a free copy of Run: The Mind-Body Method of Running by Feel!

The winning questions will be featured on the blog with Matt's responses!

So, don't delay! Send me your question! Don't forget, the deadline is Sunday, August 29th!

Thanks Matt!

Ankle Strengthening Workout for Runners

A sprained ankle is no fun for anyone, but especially a runner. Sprains usually take a while to heal and runners just don't like staying away from the run that long.
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A sprained ankle usually coincides with a sudden sideways or twisting movement of the foot. Often sprained ankles are associated with sporting events, but they all too frequently occur during everyday activities. We're all just an awkward step or an uneven surface away from a Sprain.

Did you know there's a rating scale for the severity of ankle sprains? The scale is based on the types of symptoms you're experiencing and the severity of the injury to the ligament in the ankle.

• Grade 1 Ankle Sprain: This basic type of sprain stretches the ligament beyond it's normal state. The symptoms tend to be limited to pain and swelling. You can usually walk without assistance, but running or jumping may be difficult.
• Grade 2 Ankle Sprain: This sprain is caused by more severe partial tearing of the ligament. The swelling and bruising is typically worse than that of a Grade 1 Sprain. You may be able to walk a few steps unassisted, but it's pretty painful.
• Grade 3 Ankle Sprain: This sprain occurs when there's complete tearing of the ligaments. The ankle is very painful and walking is usually very difficult. Your ankle feels very unstable as if it may "give-way."

A Grade 1 Sprain, will usually subside and heal with RICE (Rest, Ice, Compression, Elevation), but if you exhibit the following symptoms, a trip to the doc it probably warranted.
· Not able to walk on your ankle
· Severe swelling
· Symptoms linger beyond a couple of days
· Experiencing pain in other areas than the ankle such as the foot or above the ankle

Sometimes the symptoms of a Grade 3 Ankle Sprain and those of an ankle fracture can be hard to tell apart without an X-ray, so when in doubt, see your doc.

So, what's a runner to do? Well, the best case scenario is to avoid ankle sprains all together and the best way to do that is to strengthen your ankles. The following video clip will take you through four simple exercises using an exercise resistance band that will help you strengthen all the small stabilizer muscles around the ankle area. The exercises will also help promote more flexibility in your ankles. Think of these exercises as "Pre-hab" to help prevent injury and avoid having to to "Re-hab" exercises.

Benefits of Running As You Age? You Bet!

Well, my oldest child turned 19 this past weekend and I'm feeling kind of old. Of course my three kids (10, 15, and 19) consistently remind me that I'll be half a century in 5 years. LOL! Kids gotta love em, right? The other day, my son (who is now taller than me) was counting the gray hairs sprouting on top of my head. I believe there are at least 19 (one for each year of his life). These white hairs all seem to be clumped on the crown of my head, just out of reach to easily pluck (believe me I've tried).

The other day I was getting my hair cut and the lady cutting my hair, said in a high-pitched voice, "Oh look everyone! An Angel Lick!" For a second I thought this lady had gone loopy and had see an angel figure in the hair that had fallen on the floor or something and wanted to take a picture of it to sell on eBay. But no, she was referring to the white hairs on the top of my head. She said when they clumped like that, it's called an "Angel Lick." Lucky me. Most people have a guardian angel. I just get licked by one.

Well, I may be getting older, I guess we all are, but I feel like I'm in the best shape of my life. I'm definitely more fit than when I was in my 20s. I think it has to do with running. You know, people are spending thousands of dollars on Human Growth Hormone injections because that's supposed to be the new fountain of youth. And, research has shown that HGH does help stop cell degeneration and destruction. Have you ever seen that ad with the guy in his 60s or 70s with the body like Arnold? Not sure if that picture's doctored or not, but HGH is what he's supposed to be taking. Well, I don't want a body-builder body when I'm 70, but I do want to stay healthy and fit as I get older.

Guess what! If you're a runner and a runner who does intervals, hill work, or some resistance training, you're actually producing human growth hormone and it's free! Women produce more than men, but along with testosterone, men also produce human growth hormone. Not only does HGH help fight cell degeneration, it also helps counteract the effects of cortisol. If you only run long, slow, steady miles your body can release cortisol which can eat away at your muscle mass. But testosterone and HGH produced through highly intense workouts like intervals, tempo runs, fartleks, hill work, and weight or resistance training helps to counteract the cortisol, keeping your muscle mass intact. Running has a whole host of other benefits too.

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People who run tend to...

• experience less bone and muscle loss as they age
• have lower blood pressure
• deal better with stress
• have a lower risk of stroke, breast cancer, osteoporosis, diabetes, hypertension, and heart attack
• have healthier arteries (better elasticity)
• have stronger immune systems
• have better weight management
• have good coordination and stability (which can help to prevent falls later in life)
• have more endurance and stamina
• have better mental acuity
• be more confident in their everyday lives

And, it's not too late! Just because you're in your 40s, 50s, 60s, 70s or beyond, doesn't mean it's too late to take up running. If you haven't exercised for some time, you'll need to get your doctor's clearance and approval, but after that you're good to go. Find a running club or a beginning running group in your area (In Greensboro, NC give me a call or check out the website.) Being in a supportive group when you take up running for the first time can make a big difference in your success. Doesn't have to be a formal training group. It can just be a group of your friends.

