Monday evening practice - July 19

Thanks to all who ran with us last night!  It was a great practice with a turnout of about 20 people! It was hot, muggy and 81 degrees.  We covered 48 minutes of trail, split into three or four groups.  Joe, Mary, Becky and myself split up between them. 

Tonight's topic was strength training.  Some things that we discussed were how often and how many.  Everyone is at different levels when it comes to strength training and it is important to note that it is important to do the training at the level that you are at.  If you are new to strength training, make sure that you are starting with lower reps and focus on form.  It is difficult for many people, including myself, to really focus on contracting those core strength muscles - transverse rectus and the erector spinae muscles of the spinal cord - while performing core activities.  At the Monday night session, we did 15 reps of each exercise to introduce the topic.  It is suggested to do 2 sets of 15 reps or 3 sets of 10 reps to build strength a few times a week.  I suggest doing strength after you are done with your workout session, whether it be running, biking or whatever you choose.

The exercises that we covered were:

-single stance lunges: step forward with one leg and bend at knee.  Come back up to standing. 15 times on each leg.

-tricep dips: using picnic benches

-Crunches (upper abs and obliques): 3 sets. One traditional with knees bent. One set with legs in the air, trying to touch toes, and one set doing a bicycle motion working on the side ab mucles.

-free squats: Stand with feet shoulder-width apart. Slowly lower your body as though you are 'sitting' in a chair until your thighs are parallel with the ground. Keeping the weight in your heels, push yourself up slowly until you're back where you started.
•Don't allow your knees to extend over your toes

-push ups (regular or on knees)

-step ups: Keeping your abs contracted and the torso upright-step ups on picnic table (can also use street curb as lower step)


Pictures to come soon!One goal is to continue strength training after each run and introduce a new exercise to add to your repitoire during the week.  Please feel free to contact us with any questions regarding any of the exercises that we did at practice or any other questions you have about strength in general.

Again, great running tonight!  See you all next Monday!

Coach Sara