RunnerDude's At-Home Full-Body Workout #5

With most gyms and fitness studios closed due to Covid-19, getting in you weekly workouts can be a challenge. Below is the RunnerDude Full-Body At Home Workout #5 that takes a little over 40 mins. The workout includes lower-body, upper-body, and core exercises. (Be sure to checkout  Workout #1, Workout #2, Workout #3, and Workout #4)

The workout is a modified Tabata format. There are 9 rounds. Each round has 6 cycles of 30 sec work/10 sec rest. After all 6 cycles are complete, you get 1-min of rest before moving to the next round of 6 cycles. Each round either has one exercise for which cycle cycle you switch sides (i.e. lunges on your left side, then lunges on your right side), or there are two different exercises that you'll rotate between for the 6 cycles. I know you may have limited equipment at home, so the workout uses only a light-medium set of dumbbells. If you don't have dumbbells, try holding canned vegetables, or half or full-gallon just filled with water. You could also hold books or hold light ankle weights. If you don't have any weights or alternative weights, you can still do the movements without weights.

For this workout, I'm using a backpack filled with "stuff" and a broomstick or mop handle. Fill a backpack with whatever and then weight it to get the particular weight you're shooting for, 10 lbs, 15lbs, 20lbs, etc. For some exercises, you'll slide that broomstick through the backpack straps creating a barbell. Don't worry if you don't have a backpack handy, you can still do the workout with a pair of dumbbells.

The workout is free, but if you'd like to make a donation for the workout in support of RunnerDude's Fitness during Covid-19, donations can be made via Venmo (Runnerdude) or Paypal (runnerdude@runnerdudesfintess.com) Give the workout a try and let me know what you think. Post some pics of you doing the workout and staying motivated!

For RunnerDude's Full-Body At-Home Workout #5,  all you need is a mat, a backpack filled with "stuff", and a broomstick (or a pair of dumbbells will do!)

Ask The Coach: Why Is a Cool Down Important After a Run?

"Why is a cool-down important after a run?" It's a question I'm often asked. Nobody seems to mind the warm-up, but when I say, "Ok, get your cool-down in?" I often hear moans and groans. Once you finish that last repeat, you're done, right? Well, technically you're done with the repeats, but not quite yet with the workout. 

A cool-down run aids the body in several ways, but here are three that I'm keen on.

1. Faster recovery
2. More effective results from your workout
3. Helps your body return to a state of rest 

Faster Recovery: The easy slow jog after your workout, continues to supply your muscles with oxygenated blood. This helps jump start the recovery process and also avoid sore muscles. Also, during intense speed workouts, the body produces lactic acid and other energy production waste products. The cool-down jog helps your body more quickly flush out these waste products also aiding in a quicker recovery.

More Effective Results: If you're body begins the recovery and rebuilding process quicker, then you're going to see better results from your workouts and quicker. You'll also be better prepared for you next run or workout instead of still feeling sluggish or sore from the previous workout.

Helps Your Body Return to State of Rest: Doing a cool-down jog after a speed workout allows your heart rate to come down slowly, allowing your body systems such as blood pressure to return to normal gradually. This also helps to avoid blood pooling in the legs after a hard workout. Ever felt dizzy after a speed workout? Improper hydration and/or fueling can be the culprit, but blood pooling in the legs is often the cause. A simple cool-down jog can help avoid this. That same cool-down jog can also let your body's cooling system wind down gradually. Have you ever finished a speed workout and as soon as you stopped, if feels like a faucet turned on in your body and suddenly your drenched in sweat? That's because during your workout, your body is working hard to keep you cool. When you land that last step of your speed workout, your body doesn't automatically shut down it's cooling plant. It's still going full force. A cool-down jog gives your brain time to realize that you are winding down and no longer need as much cooling-off support. As your heart rate comes down, that faucet will start to turn to the off position.

The more intense the workout, the more important the cool-down. Most experts recommend a 5- to 10-min cool-down. I usually tell my runners to do a half to a full mile for their cool-down. Remember, the cool down pace should be your easy run pace or slightly slower to be effective. If you're newer to speed workouts and you feel like you just have nothing left for a cool-down jog after your workout, try doing a 5- to 10-min cool-down walk.  Also, keep in mind that short-and-fast is hard and long-and-slow is hard. I've found it very beneficial to do a 5 to 10-min cool-down walk after a long run. It provides the same benefits as that cool-down jog after that speed workout.

