Power Exercises for Runners
3 week Program
This is another great way to tone up your abs. I never looked better then when I trained for my half and then full marathon. So join me in this next 3 week program of getting yourself conditioned to run long distances. You'll have cut abdominals in no time when you run.
Week 1 Get Started
Day 5 Rest
YOU DID ATLEAST 12 MILES! CONGRATS
Week 2 Get POWER
Day 5 Rest
YOU DID ATLEAST 13 MILES! CONGRATS
Day 3 Rest or run
YOU FINISHED!! YOU DID THIS WEEK ATLEAST 14 MILES!!
YOU HAVE RUN A TOTAL OF ATLEAST 38 MILES!!
CONGRATS!
I ran cross country in high school and I am going to get try this 3-week program to get back into running. I am very excited! I will post my results as they come. I will begin either this week or the next. Thanks for posting!
ReplyDeleteI did a half marathon last year and a full this year. I love to run and am now just putting this up to give me some strength during my down time. I cant wait to see your posts.
DeleteI used to be a gym-rat and fell out of the habit over the last year. In the last few weeks I've been jogging again and doing my old gym workout, now I'm going to do this the next 3 weeks and see how it goes! I like the idea of alternating strength training between days, sometimes all I feel like is a job and other times I want to build muscle and workout a lot harder. thanks!
ReplyDeleteI use to be a cross country runner and a swimmer... I'm going to start this 3 week training program today, hoping to fall back in love with running... I just turned 39, and have a goal to get my body in the best shape it can be and hopefully run a 1/2 or full marathon by the time I turn 40... Thanks for the posting this for us that need a routine to follow... I am also planning on doing the 8 week challenge. I'm so excited for you to help me get back into shape and start seeing positive results...
ReplyDeleteI am happy to be here for you too. I am excited for you and know you totally are going to surprise yourself with what you are able to do. You are ageless and no one can hold you back.
DeleteSince you post 5 days for each week, do we take 3 days off? Or start over on day 6 with the next week?
ReplyDeleteJenna, I wrote it that way so you can take two or like you said continue the next week.
DeleteI started running Jan 1 2012 and have worked my way up to 4 miles a day. I run a mile then walk for 1 min then run another one and so on. Im trying to get to the point where I can run it all w/o stopping and then add on more miles. My issue: I have actually gained weight and Im not losing inches either. My legs are getting bigger. This is very frustrating for me. I eat a healthy diet and always watch my calories. Do you have any advice? Thank you so much!
ReplyDeleteYes running strengthens your legs which in turn makes legs gain muscle. Muscle will burn fat and in the end your legs are strong and tonned and not fat and flabby. if you have no weight to lose and feel your legs are getting bigger then you need the muscle and if you have weight to lose and your legs are getting big its just because you are lifting weight of yoir body and your legs have to lift and build more muscle. Then as you lose weight your legs will not be so big because the wont be lifting so much. Its probably a transition you are going through and will go away. sprinters will have big legs because of the power they give of for a moment. Long distance runners legs are slim because they dont have to have force strength. So dont worry. Give it more time and enjoy the strength your body is showing you.
DeleteI know trying to tone and/or loosing fat in the inner thigh is very hard to do but what are your recommendations in working that part of your leg? I have not found one thing that works.
ReplyDeleteLie down on your side and bend your top leg out in front of you.1.Keep your other leg out straight and slightly elevated off the ground.This is the start position.Raise it up as high as you can and hold for 1-2 seconds.Lower it back down to the start position.Repeat until you can't anymore and then switch legs. Do 3 sets. Running really helps though too.
ReplyDeleteLooking for a workout that strengthens the mid-back region. Any ideas? Also, looking for an additional running program. Something to improve my runs from about 2 miles to 5-6 miles. Thanks! Much appreciated!
ReplyDeleteDo you think running on a treadmill compared to running outside or on a track have the same results?
ReplyDeleteI feel they are a little different. Belt speed pulls up to keep the pace but street running you have to find the power to keep the pace. Then the impact outside is greater on pavement the treadmill which is fine until a long race and your legs arent used to the impact.
DeleteIf you arent getting ready for a race and are running to be healthy then the treadmill is great. If you are running for a race you want to train on the terrain.
I am wrapping up the Bikini Body Workout now and think I will do this next. Do you have any suggestions for integrating the two for maintenance moving forward?
ReplyDeleteAltetnating routines and never sticking with the same old thing.
DeleteI am posting something about it today for you. Hugs I know how frustrating it can be when something like this happens.
ReplyDeleteHi, Michelle,
ReplyDeleteI've been working out for a few months now. Mostly doing weight training with some cardio mixed in, but I've gained about 6 pounds. I know this is probably muscle since I'm still fitting my clothes, but I feel that I'm not slimming down the way I'd like to. Which of your workout plans do you suggest. I really want to tone up/slim down in 3-4 weeks. I eat pretty healthy too, snacking between meals. Your blog is great and I'm looking forward to starting your workouts! Thank you!
Do my bikini body 8 week program for as long as you can. I think you will see amazing results. Keep me posted.
ReplyDelete