Improve Your Stride with Strength Training!
August 21, 2024
Written By: Coach Amanda
Strength training is recommended for all runners, whether you are just starting or training for a half marathon. Strength training can help prevent injuries by strengthening connective tissues and muscles needed while running. It can improve coordination skills needed to be able to balance while running and run faster.
When getting into running it is tempting to focus just on the running but I recommend getting into some good strength training habits from the start!
There are many runners who do not do strength training until after their first injury… like myself! We are much more likely to avoid that injury if we incorporate some strength training from the start. Strength training does not have to look scary or intimidating… These workouts could be bodyweight exercises while watching tv or with your friends at Degree.
There are a few exercises that I have used post injury:
Cyclist squat
Benefits
- This is a deep squatting motion that engages your quads and your hip flexors
- These muscles will help strengthen your stride and make you a more powerful runner
- Helps with joint stability, balance and reduces injury
- Good for ankle mobility
How To
- Start by grabbing two plates that you are able to elevate your heels on to
- Grab two Dumbbells or Kettlebell at a moderate weight
- Elevate your heels so you are able to get into a deeper range of motion
- While holding your weights in a suitcase carry begin
- Allow your knee to drive forward while you are staying upright
- Come up to standing position and repeat
- Focus on depth and range of motion
Goblet Hold Single Leg Squat
Benefits
- Helps with unilateral strength and unilateral stability
- Helps with balance which can benefit runners when they become tired and unstable
- Exercise will target quads, hamstrings and glutes
- All the load is going to be on your working leg
How To
- Start by grabbing one to two plates that are about 6-12 inches off the ground
- Hold dumbbell or kettlebell in the goblet position, which will help with core activation
- You will begin with one foot on the plates with the other foot dangling off the edge
- Sit back a little bit so you are able to drop your heel down to the ground but try not to set it down
- Come back up to standing position and repeat
- Do this movement on each side
Half-Kneeling Adductor Slide
Benefits
- Great workout for hip mobility and range of motion
- Improves flexibility in your groin and adductors
- Helps engage core and hip muscles
How To
- Using a Kettlebell or a Dumbbell
- Come down to your half kneeling position (one knee and one foot on the ground)
- Working leg should be out to the side and at a 90 degree angle
- Make your your hips are square and your are not rotated towards your working leg out to the side but instead with the knee that is down
- Slide your knee out over your toe
- The weight can be up in goblet position or down between your legs
- Make sure you are moving slow and in control for this movement
Single-Leg Leg Lifts
Benefits
- Will target core and hip flexors
- Movement builds hip flexor strength and pelvic stability
How To
- Start by sitting on the ground with both legs out in front of you
- A Kettlebell or Dumbbell will be set on the floor in front of you by your feet
- Start with both feet on one side of the KB or DB
- If mobility is accessible, try to sit up straight with both legs straight
- Lift each leg individually over the KB or DB and then back to the starting side
- Complete about 20 reps on one side then switch legs
Deficit Reverse Lunges
Benefits
- Benefits your range of motion
- Improves flexibility and mobility
- Gives more mobility and strength in a runner's stride
- Builds glutes, quads and hamstrings
- Movement helps build strength in legs which will provide power during run
How To
- Have a plate on the ground
- Step both feet onto the plate
- Have one leg step back and off the plate into a reverse lunge
- Step back up on the plate and engage quads
Join our upcoming Running Club this September!
Whether you are new to running or you're a seasoned runner looking to strengthen your stride, this program is perfect for all in between.
This five week program is all about busting running myths, forming a better warm up/cool down routine, strengthening necessary muscles and of course running.
No previous running experience is necessary; just bring yourself, some enthusiasm, and your running shoes!
Details:
Wednesday September 4, 11, 18, 25 and October 2
6:30PM-7:30PM
$150+tx/members
$165+tx/non-members
To register email amanda@degressfitnessseaforth.com, call/text 519-441-7492 or send us a message to save your spot!
