Improve Your Stride with Strength Training!
August 21, 2024
Written By: Coach Amanda
Strength training is recommended for all runners, whether you are just starting or training for a half marathon. Strength training can help prevent injuries by strengthening connective tissues and muscles needed while running. It can improve coordination skills needed to be able to balance while running and run faster.
When getting into running it is tempting to focus just on the running but I recommend getting into some good strength training habits from the start!
There are many runners who do not do strength training until after their first injury… like myself! We are much more likely to avoid that injury if we incorporate some strength training from the start. Strength training does not have to look scary or intimidating… These workouts could be bodyweight exercises while watching tv or with your friends at Degree.
There are a few exercises that I have used post injury:
Cyclist squat
Benefits
- This is a deep squatting motion that engages your quads and your hip flexors
- These muscles will help strengthen your stride and make you a more powerful runner
- Helps with joint stability, balance and reduces injury
- Good for ankle mobility
How To
- Start by grabbing two plates that you are able to elevate your heels on to
- Grab two Dumbbells or Kettlebell at a moderate weight
- Elevate your heels so you are able to get into a deeper range of motion
- While holding your weights in a suitcase carry begin
- Allow your knee to drive forward while you are staying upright
- Come up to standing position and repeat
- Focus on depth and range of motion
Goblet Hold Single Leg Squat
Benefits
- Helps with unilateral strength and unilateral stability
- Helps with balance which can benefit runners when they become tired and unstable
- Exercise will target quads, hamstrings and glutes
- All the load is going to be on your working leg
How To
- Start by grabbing one to two plates that are about 6-12 inches off the ground
- Hold dumbbell or kettlebell in the goblet position, which will help with core activation
- You will begin with one foot on the plates with the other foot dangling off the edge
- Sit back a little bit so you are able to drop your heel down to the ground but try not to set it down
- Come back up to standing position and repeat
- Do this movement on each side
Half-Kneeling Adductor Slide
Benefits
- Great workout for hip mobility and range of motion
- Improves flexibility in your groin and adductors
- Helps engage core and hip muscles
How To
- Using a Kettlebell or a Dumbbell
- Come down to your half kneeling position (one knee and one foot on the ground)
- Working leg should be out to the side and at a 90 degree angle
- Make your your hips are square and your are not rotated towards your working leg out to the side but instead with the knee that is down
- Slide your knee out over your toe
- The weight can be up in goblet position or down between your legs
- Make sure you are moving slow and in control for this movement
Single-Leg Leg Lifts
Benefits
- Will target core and hip flexors
- Movement builds hip flexor strength and pelvic stability
How To
- Start by sitting on the ground with both legs out in front of you
- A Kettlebell or Dumbbell will be set on the floor in front of you by your feet
- Start with both feet on one side of the KB or DB
- If mobility is accessible, try to sit up straight with both legs straight
- Lift each leg individually over the KB or DB and then back to the starting side
- Complete about 20 reps on one side then switch legs
Deficit Reverse Lunges
Benefits
- Benefits your range of motion
- Improves flexibility and mobility
- Gives more mobility and strength in a runner's stride
- Builds glutes, quads and hamstrings
- Movement helps build strength in legs which will provide power during run
How To
- Have a plate on the ground
- Step both feet onto the plate
- Have one leg step back and off the plate into a reverse lunge
- Step back up on the plate and engage quads
Join our upcoming Running Club this September!
Whether you are new to running or you're a seasoned runner looking to strengthen your stride, this program is perfect for all in between.
This five week program is all about busting running myths, forming a better warm up/cool down routine, strengthening necessary muscles and of course running.
No previous running experience is necessary; just bring yourself, some enthusiasm, and your running shoes!
Details:
Wednesday September 4, 11, 18, 25 and October 2
6:30PM-7:30PM
$150+tx/members
$165+tx/non-members
To register email amanda@degressfitnessseaforth.com, call/text 519-441-7492 or send us a message to save your spot!