RunnerDude's At-Home Full-Body Workout #4

With most gyms and fitness studios closed due to Covid-19, getting in you weekly workouts can be a challenge. Below is the RunnerDude Full-Body At Home Workout #4 that takes a little over 40 mins. The workout includes lower-body, upper-body, and core exercises. (Be sure to checkout  Workout #1, Workout #2, and Workout #3)

The workout is a modified Tabata format. There are 9 rounds. Each round has 6 cycles of 30 sec work/10 sec rest. After all 6 cycles are complete, you get 1-min of rest before moving to the next round of 6 cycles. Each round either has one exercise for which cycle cycle you switch sides (i.e. lunges on your left side, then lunges on your right side), or there are two different exercises that you'll rotate between for the 6 cycles. I know you may have limited equipment at home, so the workout uses only a light-medium set of dumbbells. If you don't have dumbbells, try holding canned vegetables, or half or full-gallon just filled with water. You could also hold books or hold light ankle weights. If you don't have any weights or alternative weights, you can still do the movements without weights.

The workout is free, but if you'd like to make a donation for the workout in support of RunnerDude's Fitness during Covid-19, donations can be made via Venmo (Runnerdude) or Paypal (runnerdude@runnerdudesfintess.com) Give the workout a try and let me know what you think. Post some pics of you doing the workout and staying motivated!

For RunnerDude's Full-Body At-Home Workout #4, all you need is a mat and a light to medium pair of dumbbells (or soup cans will do!)

RunnerDude's Full-Body At-Home Workout #3

With most gyms and fitness studios closed due to Covid-19, getting in you weekly workouts can be a challenge. Below is the RunnerDude Full-Body At Home Workout #3 that takes a little over 40 mins. The workout includes lower-body, upper-body, and core exercises. (Click Here for Workout #1 and Click Here for Workout #2)

The workout is a modified Tabata format. There are 9 rounds. Each round has 6 cycles of 30 sec work/10 sec rest. After all 6 cycles are complete, you get 1-min of rest before moving to the next round of 6 cycles. Each round either has one exercise for which cycle cycle you switch sides (i.e. lunges on your left side, then lunges on your right side), or there are two different exercises that you'll rotate between for the 6 cycles.

I know you may have limited equipment at home, so the workout uses only a light-medium set of dumbbells. If you don't have dumbbells, try holding canned vegetables, or half or full-gallon just filled with water. You could also hold books or hold light ankle weights. I you don't have any weights or alternative weights, you can still do the movements without weights. 

The workout is free, but if you'd like to make a donation for the workout in support of RunnerDude's Fitness during Covid-19, donations can be made via Venmo (Runnerdude) or Paypal (runnerdude@runnerdudesfintess.com)

Give the workout a try and let me know what you think.  Post some pics of you doing the workout and staying motivated!

RunnerDude's Full-Body At-Home Workout #3

All you need is a mat and a light to medium pair of dumbbells (or soup cans will do!)

RunnerDude Full-Body Workout #3 from Thad McLaurin on Vimeo.

RunnerDude's Full-Body At-Home Workout #2

With most gyms and fitness studios closed due to Covid-19, getting in you weekly workouts can be a challenge. Below is the RunnerDude Full-Body At Home Workout #2 that takes a little over 40 mins. The workout includes lower-body, upper-body, and core exercises. (Click Here for Workout #1)

The workout is a modified Tabata format. There are 9 rounds. Each round has 6 cycles of 30 sec work/10 sec rest. After all 6 cycles are complete, you get 1-min of rest before moving to the next round of 6 cycles. Each round either has one exercise for which cycle cycle you switch sides (i.e. lunges on your left side, then lunges on your right side), or there are two different exercises that you'll rotate between for the 6 cycles.

I know you may have limited equipment at home, so the workout uses only a light-medium set of dumbbells. If you don't have dumbbells, try holding canned vegetables, or half or full-gallon just filled with water. You could also hold books or hold light ankle weights. I you don't have any weights or alternative weights, you can still do the movements without weights. 

The workout is free, but if you'd like to make a donation for the workout in support of RunnerDude's Fitness during Covid-19, donations can be made via Venmo (Runnerdude) or Paypal (runnerdude@runnerdudesfintess.com)

Give the workout a try and let me know what you think.  Post some pics of you doing the workout and staying motivated!

