Core Strength for the Runner

I am a runner who has spent the last year or so challenging my skills in the marathon and began dabbling in triathlons. This year my goals include a PR for the marathon and completing my first Olympic Triathlon. 

We all know that running is a great workout. It builds endurance, stamina, and also builds lean muscle. However, runners whose only workout is the run itself are neglecting exercises that will help improve running performance and reduce risk of injury. With marathon #2 in the works....staying injury free is of particular importance!

One of the most important areas of the body for any runner to work is the core. The core includes the abdominal muscles, the oblique muscles, and the back. The core stabilizes the body while running and a strong core will help improve posture and running form. The core is the power center for running and a stable core will increase the efficiency of each stride, while helping reduce muscle imbalances that increase risk of injury. 

Some of my favorite core strengthening exercises include Pilates...

This is my friend Jess from blondeponytail kicking some butt during a Reformer One Pilates Session

And Yoga...

Both Yoga and Pilates build strength while increasing flexibility. Yoga and Pilates incorporate the whole body and require concentration....which will translate to more focus while out on the trail or the track.

What are your training goals for 2012?

"Believe that you can run farther or faster. Believe that you're old enough, strong enough, and so on to accomplish everything you want to do. Don't let worn out beliefs stop you for moving beyond yourself" John Binghman

Surviving the Treadmill

Let's be honest.....the treadmill isn't exactly the most exciting piece of equipment in the gym. But when winter time hits....we are forced to make peace. Here are a couple of work outs to help keep things fresh through the long, cold winter!

Minutes	MPH	Incline
0:00-3:00	3.0	1
3:00-3:30	3.5	2
3:30-4:00	3.5	4
4:00-4:30	3.5	6
4:30-5:00	3.5	7
5:00-6:00	5.0	1
6:00-7:00	4.0	1
7:00-7:30	4.5	2
7:30-8:00	4.5	4
8:00-8:30	4.5	6
8:30-9:00	4.5	7
9:00-10:00	3.5	1
10:00-11:00	6.0	1
11:00-12:00	3.5	1
12:00-12:30	5.0	2
12:30-13:00	5.0	4
13:00-13:30	5.0	6
13:30-14:00	5.0	7
14:00-16:00	3.5	1
16:00-17:00	6.0	1
17:00-20:00	3.0	1

Originally published in Fitness magazine, December 2005.

Or you can try this work out to hit those glutes!

Minutes	Speed (mph)	Incline (%)	RPE*
0:00-5:00	4	3-3.5	5
5:00-7:00	4	8-10	7
7:00-8:00	4	4-6	6
8:00-10:00	4	10	8
10:00-11:00	4	5-7	7
11:00-13:00	4	12	9
13:00-14:00	4	10	8
14:00-15:00	4	12	9
15:00-20:00	4	2-4	5

Or if you are more into interval training during the winter months...here are a few options:

Treadmill Workout #1 - Long Duration Interval Training

Work = 4 minutes @ 85%
Recovery = 2 minutes @ 65%

Repeat 4 times for a total of 24 minutes.

Treadmill Workout #2 - High Intensity Interval Training

Work = 1 minute @ 95%
Recovery = 1 minute @ 65%

Repeat 10 times for a total of 20 minutes

Treadmill Workout #3 - Super High Intensity Interval Training

Work = 30 seconds @ 100%
Recovery = 1 minute @ 65%

Repeat 10 times for a total of 15 minutes.

Try one...try them all....let me know what you think!

Salsa with Pomegranate????

You may have noticed Pomegranates popping up around your local grocery store. In our neck of the world, the pomegranate is in season typically September through February.....but what do you do with them???

Use a sharp knife to cut through the peel of the pomegranate from stem to end. You can score the pomegranate just once or several times into sections. Cut off the top of the pomegranate, being sure to cut off enough of the top to reveal the bright red seeds underneath. Break the pomegranate sections into slightly smaller pieces for easier handling. Let them soak in a bowl of water for several minutes. Peel off any bits of membrane covering the clusters of pomegranate seeds. Working over a bowl, turn each pomegranate section "out." Take the edges of the section and pull them back to push the seeds out. Gently rub or "pop" each seed off the pith or inside peel of the pomegranate. Ripe pomegranate seeds will come off the pith relatively easily, although you may need to remove a bit of pith at the seeds' ends where they were attached to the pith. 

Ok.....now you have pomegranate seeds....so now what???

Zucchini, Avocado, Pomegranate Salsa

2 zucchini, peeled and diced

1 tablespoon extra virgin olive oil

1 teaspoon finely chopped fresh oregano

3/4 teaspoon course salt

freshly ground pepper

1/4 cup finely chopped red onion

1 avocado, halved, pitted, peeled and diced

1/2 cup pomegranate seeds

1 tablespoon crumbled feta cheese

1 tablespoon fresh lime juice

Whole Wheat Pita Chips

Olive oil cooking spray

Preheat over 425. toss zucchini with oil, oregano, 1/4 teaspoon salt, 1/8 tsp pepper in bowl. spread zucchinin in single layer on a rimmed baking sheet. Roast, tossing once, until zucchini is tender and golden brown (about 25 min). Let cool completely.

Transfer zucchini to medium bowl. Add onion, avocado, pomegranate seeds, feta, line juice, 1/4 tsp salt and 1/8 tsp pepper, gently toss. Refrigerate 30 min up to 2 hours.

After refrigeration, gently toss and serve with Pita Chips!

Comments....ideas.... recipes to share????      Please leave a comment!

Winter Fruits and Veggies

Here in Nebraska, we just got our first snow storm of the year. We got about 5-6 inches dumped right on top of us....but at least it's the good snowball making kind of snow...heavy and wet. My son has already enjoyed making a snow man. 

When snow hits....it's hard to not hibernate and enjoy those heavy comfort foods that we all love this time of year. Cream-based soups, cookies, and hot cocoa. But there are plenty of fruits and veggies that are actually IN SEASON during winter months! Here are just a few...

The Kiwi Fruit

How to Select

Choose slightly firm kiwifruits with a rough, fuzzy skin.

 

How to Store

Store un-ripened kiwifruits in plastic bags under refrigeration for up to 6 weeks.

 

Nutrition Benefits

Low fat; saturated fat free; sodium free; cholesterol free; good source of fiber; high in vitamin C; good source of potassium; good source of vitamin E.

The Pummelo

How To Select

Choose pummelos that are firm, thin-skinned and feel heavy for their size.

 

How to Store

Store pummelos in your refrigerator for up to one week.

 

Nutrition Benefits

Fat free, cholesterol free, sodium free, good source of folate, excellent source of vitamin C.

And one of my FAVORITES......Sweet Potatoes!

How to Select

Choose firm, small- to medium-sized potatoes
with smooth skin.
Avoid cracks, soft spots and blemishes.

 

How to Store

Store sweet potatoes in a cool, dark place for use within 3-5 weeks.

 

Nutrition Benefits

Fat free; saturated fat free; low sodium; cholesterol free; good source of dietary fiber; high in vitamin A;
high in vitamin C; good source of potassium.

The natural antioxidants in fruits and vegetables will help keep your body working at its best, so consuming a diet that meets your daily recommended amount of fruits and vegetables is one of the best ways to give your body a strong defense against disease.

So...let's mind your mother and eat your fruit and veggies.....your body will thank you!