Written By: Mairead, Registered Dietitian Supplements are a hot topic these days! It seems like everyone is on a different combination of products they swear by. Everywhere you look online, someone is trying to sell you a new shiny supplement, swearing that it will change your life. Supplements include vitamins and minerals, like multivitamins or those with a specific nutritient. The category of supplements also includes fibre supplements, electrolyes, probiotics, and many other products. There's just so many! There's many reasons to take supplements. Your doctor may diagnose a deficiency and recommend a supplement to correct it. You might need a supplement to make up for certain foods that you don't or can't eat, or to manage a specific condition. May people just take them because it seems like a good idea! And while many supplements are harmless, not all of them are harmless at all doses. Next time you're wondering if a supplement is for you, think about the following questions to decide if it's a good fit! 1. Could I get this from food? Sometime we have to take supplements because of things we don't or can't eat - but sometimes we can avoid the need for supplements altogether by using food! If the thing you need more of is found in food, you can often meet your needs without a supplement simply by learning more about what foods have that certain nutrient. For example, instead of taking vitamin C, you could focus on eating more fruits and vegetables to meet your needs. There are even nutrients that are more effective in their whole-food form than when they're isolated in a supplement! (Psssttt... your friendly neighbour dietitian is the perfect person to work with on this.) 2. What is this going to do for me? Often, people take a supplement just because it "seems like a good idea". This can lead to taking supplements that you don't need, which is harmless at best and can cause health issues at worst! If you are taking a supplement, it should be because you actually need it, not just for fun. One person may need a supplement because of their own dietary habits and health concerns, while the next person may not! 3. Who is selling me this? If someone is selling you a product, they can't possibly give you an unbiased opinion on whether you should be taking it. While you can definitely buy products to support your friends or influencers, make sure the product is actually the right one for you. Many people selling supplemented products may not have much or any health and nutrition education, and may not be the right person to be making recommendations. 4. How much is too much? Just because some of a vitamin, mineral, or other product is good, doesn't always mean more is better! Most vitamins and minerals have a Tolerable Upper Limit. This is the amount beyond which you could start to see side effects or health concerns as a result of taking in too much of the nutrient. Taking some supplements for extended periods of time can actually result in deficiencies of other nutrients! Some blended supplement products may also have very high amounts of certain nutrients, so remember to have a look at your labels. Check your supplements to make sure you're not taking in too much! 5. How do I know if it's working? If you are spending money on a product and using energy to remember to take it, it should be doing something good for you. So how do you know if it's working? For some cases, you may need to repeat bloodwork to see if a deficiency has been resolved or is being properly managed. For other supplements, you can assess for yourself based on whether any symptoms have improved. There are also some types of supplements that may just quietly do their job without you really noticing - and that's also ok! Make sure you know what to expect your supplement to be doing so you know if it's the right fit and working for you! Looking for more supplement advice? Let's chat! Email mairead@degreefitnessseaforth.com for more information about our Nutrition Programs, or click HERE to book your FREE Bite-Sized Nutrition Chat!
