Days 19 & 20: Runner Problems

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Ready to go LONG?!?!?

As runners, we always have to “work around” getting our long runs in. Well…maybe it’s really that we work the rest of our weekend around our long run. 😉

In order to get it done, feel good, and make sure our family and friends aren’t mad at us, we have to PLAN! What’s your plan? Plan ahead to be successful!

Remember to make time for arms on Sunday too. 🙂

Day 19 exercises: Long Run + 7 Key Stretches for Runners + Side Plank (:30 each side)

Day 20 exercises: Arms – 3 sets of 15 (Stepping it up to 15 reps per set!) 

****Click here for how to videos****

  • Bicep Curls
  • Shoulder Press
  • Tricep Dips Hammer Curls
  • Straight Arm Plank (:60)

Bonus: PUSH UPS!!  – Sunday’s bonus arm work – 3 sets of 15 push ups

Take time to stretch Crew. It’s important for recovery!

If you’re going long on Saturday, try to get out on Sunday for a few SLOW miles. Keep it short and easy (30 minutes or less). We call this “active recovery” and it will help your body recover better than laying around and stiffening up.

If you can’t get out for a run both days, find other ways to be active. Play outside with your kids, go for a walk with your spouse, go for a bike ride. Just don’t sit around idle…I promise you will feel better on Monday if you are active the day after your long run.

No matter how far your long run is…just GO RUN! 🙂

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