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No matter the method you adopt, start out slowly maybe with a walk/run format. Walking more at first and then gradually adding in some short runs. Eventually you'll be running more than walking and before you know it you'll be running a 5K or something! I read all the time about individuals who took up running for the first time in their 50s or 60s and are now running marathons in their 70s! Take Grannie Annie (Ann Singer) for example. At age 50, overweight, under exercised, and wondering what she was going to do with the second half of her life until age 100, she decided to start walking. It wasn't long before she took up running. By age 65 she had run at least one marathon in each of the 50 states! In total she's run over 70 marathons! Ann may be the exception, but she sure is motivation to keep active. Go Annie!

Okay, I've talked myself out of feeling old. I'm 45 and I've run 10 marathons and in training for my 11th. I've run dozens of 5K, 10Ks, half-marathons and other race distances and I plan on living to 100 like Annie, so , Wow! I'm just a babe in the woods with my running.

I do have to admit that the 19 years of my son growing up just flew by. No more tying up the hallway with an entire container of dental floss making a web being Spiderman. No more making a maze of connect-the-dots on the kitchen floor with a permanent marker. No more painting the backyard fence with a rainbow assortment of enamel paints just to see what it would look like. No more digging a hole in the side yard and covering it with leaves to "catch a deer" only to catch his uncle instead. No more telling his little sister that she was adopted (which she wasn't).

Oh, I'm sure there's more adventure on the horizon for the next 55 years, right?

The Hills Are Alive!

The hills are alive,

With the sound of footsteps

With grunts they have born for a thousand years

The hills fill my ears,

With the groans of runners

My gut wants to puke

Every step I take

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My heart wants to beat

Like in spastic shock

As I lie on the ground looking up to the trees

My lungs give a sigh

As they wheeze and collapse

From the torture they've endured

Okay, Okay, I'll stop. I'm guessing you know what I'm talking about. And no it's not the Von Trapp Family singers. Although, you know, Julie Andrews did do an awful lot or running with that brood of kids she tended. I'm thinking they probably were there first to wear team uniforms. I'm thinking that curtain fabric didn't' have much on today's techno-fabrics though. But I digress.... the point of this post is to talk about hills.

When you mention speed workouts, things like intervals, repeats, fartleks, Kenyan Out-and-backs, and tempo runs come to mind for many runners. But hill workouts are often overlooked by the average runner. Now this could be on purpose. You know, kind of like when Maria chose to have the kids sing even after the Captain strictly forbid music in the house. Sometimes, like in the case of Maria, it's for the good and then other times it's more of an avoidance which can be more for the bad. Many runners avoid hills because, well dang-it, they're tough. They make you sweat. Your heart races. You feel like you're going to pass out. And you ache all over. Man, those symptoms could be for either someone in love or someone with the flu.

Anywho...it's time we stop avoiding such a great workout. I read in Matt Fitzgerald's book, Run: The Mind-Body Method of Running By Feel, about famous distance runner, Haile Gebrselassie's (aka: Geb) favorite workout. It happens to be a hill workout. Well in this case, it's actually a Mountain workout. Let me clarify a bit more...it's a 90-minute run straight up Entoto Mountain. He says he likes it because it's his toughest workout. He also likes it because once he gets to the top, he loves the feeling of accomplishment that he's conquered the mountain.

Well, you don't have to go to Africa and run a mountain to get in some good hill workouts. A moderate hill with just a 5-7% incline will do nicely. Doesn't have to be long either—100m, 200m, 400m, any length will do.

Okay, Geb's story may have motivated you just a little and you may be pondering where the hills are in your neighborhood by now, but you may still be wondering why you should subject yourself to such a hard workout. Well, hill work provides a whole bunch of benefits (almost as many as there are Von Trap kids).

• Help increase your VO2Max (how well your body takes in and utilizes oxygen)
• Strengthens your calf muscles which help propel you forward
• Increases your power and speed
• Helps increase endurance (especially longer hills like Geb's mountain)
• Can help increase your stride or foot turnover
• Helps improve arm movement which is key in helping drive you forward develops maximum

So how do you do a hill workout? Well, there are very formal workouts that you can research and follow, but it really doesn't have to be that complicated for us Maria's of the running world. Typically shorter distance runners stick with short hills (something up to 100m) and distance runners may run hills that are 100m, 200m, 400m or longer. But you know, if you're a distance runner and the only hill near you is 50m, you can still get in a good workout.

The hills don't have to be very steep either. A modest grade of 5-7% is good. You should be able to carry out a fairly normal stride when running the hill. You'll exert more energy, but it shouldn't be so steep that you look like you're doing the Olympic ski jump. Find a moderate hill with a distance that will allow about a 30sec+ run.

So find a good hill and run up it. That's pretty much it. Well, okay, run up it more than once. Well actually run up it about 6-10 times. Start small and over time, work your way up to the higher number of repeats. Basically, treat the workout like an interval workout at the track. Kind of like a 6x200m. Run the hill at a brisk pace (depending on the grade of the hill, your 5K or 10K pace). Then walk or jog back down the hill and repeat. If you're running a long hill try running uphill for 30secs, and then walk down for 30 secs, then run up for 30 secs, then down again for 30 secs. Gradually you'll make your way up to the top of the hill covering the entire length of the hill.

Don't limit yourself to just running one hill either. If you live in an area with hills, plan one of your hill workouts to be a continuous run that's along a route with numerous hills of different grades. There's a park near my neighborhood that has a 1.5-mile loop around a small lake and half of the route is very hilly. Two or three loops around the lake makes for a great hill-run.

Don't have any hills where you live? Then hop on a treadmill and set the incline to 5-7% and run for 30 secs then reduce the grade to 1% and walk or jog for 30secs and then repeat for 6-10 times. Ta dah! Hill work!

So, get out and run some hills! Make those hills come alive with the sound of footsteps!