Written By: Mairead, Registered Dietitian We all know drinking enough water and staying hydrated is important - and even more so in the summer! But with so much information out there, sometimes it's hard to know what you need to focus on! Check out these answers to the most common hydration questions! How much should I be drinking? For most healthy adults, aiming for about 30ml per kilogram of body weight per day will meet your needs. You can also take your weight in pounds, and drink half that number of ounces of water daily. The math will work out pretty similar! In warmer weather or for those who are sweating a lot, you may need more water than this. What counts as water? Generally plain water is considered best to meet your hydration needs, although technically all fluids (except alcohol) do count. Aim to meet your fluid goals mainly with plain water, unsweetened soda water, unsweetened coffee and tea, and try to limit sugar-sweetened beverages, such as pop and energy drinks. Does caffeine dehydrate me? Some people are concerned that their coffee is causing them to lose twice as much fluid as they're putting in! While caffeine is a diuretic, meaning you will pee more often, it does not dehydrate you. Aim to make most of your fluid intake non-caffeinated, and you will stay hydrated! Can I drink too much water? Yes! Despite what you may see on social media, drinking gallons and gallons of water can actually be hazardous and causes mineral imbalances in your body, causing you to feel sick or even need medical attention. You do need to drink enough but you don't want to overdo it. You're likely properly hydrated if your pee is a pale yellow colour. If it's consistently clear, you might be drinking too much. Do I need electrolytes to stay hydrated? Electrolytes are everywhere right now! These minerals do help your body maintain it's fluid balance, and are lost in sweat. If you are working out or active for long periods of time in the heat or know you're a "salty sweater" from seeing salt stains on dried workout clothes, you may want to consider using electrolytes. However, these products don't take the place of drinking enough total fluid in the first place to help you stay hydrated. Help! I can't remember to drink water! It can be hard to drink enough when you're busy! Try bringing a water bottle with you wherever you go to encourage you to drink throughout the day. Use a straw to help you take bigger sips. Set a goal to finish your water or drink a certain amount by certain times in the day. You could even set reminders in your phone or use an app that will help you remember to drink! Looking for more personalized nutrition advice? Let's chat! Email mairead@degreefitnessseaforth.com for more info about our Nutrition Programs or click HERE to book your FREE Bite-Sized Nutrition Chat!
Written By: Mairead, Registered Dietitian We all know that vegetables and fruit are good for us and key part of a healthy diet. They are packed with fibre, vitamins, minerals, and antioxidants. They are low in calories, for those watching their portions but still wanting to stay full. A diet high in fruits and vegetables is associated with a lower risk of chronic diseases, including cardiovascular disease and diabetes. But actually getting those fruits and vegetables in can be hard work, especially for families! Fortunately, there's lots of ways to make produce more fun for everyone - from parents who know what they should be eating to kids who just don't want to. For kids, even if they don't love their produce, continuing to explore and be exposed to fruits and vegetables is still helping them learn about healthy eating! Check out these tips to help everyone eat more produce! 1. Explore new options! There are so many fruit and vegetable options out there! If you're feeling bored with your usual produce standbys, it's time to look for more options. Go explore the produce department of your favourite grocery store - the bigger the store, the more new options there may be. Kids especially can have fun checking out all the different new-to-them ideas. Pick one or two to bring home and try, and repeat the whole adventure as needed! Even for adults, this can add a much-needed dose of whimsy to your fruit and vegetable game. 2. Add produce to your snacks! Sometimes we just need more opportunities in a day to get that fruits and vegetables in. If you're not already, adding them to your snacks can give you just that! Easy options on the go include apples, bananas, and raw veggie sticks. It doesn't need to be complicated, and can be an easy options for kids and adults alike. For longer lasting energy, make sure to pair your produce with some kind of protein, such as cheese, nuts, or hummus. 3. Cook them in different ways! Maybe the rut you're stuck in is that you're preparing your produce the same way every time. If you always go for a basic salad or steamed veggies at dinner, try roasting a medley of whatever's in your crisper drawer. Maybe do a family experiment to see how many different vegetables you can find that make great oven fries! (Spoiler alert, it's way more than just potatoes!) For fruit, try making fruit salads, or adding them to more savory salads, baked goods, or your favourite breakfast cereal. Mixing it up might be just the way to get everyone more excited about fruits and veggies! 4. When in doubt, add a dip! Kids love dip. Adults love dip. This can be such an easy win! While dips sometimes have a bad reputation due to their higher fat content, the veggies or fruit you have with dip is still better for you than having no produce at all! In fact, the fat you find in many dips actually helps your body better absorb certain vitamins, including vitamins A, E, D, and K. While the obvious dip pairing is with raw veggies, roasted or other cooked veggies may also be fun to dip, and fruit pairs well with yogurt-based dips! Would your family try any of these ideas this summer? When the goal is to help everyone include more vegetables and fruit in their diets, sometimes you just need new ways to make them more fun! Looking for more personalized nutrition advice? Let's chat! Email mairead@degreefitnessseaforth.com for more info, or click HERE to book your FREE Bite-Sized Nutrition Chat!