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 For many of us, fall brings a return to routine and a change in schedule. Maybe you have kids heading back to school, or maybe you have a more consistent work schedule after a summer of fun plans. Or maybe that old back-to-school energy just has you wanting to set some goals. Whatever it is, fall is the perfect time to get back on track with your fitness and nutrition goals! Check out these 5 ways you can work on getting back on track this fall! 1. Make sure you're drinking your water! Drinking enough water is a small step in the right direction. If you've had a busy summer, maybe hydration hasn't been top of mind! For most normal healthy people, aiming for 2-3L of water a day is a reasonable goal. If you're well below that, try aiming for just one extra glass a day and increasing slowly from there. Bonus: one small healthy change often leads to others. Drinking your water could get the ball rolling! 2. Do some meal planning! Meal planning doesn't have to be rigid or complicated. If you're constantly standing in front of the fridge at 6pm wondering what to eat, meal planning can fix that. If you're constantly stuck throwing out random ingredients you didn't know how to finish, meal plannign can fix that. If you bring home groceries but then don't know what to do with it, meal planning can fix that. If you're eating more take out than you'd like because you didn't have a plan, meal planning can fix that. Even thinking a day or two ahead can help you cut the stress at meal time! 3. Get realistic about what you can manage! Before you start overhauling everything, take a second to look at what this season really looks like for you, and what kind of health and fitness goals could be achievable. Maybe a return to routine means you can workout every day of the week now - fantastic! Maybe a change in routine means you need to explore different times to get to the gym and other ways of moving your body - also fantastic! Maybe you're home more this fall and will be cooking more - amazing! Maybe you're going to be busier and need to expore quick and healthy meal ideas - also amazing! Figuring out how to match your goals to your real life right now is key to actually making changes that stick. 4. Shop your kitchen! If your summer was busy, it's time to take stock of what's in your kitchen. Check your fridge, freezer, and pantry cupboards. Is there anything that should be used up that you can plan meals around in the next couple weeks? Are there staple items you count on for easy meals that you need to restock? Could you cut your grocery spending down for a week or two by trying to use what you have so nothing goes to waste? If you have the time for it, this is the perfect time to take stock of what you have and make the most of it! 5. Book a check-in or ask for help! Sometimes we just don't know where to start or what to do. Sometimes we're so busy living our lives that it's hard to see possible solutions to our health and fitness struggles. That's when it's time to ask for help. This might mean asking a friend for meal planning ideas or to set a regular time to go for a walk. It also might mean booking a No Sweat Intro at Degree to learn more about programs, checking in with your coach if you're feeling like something needs to change, or meeting with a Registered Dietitian to set some nutrition goals that will work for you in this season. There's nothing wrong with needing a bit of help! Looking for more personalized nutrition 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: Coach Sienna Showing up for yourself is so important but its often overlooked and dismissed. Showing up for yourself isn't some cheesey, made up statement. There is meaning behind it and science! Showing up for yourself is an empowering practice that can transform the way you live, love and lead! BUT what does showing up for yourself actually mean? And why does it matter so much? S howing up for yourself is... Not Selfish You matter and you are important! Treat yourself as if you were a loved one. It means honoring your own needs, values and well being to achieve overall wellness. This means being consistent in the way you treat yourself, not just when it's convenient to you! It is…. Keeping your word to yourself and keeping those promises Choosing rest to prevent burnout It means giving yourself grace and speaking kindly to yourself (Its your first time living!) Prioritizing growth even if its uncomfortable Creating boundaries and sticking with them Say No when something doesn't align with you or your beliefs I t's about treating you like you are worth caring for not only when you have “deserved it” but because you are worth that care, always! Why does all of this matter? It strengthens your relationship with yourself Prevents you for burning or crashing out Builds self confidence as well as trust in yourself Helps you stay balanced emotionally and physically The more time you spend getting to know yourself you learn and discover hobbies! You learn that YOU CAN DO IT and that YOU CAN DO HARD THINGS! You become more present for others! You are no longer pouring from an empty cup! What does this look like in real life? Drinking enough water even though you would rather skip it Going on a walk or doing meditation to have time for yourself to avoid crash out Keeping promises you said you would Letting go of perfection and simply doing the best that you can with what you've got S tart showing up for yourself today! Let yourself know that you've got you :) --- To inquire about services, programs or to get started email info@degreefitnessseaforth.com or call/text 519-441-7492!
Written By: Coach Kelly I’ve been exercising since high school... I don’t want to age myself tooooo much ;) but that was quite sometime ago. I meet with people all the time who are looking to get started. They are looking to lose weight, tone up, feel better, happier, increase bone density, do something for them, for various reasons. I’m going to give you two of the most important things that you need to do to make your fitness stick, through al season nd all set backs. Write these down, memorize them, and repeat them over and over. You’ll always succeed. Forget about motivation Seriously, forget it. Motivation comes after you get started. It comes when you start to see results; it comes when your pants fit different; it comes when you’re not out of breath going up stairs; it comes when you are running down the soccer field with your kids; it comes when you are happier; it comes when you feel less anxious, less depressed; it comes after you get started. Remember your why Why are you wanting to get started? Why do you want to spend money and time at a gym? Are you willing to do this for months, if not years? When your schedule gets busy, or your kids get sick, why will you keep coming to classes or appointments? You just need to get started, and you need to clearly understand why you are starting in the first place. After that, you must stick with it. Even when y you’re tired, when you’re frustrated, when you want to give up. Everyone wants the quick fix. We will spend hundreds, if not thousands of dollars on supplements that promise to help us lose weight, feel better, but honestly, nothing will compare to the eating some vegetables and getting in a structured workout with a Coach or at a gym 2 - 3 times per week. I know it’s hard. I know it’s hard. Like, I really, really know it’s hard. But, as you’re reading this, look way down the road, like 1 year, then 3, then 5 years. How do you want to feel? As hard as it is to get started, it will be even harder if you don’t do anything. You deserve to invest in yourself. You deserve to feel good. You have got this and we believe in you - Let’s go! ----- To inquire about services, programs or to get started email info@degreefitnessseaforth.com or call/text 519-441-7492!