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Posted by: | Posted on: August 17, 2013

Summer Running Challenges- Week 11

Finish LineHard to believe it, but we are at the final week of your beginner running challenges. Progress has been made, lung endurance has improved, running shoes have been broken in, and you are all on your way to being regular running event participants.

I hope that this journey has been a wonderful experience and that you are all excited to continue on. The two most important pieces of training advice I can give you are:

1. Be sure you compliment your running with good food and nutrition; before, during(runs lasting longer than 60 min, especially) and after. Proper fuel can make you or break you.

2. You need a strong conditioned body that can support your running so don’t neglect your muscle conditioning, mobility and flexibility exercises. I’ve included links to just a few of the many exercises a runner should be including in their workout week.

I’d also suggest foam rolling as a part of your workout routines as well. When you add distance and time to your runs the legs, hips and back can get a little stiff and sore. The foam roller is an excellent tool to help release the tension knots and tired tissue.

I will be offering workshops and running classes this fall if you’re interested in learning more about the foam roller. In the meantime, keep on keeping on.

Here is your final week of running challenges. Enjoy!

Read More …

Posted by: | Posted on: August 11, 2013

Summer Running Challenges- Week 10

Color Run-Ann Arbor, MI

We are in the final TWO weeks of our Summer Running Challenges. I know that you are feeling stronger and have more muscle endurance if you’ve been progressing along with the past several months of training.

The final two weeks are all about distance and running most of your courses. If your body still needs to take walk breaks, listen to it and definitely do it. Stay positive, run happy and don’t forget to wear your sunblock and bring your water with you 🙂

Here are week 10 beginner summer running challenges: Read More …

Posted by: | Posted on: August 4, 2013

Summer Running Challenges- Week 9

A map showing the Turks and Caicos Islands' ma...

Week #9 summer running challenges are being sent to you via a beach in the Turks & Caicos Islands. Having a blast training and educating the staff to become fellow personal trainers and fitness pros 🙂

I’ll keep this short and sweet so I can get back to running on the beach 🙂 Here are week 9 beginner summer running challenges: Read More …

Posted by: | Posted on: July 28, 2013

Summer Running Challenges- Week 8

I can’t believe it, but we are in the last 4 weeks of our summer running challenges. Week 8 brings more running distance vs. timed intervals and hopefully some continual progress in your beginner running career.

Mile

By now, running 1 mile without walking should be something you can accomplish. Especially, if you’ve been participating in FIT Launch’s past 3 months of running challenges.

As you enter week 8, consider all your hard work, dedication and the progress you’ve made as a beginner runner. You ARE ready to run most of a 5K event. Get yourself registered for a local event and continue your running workouts 🙂

*Keep in mind if you are registered for a race to not run the day before or after your event. Keep those legs fresh, and let them recover after.

Here are week 8 challenges: Read More …

Posted by: | Posted on: July 21, 2013

Summer Running Challenges- Week 7

finishlineYDDWeek 7 is here with new challenges to add into your running workouts. I hope some of you found a few 5K races that are local and are excited to get registered. Whether you run the entire distance or incorporate walk breaks during the race I know you will feel the difference in your runs from all your hard work and dedication to the challenges.

This week is the beginning of focusing more on distance vs. timed intervals. Your bodies should be more than ready for this if you’ve been following along for the past 3 months with our beginner running challenges.

*Please remember if you are registered for a race to not run the day before or after your event. Keep those legs fresh, and let them recover after.

Here are the week 7 challenges:

OPTION #1:

NOTE: these workouts are progressions from our past 13 weeks of training Read More …

Posted by: | Posted on: July 14, 2013

Summer Running Challenges- Week 6

5kgirlsWe are over the halfway mark of our summer running challenges and this week is the last week of  run/walk intervals.  If you’ve been progressing along from week to week you will definitely be ready for the next challenges 🙂 Think distance vs time.

I mentioned last week to start looking for some local 5K distance runs that you can get registered for by the end of August. This will be a great opportunity to see how much you’ve improved from all your running workouts. You can incorporate 1 minute walk breaks after the water/aid stations on the course, or whenever you need to. Just be sure not to run the day before or after a race.

Here are this weeks running challenges: Read More …

Posted by: | Posted on: July 7, 2013

Summer Running Challenges- Week 5 Drills

running on beachWe are at week 5 with our Summer Running Drills and I’m sure some of you are noticing that you can easily run a 1/2 mile or more if you’ve been progressing along with the drills.  Each week is designed to add a little more time on the legs and/or distance for your challenges.

Also, I have to mention this every time I post the new weeks of challenges:

“These activities are geared toward the beginner runner who wants to train for their first 5K or just be able to run more continuously without taking as many walk breaks. In either case, the body should be accustomed to spending 30 minutes of cardiovascular type exercise on the joints at least 3 days per week.

Have fun running this week, even if you are on vacation. Running shoes fit in suitcases 🙂 Read More …

Posted by: | Posted on: June 30, 2013

Summer Running Challenges- Week 4 Drills

The Last Summer Run

We are having some beautiful, warm and sunny weather for all of you to be running in. Remember to take advantage of the cooler morning and later evening hours to do your workouts. Drink plenty of water, and allow your body more walking breaks, or a slower tempo to accommodate the heat index.

I do hope your week to week progressions have been treating you well. We are in week 4 of our 11 week summer running challenges and it is time to add a little more work to those legs this week.

Just a reminder:

“These activities are geared toward the beginner runner who wants to train for their first 5K or just be able to run more continuously without taking as many walk breaks. In either case, the body should be accustomed to spending 30 minutes of cardiovascular type exercise on the joints at least 3 days per week.

Here are the activities to add into your workout week. Enjoy!! Read More …

Posted by: | Posted on: June 23, 2013

Summer Running Challenges- Week 3 Drills

finish line

The weather hasn’t always been cooperating for your outdoor running, but I do hope you’ve been able to get a few training sessions in each week. Here are the drills for week 3 of the Summer Running Challenges.

Just a reminder:

“These activities are geared toward the beginner runner who wants to train for their first 5K or just be able to run more continuously without taking as many walk breaks. In either case, the body should be accustomed to spending 30 minutes of cardiovascular type exercise on the joints at least 3 days per week.

Here are the activities to add into your workout week. Enjoy!! Read More …

Posted by: | Posted on: June 16, 2013

Summer Running Challenges- Week 2 Drills

Running Shoes

Running Shoes (Photo credit: jdn)

Happy Father’s Day weekend. I might add, the weather is perfect for running 🙂 I hope last week’s drills were accomplished and you are fresh and ready for this weeks drills.

Just a reminder:

“These activities are geared toward the beginner runner who wants to train for their first 5K or just be able to run more continuously without taking as many walk breaks. In either case, the body should be accustomed to spending 30 minutes of cardiovascular type exercise on the joints at least 3 days per week.

Here are the activities to add into your workout week. Enjoy!! Read More …