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 #13 that takes a little over 40 mins. The workout includes lower-body, upper-body, and core exercises. (Be sure to checkout Workouts 1-12 here!)
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 jugs 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 http://venmo.com/RunnerDude or Paypal https://www.paypal.me/runnerdudesfitness. 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 Workout #13, all you need is a mat and a light to medium pair of dumbbells.
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 #8 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, Workout #4 , Workout #5, Workout #6, and Workout #7.
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 http://venmo.com/RunnerDude or Paypal https://www.paypal.me/runnerdudesfitness. 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 Workout #8, all you need is a mat, a light to medium pair of dumbbells, and a chair or exercise step (or regular step).
If you've read any of my shoe reviews or posts about my own running shoes, then you know I have
pretty persnickety feet. With my job as a running coach and fitness trainer, I put in a lot of miles each week and I'm on my feet most of the day. It takes its toll. So, when I find a shoe that works for me, I love to share.
Omega Sports our local running store here in Greensboro, asked me to review the New Balance 880v7, I was excited, but a bit skeptical too. Not really in the shoe itself, but whether it would work for my finicky feet.
The first thing I noticed when I tried on 880v7s was the cushion. My feet need a lot of cushion in the forefoot and heel. That's often a hard combination to find. The 880v7 has achieved it.
The things most notable for me about the 880v7 include:
Roomy toe box
Lightweight feel for a cushioned shoe
Stable platform with an ample amount of surface area to make contact with the ground
Breathable mesh upper which appears to be seamless adding to comfort
Great for both short and long runs
I don't have a wide foot, but many runners will like that the 880v7 comes in wide and extra wide sizes. While not a lightweight shoe (coming in around 11oz), it doesn't feel like an 11oz shoe. I was really surprised when I saw the listed weight of the shoe. Not sure how they made 11oz feel lighter, but they did.
This neutral daily trainer worked well for me on both uneven hard city sidewalks and smooth blacktop greenway. These shoes will handle most any distance. The New Balance 880v7 does have a higher heel-to-toe drop of 10mm, so if you're looking for a lower drop shoe, this may not be for you. It's slightly lower than the traditional 12mm drop, but frankly the shoe didn't have the feel of a higher traditional running shoe.
All-in-all this is a great daily trainer for short and longer distances. Highly recommend you give it a try if you're looking for a neutral, cushioned trainer with a roomy toe box. In Greensboro? Give it a test drive at Omega Sports.
Hard to Believe, But Training for Spring Half and Full Marathons is Just Around the Corner!
Training for spring races starts at RunnerDude's Fitness as early as November for some of the early spring marathons! Whether you definitely have a 5K, 10K, 10Miler, Half or Full Marathon selelcted for the spring or you're just contemplating the possibility of racing in the spring, come to our free info session to learn more about the RunnerDude's Fitness Race Training Program.
No obligation to register. However, there will be special savings for those who do register for race training during the meeting on Nov. 6th.
What: RunnerDude's Fitness Spring Race Training Info Meeting
When: Sunday, November 6th
Time: 6:30-7:30pm
Location: 2309 W. Cone Blvd. Ste. 120 (Directions)
Cost: Free!
No need to RSVP, but if you'd like to let us know you're coming, click here.
Note: No obligation to register for training at the meeting, but those that do will recieve a special savings of $25 off Full, $15 off Half and $10 off 5K/10K/10-Mile Training.
As a way to get to better know all the awesome routes our wonderful city, Greensboro, has to offer runners, RunnerDude's Fitness will be hosting a series of 8 groups runs during the months of May and June. The first run will take place on Saturday, May 7th at 7:30am leaving from RunnerDude's Fitness (2309 W. Cone Blvd., Greensboro, NC). Arrive by 7:15am so you can get your cue sheet and meet the pacing guides. The starting point for each run will vary depending on the location of the run. Starting locations will be posted in advance here on the blog, at www.runnerdudesfitness.com, and on the RunTheBoro Facebook group page.
The routes will vary in length from 6 to 10 miles. There will be pace group leaders to help guide runners through the course. Their job isn't to keep runners at pace like in a race, rather they're there to guide runners a given pace range through the course. We encourage runners of all paces to come out.
These runs aren't designed to be speed runs. On the contrary, they are designed for the runners to get to know their city and take in visually all it has to offer while exploring running routes they may otherwise have never experienced.
Runners will need to bring handheld water bottles or wear a hydration belt as water will not be provided on the run. There will be water and Gatorade for runners after the run.
The first run will be just a tad over 7 miles and will take in the southern tip of the Atlantic & Yadkin Greenway, parts of the Kirkwood and Old Irving Park neighborhoods as well as the Latham Park Greenway
Cue sheets will be provided for runners each Saturday in addition to the pace group leaders. After each run the routes will also be posted, so if you'd like to run a route again, you'll be able to access it.
