We all know that we should add some resistance to our training but what we should do at the gym isn't always obvious! Here's a simple 5 Machine workout for Runners to get cozier in the gym setting.
GYM Guide Routine for novice lifters: Motion is slow (count 1, 2 pause 3, 4). *Weight feels doable until last 3 repetitions (then it is challenging but not painful). First set weight should not feel straining at all. 1. Leg Press - Body is positioned like you’re at the bottom of a squat (back & head touching back rest and it is angled/aligned with tibia bone/shin bone, toes slightly angled out). Legs are at 90 degree angle, knees don’t move in/out with motion. Press through heals to feel in glutes and hamstrings significantly more than quads. 15 repetitions x body weight (start with .5 body weight, if really easy after 15, switch to ¾ body weight. If still too easy, go to body weight. Progress by 10 lbs after that. 2. Row Machine- Choose any row (arms pulling weight using back muscles). 15 repetitions x weight* 3. ABduction Machine 20 x 20-40lbs* Press outer thighs 4. ADduction Machine 20 x 20-40lbs* Squeeze inner thighs 5. ChestPress - Positioned like pushup 15 x weight* Complete 2-3 sets twice a week.
Ever wonder who runs with ACT Running? This week, we're featuring one of our athletes, Katie! Katie is consistent, getting stronger everyday and a blast to hang out with. She's a fantastic mentor and really embodies the ACT Running spirit!
If you'd like to become a runner or improve your skills, Register HERE
You know all the classic ways to stay cool while running in the heat of Texas: start before the scorching sun wakes up, bring ice water in a hand-held bottle, or take it inside on the treadmill. But what if that’s not enough to make your runs tolerable?
If you allow yourself to only run when the weather is perfect, you’re missing out on a whole lot of opportunities!
So this summer, try these tricks to make a “too hot” day into an accomplished workout.
Pick your route based on water stops. The Hike & Bike trail has showers placed every 1/2 mile to mile. Bring you body temperature down by soaking your head along the way.
Cool down before you go out. Wearing an ice vest, ingesting cold liquids and spending time in a cold environment before running in hot & humid conditions can affect an athlete’s thermoregulation for the better.
Fold ice into a headband or bandana and wear on your head. This little trick kept me cool for a good 30 minutes on my 96 degree trail run this summer. Even as it melts, the cold water feels great!
Go Deep- Deep water Pool running is a great alternative to pounding it out on the pavement. Not only a great rehabilitation technique, pool running offers all the cardio benefit without any of the impact. And if you run in Barton Springs Pool, you won’t overheat even on a 100 degree day!
Get on the right Trail: Trail running offers routes that are not only enveloped by shade but allow you to zigzag across low water crossings. With a variety of different levels of terrain, the Austin greenbelts can run from easy (Town Lake Hike and Bike) to technical (Riverplace Nature Trail or Barton Creek Greenbelt) but all of them are 10-20 degrees cooler than road running. You can even take a dip in the creek mid or post run!
Keeping up your running routine throughout the dog days of summer is possible with a few adjustments. And come fall, when the air grows cooler and crisper, you’ll be ready to crush the road!
Austinites - Join our running team for some noncompetitive and wise training. We meet Monday - Saturday at 6am. "Become A Runner" with our 0 to 5K program, improve your 5K-10K with our "Intermediate 5K" or tackle a double digit run with the 1/2 marathon program. Learn more on our Programs Page. Register Here.
Tales of KinderGarten, the 6Am Club and other adventures
I just dropped my baby off at Kindergarten. He walked up to his new classroom, empty backpack big enough for him to fit inside, he gave me a hug and he marched in. There were no tears, no secret handshakes that we used to have to do in preschool before he'd let me go. Just a nod, a "love you" and he was off on his new journey.
It's not like this is happened overnight. We've been working toward this for years. Millions of incremental moments that added up to this: his grandmother holding him while I go to the grocery without him, cuddling up with books before bed, playing legos at a neighbor's house, pulling tickets out of his own pocket to pay for the preschool carnival game.
I recognize the fact that Kindergarten is just one season...before it changes again. As they say, the days are long but the years are short.
And I love the building, cyclical nature of it all. The ebb of the old and the swell of something new. The rest and rise.
Which brings me to running: our season begins soon. August 31st, in fact. It, too, is cyclical. Perhaps you had a chance to rest this summer (as I did) or you got to focus on something new. Maybe you enjoyed running in solitude or enjoyed the freedom of noncommittal running (shouldn't that make you a polydrom?).
Regardless, I invite you back to build your miles into something bigger. You may not feel like you're ready to wake up early or run a 5K, 10K or a half marathon, but we'll get you there. We'll take each day, work on a skill, build in incremental moments that will add up to a wonderful season of running, friendships and more. I can't wait to see what we'll accomplish together!
Distance Run Club- Train Saturday 7am - 8:30am (some earlier) PLUS any Monday - Friday 6:00am - 7:00am runs
Good for anything over 5K distance, including training for the Thanksgiving 5 miler, Run for the Water 10 miler, a December/Jan/Feb 1/2 Marathon. $75 for two months
Brand New to ACT Running? Pick from:
Become a Runner - Early Fall: August 31 - Oct 23, 2015
Mondays, Wednesdays, Fridays 6:00am - 7:00am If you are able to walk for 30 minutes, this group will help you Become a Runner, in ability and in spirit. By gradually increasing your distance and building walk breaks into the program, you'll discover that not only is a 5k (3.1 mile) distance within your reach, it is enjoyable, gratifying and quite possibly addictive. This group is about completing not competing - there will not be a specific time-goal. By the time you graduate, you will be able to call yourself a Runner. $90 for two months Meets at Ramsey Park.
Intermediate 5K, 10K - Early Fall: Sept 1 - Oct 24, 2015
Tuesdays, Thursdays 6:00am - 7:00am AND Saturdays 7:00am - 8:30am You are fairly comfortable with 3 miles but would like to improve your speed and stamina. Compare and improve your times against yourself, with the help of a team. Work on eliminating walk breaks, increasing your distance and quality runs. Meets at Ramsey Park. $90 for two months
Winter Half Marathon Training
Ever wanted to log a double digit run?!? This program uses interval running (3 minutes run: 1 minute walk) to build up to your choice distance. You'll be a part of a supportive & social team that will help you reach your goal. Runs will be approximately 10-13 minute miles**. Participants will receive weekly training tips via e-mail, including suggested supplement training, and are welcome to participate in weekday shorter morning runs. Participants should have at least 2 months base of 5-10 miles per week and should be comfortable run/walking for 3 miles. The first run will begin with a 3-4 mile run. $175 Registration for September 1, 2015 - December 12 (race not included) for new participants. Meets Saturdays starting PLUS Optional Tuesdays, Thursdays 6:00am Meets at Ramsey Park.TRAINING FOR: -Run for the Water 10 Miler -Late November, December, January, February ½ Marathons **Please contact me if you have questions about the training/race pace - there is flexibility.