RunnerDude's Full-Body At-Home Workout #2

All you need is a mat and a light to medium pair of dumbbells (or soup cans will do!)

Don't Give In to The Wall

If you're a distance runner, then you know what "hitting the wall" is all about. Usually it's around
mile 20 in a marathon. Most of the time it's due to improper fueling, hydration, or both. Sometimes, it's due to going out too fast too soon. And sometimes, it just happens with no explanation.

There are other walls we encounter that don't involve marathons. Walls we can't control. Right now, Covid-19 is a huge wall for everyone affecting our daily lives. For runners, it means no group runs, social distancing when we do run with others. For many, it's meant canceled races for which they've spent months training. Sickness and injury are similar walls out of our control.

Then there are self-imposed walls that keep us from achieving our goals. One of the biggest self-imposed walls is lack of confidence. We are often our own worst enemy. Something I often hear early on in marathon training is, "I can't run 26.2 miles." My response usually is, "You're right. Right at this moment, you can't run a marathon. But if you follow the training and take it one day at a time, and believe in yourself, you can run a marathon." We often look at the end result and get overwhelmed. A runner has months to prepare for those 26.2 miles. Will it be hard? Yes. Will it be challenging? Yes. Will there be bumps along the way? Yes. But you can do it.

For most individuals it's pretty common for self-doubt to creep in when they dip their toes into the unknown. The initial response for many is, "I Can't!" But here's the thing. You can. You have to just flick-it! Flick that self doubt to the curb! Don't give into the Wall. Easier said than done, right?

A big step in achieving this is clearing your mind of "Can't." Just remove it from your vocabulary. Next step is to be "Real." It's going to be hard. Marathon training is one of the hardest things you'll ever do. But it will also be one of the most rewarding and life-changing things you'll do! Training for a marathon causes you to dig deep and find a you that you may never even knew existed. Once you find this new you, you'll be amazed how much you pull on the new you in other areas of your life.

If you follow my Instagram or Facebook page, you're probably aware that I've been dealing with an Achilles and Hamstring issue in my right leg. Because of the stay-at-home order, I've been able to get more rest and focus on my running. I've been doing 5-6 miles with 7 being my longest run of recent. I've been dealing with these issues since the end of August, so this is major progress. 

On today's run, I felt good. My goal was 6 miles. During the 3rd mile, my brain kept telling me, "When you reach 4 miles, you can stop, rest and stretch." I quickly recognized this as a self-imposed WALL.  At mile 4, I said, "No!" and kept going. But my brain kicked in again at mile 5, telling me to stop, rest, and stretch. I did not SUCCUMB to the WALL! I did the full 6 miles. That may not sound like a big deal, but I needed to show my brain and my body, that 6 miles is good with no stopping, and it was. Clear your mind of Can't!

Another self-imposed wall is the "I'll do it later syndrome." For many, they'll grab the first excuse that pops up as a means of putting off what we know may be difficult. Whether, it's too cold, too hot, raining, work, family, whatever, don't let excuses be your wall. Yes, there will be times, when you can't get in a run, that's life. But, if you schedule your workouts and make them a part of your daily/weekly routine, then you're much less likely to shove them aside. Schedule your workouts into your calendar just like you would a meeting and treat them with the same importance. Consistency is huge and often the key to successful running.

Walls don't just occur in marathon training. They occur in beginning running, training for a 5K, 10K, Half marathon. They occur in our everyday non-running life with that new job, new friend, new baby, job loss, financial issues, and more. Running is often a metaphor for life and rules for how to best succeed in running can be applied to everyday life events too. Running is so much more than running.

The next few weeks may be scary. Most stay-at-home orders allow for daily outside exercise with proper social distancing. So, unless the orders in your area restrict you to staying completely at home, get out and get in the daily walk or run. Not only will you not succumb to the Wall, you'll relieve a lot of stress too. 

Trust. Believe. Conquer!

Benefits of Morning Running

Fellow runner and blogger (Runners Blueprint), David Dack contacted me about sharing a post on the benefits of morning running. Some good stuff here. Check it out!

The Morning Run

There’s a long list of good reasons for running first in the morning. You’ll kick off the day doing something healthy. You’ll have more energy throughout the day. You’ll be more consistent.

I could go on and on, but by now you should be familiar with some of the perks of catching a run when the rest of the world is still asleep.

Want to make your morning workouts work out for you?