Discover a new running route. Make new running friends. Learn more about our city. Have some fun. RunTheBoro!!
Many of you know that I do corporate training as a part of my RunnerDude's Fitness running coaching and fitness business. Since 2011 I've had the privilege of working with Volvo Trucks/Mack Trucks and Volvo Financial. Their North American Headquarters is located here in Greensboro, NC. I travel to the Volvo campus 5 days a week for about 2 hours midday. I usually have 3-4 different running and/or walking groups in progress year-round. Currently I have a Beginning Running Group, Running for Weight Loss Group, and a Pacers Running Group. I've also done fitness walking groups and race training groups. Volvo is a very health forward thinking company. Not only do they provide classes such as my running classes, they also offer, fitness training classes and yoga. I've worked with over 200 employees in the past 4 years and it's been awesome seeing some of them go from doing no running to running their first half marathon or from being overweight to losing 60 pounds!
I have trained several half marathon groups through Volvo. We've run the Charlotte Race Fest Half, the City of Oaks Half, the Race 13.1 Winston-Salem and Race 13.1 Greensboro Half, the Lookout Capital Half Marathon, and the Greensboro Half Marathon. Because of the success with the various running and race training programs, Volvo invited me to run with their corporate team at the 2015 Gothenburg Half Marathon in Gothenburg, Sweden, the international headquarters for Volvo. It's a great honor to be invited to participate in an international running event of this caliber and even more of an honor to be able to run it with runners that I have previously coached.
Being a small business owner and father of three, my funds are limited. Mustering the travel and lodging funds for the trip to Sweden to be with my runners will be a challenge. Many of my runners suggested setting up a GoFundMe page. So, I did. And as a result so many wonderfully supportive runners have contributed. Any donations to help me reach my goal would be greatly appreciated. I plan to document my experience here on RunnerDude's Blog so that everyone can have a virtual experience with me and the runners while in Gothenburg.
Be sure to check out the Gold, Silver, and Bronze donation levels. Each level will enter you in a drawing for a chance to win either a $100, $75, or $50 REI gift card. I'll announce the three lucky winners on the blog on May 21, 2016, the day of the Gothenburg Half Marathon. Individuals donating at the Gold level will also receive a copy of my book, Full-Body Fitness for Runners, which contains over 90 exercises for runners, nutrition info, and more! To donate, click here or on the box below.
A little info about the Gothenburg Half Marathon....it's the world's largest half marathon with over 64,000 runners and over 200,000 spectators. Check out this video clip on the event! In 2021, the city will host its first full marathon in celebration of the city's 400th anniversary.
A huge heart-felt thanks to those who have already made a donation! Thanks!
Calling all women! Love to run? Love to walk? Love Fitness? Love a good sale? Love to have fun? If so (and you live in the Greensboro, NC area) be sure to stop by Off'n Running Sports for the Women's Morning OutSaturday, October 16th from 8:00AM to 10:00AM! Off'n Running is located off Lawndale at 2201 Joan Avenue in Greensboro, NC.
- During the event, everything will be 20% off in the store. There will be food, door prizes, and several vendors as well as some group runs heading out at 8:00AM.
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Vendors include and door prizes from: Brooks, Moving Comfort, Sodderbug, Avanti Spa, Coaching from g3 Triathlon Training, RunnerDude Fitness, Piggies in a Blanket, Arbonne, Holly’s Intuitive Touch Massage, The Mouse Connection, YouTimeSolutions, New Garden Medical Associates & Skirt Sports, Kayla Robinson DPT, and HFS at Proehlific Park.
I'll be at the store around 8:20. I'd love to meet you and answer any questions you may have about services offered at RunnerDude's Fitness such as the Beginning Running Group starting on October 19th and spring 2011 half- and full-marathon trainining kicking-in in November and December!
Do you live in the Triad, NC area? Are you a stay-at-home mom or dad, retired, or someone who just happens to have mid-mornings free and you want to lose weight and get in shape? Then check out RunnerDude’s Fat Blaster Fitness-Walking Workout Group! This 4-week high-intensity fitness-walking workout group will get you well on your way to losing weight and getting into shape, just in time for the holidays!
Each 45-minute walking session (beginning at 9:30AM) includes intervals consisting of low intensity, high intensity, and lower-body exercise moves to tone your lower body. You’ll be slimmer and stronger in no time! The 4-week program includes
Information packet containing the walking/workout plan & other helpful fitness & weight loss tips
15% Off Coupon for any RunnerDude’s Fitness services or programs (You can use it for a second round of the Fat-Blaster Fitness-Walking Workout Group!!)
Motivational Emails
The Fat-Blaster Fitness-Walking Workout Group begins with the first walking workout on Monday October 4th. Register by September 30th!
Not in the Triad area? No problem! Ask me about purchasing just the 4-week plan with online support!