Written By: Coach Sienna The media portrays fitness as looking a certain way and creating this picture of a “perfect person” who eats clean and works out everyday and does everything right and never messes up. When you're always being shown this version of fitness it’s easy to start to think, is this what being fit is? ..... And suddenly you find yourself comparing yourself to unrealistic standards. Fitness is much more than the shape of our body! It's about what your body can do for you and how it can support your daily life and how movement makes you feel strong, accomplished, proud, empowered! Here is how we can overcome the negative impact that some Media has on us, and fitness in general: Redefine Fitness Fitness is more than your body, it's strength, endurance, mobility, energy and how you feel. It's not supposed to be perfect or linear, your body will change and life will happen. What matters most is showing up for yourself and moving your body. Even a little bit can go a long way! Positive Self Talk You don't have to be perfect to love yourself. Be kind to your mind and speak to yourself with kindness. Remind yourself of what your body can do for you, remember you are WORTHY! :) Focusing On The Little Wins We often have such a heavy focus on how we look but what if it was never about how we looked but more about how we felt. Do you notice after you get in a workout or a session you always tend to have a lift in your mood and a shift in perspective. Movement has the power to make us feel strong and happy and more like ourselves! Do Movements You Enjoy Fitness should be fun and functional. You are more likely to stick to it if you enjoy it! Find movements that excite you. Like lifting, walking, running, dancing, gymnastics etc. When you focus on what your body can do and not what it looks like, you can start to see how strong and capable you really are! Set Goals Related To Movement-Mood-Function Movement - touching your toes or doing your first push-up Mood - Having more energy during the day and feeling less anxious Function - Carrying groceries, running around with your kids, etc. Remember - you are already enough! You don't need to look a certain way to be fit. You just need to move your body in a way you enjoy, take care of yourself and celebrate what your body does for you everyday! If you've been feeling stuck, or wanting to start working out with a Coach, or in an environment that is inclusive, inviting, safe, honours all body shapes and sizes, we can help! CLICK HERE to book a free meeting with one of our Coaches to learn how you can get started at Degree or, email info@degreefitnessseaforth.com .
Written By: Coach Sienna We know Cardio is good for your heart health but it is also good for our respiratory systems which help bring oxygen to fuel our muscles to do what they gotta do! By doing cardio we strengthen all of these components which help us live a happier healthy lifestyle! Your body is built to move and releases happy chemicals called endorphins from having an increased heart rate which can improve your mood. This can happen in just 10 minutes! We all know Cardio is an important part of our health but most of us just don’t have a lot of time due to kids, work, life etc. Just remember any movement is a good movement! No matter how long or short it may be. The little things add up (: Use this 10 minute at home cardio workout (no equipment needed!) to get your heart rate up and feeling your best even on the busiest days. 2 Rounds of 1 minute of Jumping Jacks 1 minute of High Knees 1 minute Air Squats or Jump Squat 1 minute of Burpees 1 minute of Mountain Climbers *Rest as needed but try to keep it 30s or less between movements! We understand life gets in the way and schedules can be tough - we are here to help! Let us know how it went! Email info@degreefitnessseaforth.com , or, visit www.degreefitnessseaforth.com/get-started to book your FREE No Sweat Intro to learn more!
Written By: Mairead, Registered Dietitian You've probably heard of iron and know it's important. Maybe you've even had your levels checked through bloodwork! Iron is an important mineral in our diet. It is part of the blood cells that carry oxygen around our body, and plays roles in growth and the production of some hormones. The amount of iron you need varies. Men need less, while women need more due to blood loss during menstruation. This puts women at higher risk for low iron. The symptoms of low iron include feeling sluggish and fatigued, pale skin, and even hair loss! Women under 50 years old need 18mg of iron a day, while women over 50 and all men only need 8mg of iron daily. Many people can get enough iron through a varied and balanced diet. Iron is found in meat, poultry, fish, legumes, eggs, soy, and many grains and vegetables. Our bodies are better able to absorb iron from animal sources - this type of iron is referred to as "heme iron". Non-heme iron is found in plant sources and is harder for your body to absorb. If you rely on plant-based sources of iron, you may need to eat a lot more of it. Pairing iron sources with sources of vitamin C can also help increase absorption. If you suspect your iron levels are low, ask your doctor to check your levels through a blood test. If your iron level is low and you're already consuming enough through diet, you may need a supplement to increase your levels. Always check if you actually need an iron supplement before starting one! Iron plays some key roles in our bodies, and is important for overall health! Make sure you include a variety of sources daily to meet your body's needs! Looking for more personalized nutrition advice? Let's chat! Email mairead@degreefitnessseaforth.com for more information about our Nutrition Programs, or click HERE to book your FREE Bite-Sized Nutrition Chat!