Days 2 & 3: Weekend Options

The Long RunDo you look forward to your long run? Is it a time of reflection done solo or do you run with friends to make it fun and pass quickly? No matter how you like to get it done…earn your pain, cause the long run is a reward in itself.

We are all at different fitness levels so “long run” means different things to each of us…maybe it’s 3-4 miles….maybe it’s 10-15+ for those with a marathon or ultra coming up. The time on your feet…not the distance that’s covered is what is most important.

The pace for these long runs should be relaxed, allowing you to easily carry on a conversation with your running buddies. If you run solo….you should be able to sing the Brady Bunch song out loud (come on you know you know it) without breathing hard. Make it fun…take walk breaks when you need them…and understand that your body will be making the correct physiological adaptations for the very long distances.

For our newbies, the weekend means you have options! If you go long on Saturday, rock out your ab work on Sunday….if a Sunday long run works better for your schedule, switch it up and make Saturday your ab day then go long on Sunday. Either way, post run….please remember our 7 Key Stretches for Runners and throw in a few planks before you call it a day.

Day 2 exercises: Long Run + 7 Key Stretches for Runners + Planks (:30 2X)

Day 3 exercises: Abs

  • 50 Jumping Jacks
  • Stability Ball Crunch – 2 sets of 10
  • Lying Leg Raise – 2 sets of 10
  • Dumbbell Side Bend – 2 sets of 10
  • Plank – :30 (2X)
  • 25 Crunches
  • Ab Stretches – :30 each (scroll down for a reminder)

Not sure how to do these exercises? Check out our how to videos and scroll down to the ab section. If you don’t have a stability ball…how about some in and outs? Remember those? If not here’s how to do them…

Ab Bonus: For a little extra ab work try this Abdominal Hold. Use a stable chair or bench then push yourself up and hold for 5-10 seconds then rest. Repeat this action for 1 minute. Start slow and if you need support, keep one foot on the ground and work your way up to being able to pull up both feet towards your chest. Here’s how to do it.

Last but not least…remember to be mindful of what you’re eating…NO JUNK FOOD! After your long run, reach for some protein then keep it healthy for the rest of the day. Going long does not mean it’s ok to gorge afterwards…I know it’s easy to do…and you feel like you’ve earned it…but think about those toned sexy abs you want for summer and walk away from the junk!

Questions? Concerns? Reach out to me! Let’s chat about how to make the long run work for you.

Have a fabulous, fun filled weekend but make it count towards your fitness goals! 🙂

Ab Stretches:

 

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