Do you have a mantra that keeps you going from day to day or maybe that inspires you on those long runs or tough interval workouts? Mine is "No fear. Persevere!" I know, kind of hokie, but it works for me. For other runners, thinking of an individual may be their inspiration. Maybe they're running in support of a sick friend or loved one. Or, maybe they're running for an absolute stranger as a part of a fundraising group such as Team In Training.
Doesn't really matter the cause, but having a mantra or a person that you're running for can be a great inspiration. Sometimes that inspiration can be even greater on those tough runs than a Gu packet.
A blog reader, put me in contact with a friend of hers (Ryan Bennett) who has created a cool new product that will help you spread the word about a cause or just help keep you inspired and motivated while your training or running that big race.
Ryan has created Heart on My Arm. Ryan says that Heart on My Arm was created to help people stay motivated while training and performing in athletic events and fundraising activities. Our core belief is that the people we love and are inspired by can help us achieve accomplishments we might have once thought impossible.
What is Heart on My Arm? It's a unique arm band with a zippered pocket and a clear plastic sleeve in which you can insert a photo or your running mantra. Or if you're a running group, you could put the logo for your group or your group's mantra. I've also found it useful for training. I stick my pacing chart in the plastic pocket so I can see my pace times on my long runs. The plastic keeps it protected and dry. Here's some other reasons Ryan says Heart on My Arm is unique:
Capture your motivation in a picture or quote
Zipper pocket holds your mp3 player, keys and other items
Ideal for everyday training and use
lightweight fabric keeps you cool and comfortable
Throw it in the washer, air dry, and it's good to go
Two Sizes to fit every arm
Customized armbands available for groups and teams
The bands come in two sizes (small and large). I tested both. I have a pretty small forearm for a guy and I found the small a little snug. The large size seemed to work better for me.
Heart on My Arm makes a great treat for the runner in the family or for the members of your running group. The inspiration aspects of the band are awesome, but one of the reasons I like the band is a very practical one--it provides a great place to put my car key!
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Be sure to check out Heart on my Arm at their website and tell them that RunnerDude sent you. At the website you can share your story of how you used the arm band to motivate you on your runs.
Barefoot running. It's gaining in popularity. Bring up barefoot running in a conversation with runners and it can be a hot topic. For the most part, runners are very loyal to their shoes. As with most anything, when the traditional way of doing something is questioned or changed, camps form and sides are taken. - I've said it before and I'll continue to say it...my philosophy of running is, "if it works for you, then do it." If someone has had 30 years of injury-free running in shoes, then I doubt he's doing anything wrong. And on the flip side, if someone has had injury, after injury, after injury running in shoes, then switches to running barefoot and suddenly is injury free, then it would appear that he's done something right. If it looks like a peach, and smells like a peach, it must be a peach. - The latter scenario, just happens to represent what happened to a buddy of mine Josh—Barefoot Josh. Josh has been running barefoot about a year and he's logged around 1,000 miles. (His barefoot miles don't include runs in which he wears socks, Vibram Five Fingers or other minimalist shoes.) He's also run a marathon and several shorter races barefoot. To read more about Josh's journey into barefoot running [click here].
Josh shared his love of barefoot running as well as proper barefoot running technique in a workshop at my fitness studio—RunnerDude's Fitness. I myself am a "taker and a maker"....I take bits and pieces of techniques from here and bits and pieces of knowledge from there and make my own home brew of running that seems to work for me. Because of a nerve problem in my right forefoot (Morton's neuroma), I'm not able to run barefoot. I guess, I could try running with one foot shod and one foot bare, but I'm thinking that may not work out too well. I may yet give one of the minimalist shoes a try, but until then, I've been incorporating many of the running form techniques advocated by barefoot runners into my own running, such as a shorter stride, more of a forefoot/midfoot strike, and a lighter more lifting motion of the foot instead of pounding the ground.
The one thing I'm not able to experience nor are minimalist runners is how true barefoot running can help a runner figure out what he/she is doing wrong by learning to "read" what their feet are telling them with each foot strike. Josh does a great job of explaining this in his workshop. Your feet become little sensors kind of like the ones in the fancy cars that tell you when somethings in the road ahead of you or when your tires are going flat. Your feet sensors can give the barefoot runner immediate feedback so that he/she can immediately make changes while running and hopefully avoid injury.
So, is barefoot running for you? Only you can tell. Give it a try and see what you think. Start slow and go short. Work your way up in distance and speed. Be patient. You may be surprised with the results.
Check out the video clip below taken from Josh's Barefoot Running Workshop at RunnerDude's Fitness.
Whether you're a beginner or a fitness buff, RunnerDude's Bootcamp is for you!
What is RunnerDude's Bootcamp? A fun, high-energy fitness camp that meets 5 days a week for 4 weeks. It's open to adults of all ages and all fitness levels. No one will be asked to do anything beyond their fitness abilities and modifications will be provided to make exercises less or more challenging for individuals.
