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: Mairead, Registered Dietitian Snacking causes a lot of worry for many people! Is snacking bad? When should we be snacking? What's the best snack? Snacking itself isn't a bad habit, unless it's not aligned with your health and fitness goals. Snacks can actually do a lot of good to keep our energy levels up throughout the day and help meet our nutrition needs. Let's check out four ways you can improve your snacking habits! 1. Think about why! If you're concerned about whether your snacks are a problem, it's worth thinking about why you're snacking. Are you hungry between meals? Do you need some fuel before or after a workout? Are you bored at work in the afternoon or need a pick-me-up? Do you need something to do with your hands while watching tv? Are you starving at the end of the day when you get home before you have a chance to make dinner? Snacks serve lots of purposes, from keeping our energy stable during the day, to meeting emotional needs. If you don't feel good about why you're snacking, it might be time to find some other way to meet that need. 2. Plan for your snacks! Often, we may know we need a snack, but not be able to make a healthy choice about it because we're too busy or just too hungry. A little planning goes a long way! Planning ahead for these times can help us make choices that align with our goals, and have something at the ready before we're too hungry to make that healthy choice. Pack a snack or have one at the ready during the times of day or situations when you know you'll need it. 3. Make them satisfying! If a snack isn't satisfying, we'll be reaching for something else soon. For longer lasting energy, choose snacks that have a combination of protein and carbs. This might include yogurt with berries, a higher protein granola bar, crackers and veggies with hummus, or even a couple handfuls of trail mix. If you find yourself finishing your snack without even noticing what you've eaten, try taking a minute to eat more mindfully and focus on your food. This will help you feel more satisfied with it! 4. Fill your nutrition gaps! Snacks are another opportunity to add nutrition to your day. Are there specific foods you're trying to add more of to your diet? Are there nutrients you feel you may be lacking? Use snacks as a way to add these in. If you're concerned about protein, try adding canned tuna, hardboiled eggs, or Greek yogurt to your snacks. If you feel you're lacking vegetables or fruit, include at least one in your snack. If you're trying to include more plant-based proteins, lean on bean-based dips or try roasted chickpeas. The options are endless! Remember, snacking isn't good or bad, and can serve a lot of different purposes. Try using these tips to help your snacking align better with your health and fitness goals! 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!
Written By: Mairead, Registered Dietitian As a Dietitian, I work with a lot of different people. One common thread is that we talk about excuses. So many people come in to a nutrition consultation and tell me about their challenges with nutrition and fitness, and then follow it up by saying something along the lines of "I know these are just excuses, I can do better". The things we often consider excuses can include having a busy job and a busy family life. Working weird hours. Struggling with the cost of groceries. Caring for loved ones. Managing health concerns, chronic diseases, or injuries. The list goes on. For my nutrition clients, I rarely consider any of these things to be excuses. It's not an excuse that you can't eat well because you work long hours and then take your kids to their sports practices - these are very real reasons why you're struggling to make healthy choices. It's not an excuse if you work nights and need to get some sleep so you didn't make it to the gym - it's as aspect of your life that makes getting enough exercise challenging. Think about the things you might consider to be your excuses for not "doing better" with your health and fitness. Are they really just parts of your life or the season you're currently in? None of these things should be making you feel bad or like you're making excuses. But on the flip side, these reasons also don't mean we need to throw in the towel on our goals entirely. They mean we might need to get a bit creative, decide what's really important to us right now, and ask for help when we need it! Instead of feeling bad about your "excuses" that aren't really excuses, it might be time to find some new ideas. Working with a Dietitian can be a great way to figure out what's actually important in your health and fitness goals, and come up with some new ideas to get you there. There are always steps we can take in the right direction to move past those "excuses" and work together for a happier and healthier you! 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!
Written By: Coach Kelly Have you heard... "You’re too old, you’re too tired, you’re too X Y Z" to workout? WRONG! Did you know that the more you move, the less likely you are to experience injuries? The less likely you are to trip, slip or fall. If these things happen, you are less likely to be severely injured. We’ve worked with many different people over the almost 10 years that Degree has been around; hip replacements, knee replacements, strokes, members that experienced an injury outside of the gym but still came to class, etc. We often put ourselves in a box that “I can’t because…”. But, is that true? What if you just tried? Moving keeps us healthy and independent; movement also promotes recovery when done appropriately. So, how do you stick to a fitness routine? Why does it matter? And believe me, it really, really does matter. Keep it simple. I saw the most changes in my fitness/health when I ate well and exercised regularly. I didn't starve myself, I didn’t do any low fat things, I didn’t have to take any extra supplements. I just ate well, trusted the process and moved my body. Now, keep in mind things are different for me than they were 3 years ago; I have a 14 month old and a 3 year old at home. Am I tired? Yep! Do I always get a full nights sleep? Nope, never. Do I have more stress now than then? 100%. However, my why stays true. I want to grow old with power and strength. I want to keep up with my boys and beat them in races as long as I can. I don’t want to be at the Doctors office all the time (even though our local Docs are amazing!). I don’t want to be at the mercy of someone else for my own health. You have the amazing opportunity to keep moving. You have friends, family, jobs, groups and an entire world that wants you to feel good. To feel happy, healthy, strong, and not question if you can go for the bike ride, or be scared to take the stairs. The next best thing you can do if you’re stuck? Ask for help. When our cars break down we take them to the mechanic. When we need a teeth cleaning we go to the Dentist. When we have a tax question we go to the accountant. The world is saturated with health and fitness fads - most of which isn't always the best. Ask for help - Talk to a Coach that can help you leaf through what Google is telling you to find out what will actually work for you, and help you create a habit that works. Ready to get started? Email info@degreefitnessseaforth.com or call/text 519-441-7492!