Here are my best tips and practical steps to make the morning exercise part and parcel of your life.

Sound great? Let’s get started.

The Benefits Of Morning Workouts

Before we get into the strategies you need to make morning exercise a reality, let’s first look at some of the benefits you’ll enjoy by doing so.

• Increase productivity. Pounding the pavement first thing in the morning will help you feel uplifted and energized for the rest of the day. This, in turn, can do wonders for your productivity and the way you deal with everything else in your life.
• Be more consistent. Heading out for a run when the rest of the world is still asleep makes it more likely to stick to your routine since you got fewer things and obligations to worry about first thing in the morning — no more interference from a demanding job or making lunch for hungry kids.
• Good for weight loss. Are you looking to shed the pounds? Running in a fasted state may help. Research shows that not only working out before breakfast burns a lot of fat but it also revs up your metabolism for the rest of the day, resulting in a higher calorie burn, even at rest.
• Improve your mood. Running triggers the release of feel-good hormones, such as endorphins, which can enhance your mood and help kick the day off on a positive note. Running also lowers stress like nothing else, keeping it at bay for the remainder of the day.
• Less traffic. If you live in an urban area, this will come in handy. Braving the roads before everyone commutes to work means fresher air and less pollution during your run. Just remember to stay visible to oncoming vehicles.
• Faster races. Since the majority of race events take place in the morning, pounding the pavements at that time helps you simulate real race conditions, thus, makes it more likely for you to achieve peak performance on the big day.

Strategies:

Get Enough Sleep. Not only will you feel energized after a good night of sleep, you’ll also find it easier to get going when the alarm goes off.

Instead of binge-watching some stupid show or scrolling through Instagram before bed, avoid all electronics an hour before bed. Using such a device before going to bed negatively affects your sleep quality.

As a rule, shoot for at least eight to nine hours of non-interrupted sleep during the nighttime. Sure, there’s no such thing as the magical number that works for everyone, but that range is the recommended baseline for optimal sleep.

Prepare in Advance. Build the habit of preparing everything you need for your morning runs the night before. This helps you avoid the struggle of finding everything when you’re half asleep.

You don’t have to think about what gear to use when you’re half asleep, having all of your essentials ready to go makes it easier to be be out of the door running without having to waste precious time nervously looking around for your gear.

Trying to get ready for your morning workout within the short window you have means that you already have lost the battle. You’re more likely to forget something you need in the fog of waking up.

What will more likely happen is, you’ll roll back over and revert to your pillow instead of workout gear.

Things to prepare include: 

Your...

• Phone
• Music playlist
• Water bottle
• Pre-run snack
• Running clothes
• Running shoes
• Running buds
• Running socks

In other words, everything you need for your workout. This is what’s going to help you set your environment for success. The rest is just details.

Have A Hearty breakfast. Eating breakfast is a fantastic way to give you the energy boost you need, especially if you’re depleted of energy first thing in the morning.

That’s why I highly urge you to eat something light before you head out. A small bite will ensure that you have enough fuel in the tank to keep going, especially if you’re about to run for an extended period and/or are not used to exercising on an empty stomach.

Remember to plan out your pre-workout and healthy breakfast before going to bed. 

Some of my favorite options include:

• Banana
• Dried fruits
• Two hard-boiled eggs
• Toast and peanut butter
• An energy bar.

Stick To Your Schedule. Commit to a specific time of the week—typically a Sunday—and jot down when and how you plan to carry out your exercise routine.

Doing this makes you more likely that you don’t let life get in the way of your runs, and eventually help ingrain the exercise habit for life.

Once you decide on a schedule, cast in in-store and stick to it. Never deviate. Treat your sessions the same way you’d a work meeting or doctor’s appointment.

Make sure your workout routine is the priority—maybe as urgent as or more so than going to work in the morning or participating in family events — the more urgent, the better.

There you have it! 

The above guidelines are all you need to turn your running habit into a part of your morning routine. Now it’s up to you to put into action what you have just learned. The rest is just details, as the saying goes.

Please feel free to leave your comments and questions in the section below. I can’t wait to hear from you.

In the meantime, thank you for dropping by.

About the author:

David Dack

David Dack is an established fitness blogger and running expert. When he’s not training for his next marathon, he’s doing research and trying to help as many people as possible to share his fitness philosophy. Check his blog Runners Blueprint for more info.