The Program The program includes a variety of functional exercises targeting upper body, lower body and the core. Exercises will focus on increasing muscular strength, muscular endurance, balance, stability, and aerobic fitness. Each hour-long session will begin with a 5-10 minute group warm-up before moving right into a 40-50 minute giant circuit where participants will rotate through a series of fun, high-energy exercises. The session will end with a 5-10 minute group cool-down.
Benefits of the Program You'll gain increased muscular strength, endurance, and stamina as well as increased aerobic fitness that will benefit you in your everyday activities. You'll improve your stability and balance. You'll have a great outlet for stress relief. And along with increased confidence, you'll make new friends will a similar quest for fitness.
Participant Requirements Dress in appropriate fitness attire that will allow you to move freely. Wear training, walking, or running shoes. Bring an exercise or yoga mat for the group warm-up and cool-down portions of the workout (these can be purchased fairly inexpensively at Dick's, Sport Authority, Target or Walmart). Bring a hand towel and a water bottle.Each participant will need to complete a fitness assessment prior to the camp. This assessment is included in the Bootcamp registration fee.
Time and Location You'll meet at 6:30 AM, Monday-Friday for 1 hour for four weeks beginning Monday, July 4th and ending Friday, July 30th. The bootcamp will take place in the back parking lot of the Northwestern Plaza office complex (the home of RunnerDude's Fitness) located at 2307 W. Cone Blvd. Greensboro, NC. [Click here for a map of the area.]
Cost The 4-week camp has a registration fee of $250. That's only $12.50 per 1-hour session!
Registration Email Thad to register for the camp or to request more information.
Some of you may be aware that for the past year, I've been on a life-changing journey. A little over a year ago my secure little world was rocked to it's core when I was laid off from my job. Actually it was more than a job. My job as a writer and editor was a career that I thought I'd have for the rest of my life.
Life has a great way of throwing curve balls at you. If things get too comfortable and familiar, that's usually when, WHAM! POW! BANG! You're hit with change. Change can be painful, but I've learned that along with change comes opportunity.
That's exactly what happened to me. The idea of me working as a fitness professional was a daydream I'd often have while running on the treadmill at the gym, watching the personal trainers work with their clients. That dream became a reality when I was forced to redefine myself. I would have never left the security of a job with benefits, but when I had no choice and that security was taken from me, I was able to take a leap of faith and pursue a career in fitness and running. In retrospect I wonder if that had been the "Big Plan" all along.
It's funny how things begin to grow in a particular direction over time without you even being aware of it. I ran my first marathon back in '97. That led to 9 more. A running injury in '06 led me to the gym for low-impact exercise for 3-months during my recovery. That led me into the world of fitness and resistance training. I began RunnerDude's Blog about a year-and-a-half ago. That led to a wonderful readership and the ability to connect with runners and fitness buffs all over the globe. All who have taught me a ton about fitness and running as well as the human spirit. My job layoff in '09 led to the realization that my interest in fitness and running was more than a hobby. That realization led to me going back to school and becoming a certified personal trainer and running coach. Those certifications led to the start of a new business—RunnerDude's Fitness—a personal training studio in Greensboro, NC.
The studio is in it's second month of business and things are moving right along. Now taking the rose-colored glasses off for a second—the path (while very rewarding) hasn't been an easy one. Personal Training school was 6-months of full-time intense hands-on experience and classroom study. And then the really hard stuff started—opening a business. Oh man, there were many a sleepless night. Being totally responsible for every element of opening a business is to say the least, just a tad overwhelming. But once I was open and able to begin practicing my new craft, my wonderful new clients have quickly shown me it was the right decision.
My client base is small right now, but it's growing. I have clients in their 30s to their mid 50's. They each come with a different background, level of fitness, and reason for coming. Their determination to better their health and fitness is truly inspiring. From the 50-year-old lady who's discovered she's stronger than she thinks, to the 30-something father of two who's maintaining a huge weight loss and setting an awesome example for his kids with a healthier lifestyle, to the 40-year-old mother of two boys who's making time for herself to join the beginning running group so she can regain the energy she used to have, to the 40-something-mother who quite smoking 90 days ago and has joined the beginning running group to keep her new positive and healthy lifestyle on track, to the fella in his mid-fifties who wants to become a stronger and faster runner, to the 40-something husband who wants to improve his running form so he can continue to enjoy running triathlons with his wife. All these people and the others I've not mentioned are truly awesome individuals. Chances are I may not have ever met most of these people nor would have had the opportunity to impact their lives in a positive manner, had I not experience some change.
Would I go back to my previous life? Heck no! Am, I still scared of the future? Heck yeah! Am I excited about the future and what lies ahead? ABSOLUTELY!!
