Want a Faster 5k...Strength Train!

I came across an article in Runners World and thought it was really interesting. As a runner myself, I know how easy it is to fall into the trap of only running. When you're working and juggling life, it's hard enough to find time to fit in your runs, let alone find time to get in cross training and strength training. On top of that, you need to manage your strength workouts to ensure you aren't overdoing it and setting yourself up for crummy runs. While it's hard, it's really important to get in the strength training work. Not only does it help us stay injury free and burn more calories, according to the study in this article, it makes us FASTER!!

 

In the study they took two groups of runners who were capable of a 21 minute 5k. Over a 6 week period one group did no strength work and just continued with their normal running routine. The other group continued with their running routine but added in 2 days of strength work which consisted of only 4 exercises. Remember this...2 days of strength, 4 exercises only. That's not a lot. After the 6 week period, the runners who did no strength work ran a similar 5k time while the runners who participated in strength work shaved 45 seconds off their time. 45 seconds!! That's a huge PR in the 5k distance.

 

Now the interesting part of the study...Over the next 6 weeks the group performing strength work stopped and returned to only running. After this 6 week period, their 5k times basically returned to where they were at the beginning of the 12 weeks.

 

So, it looks like if we want to improve our 5k times we need to do more than only run. Do you have a 5k coming up? If so, get in the strength work and see how it helps you. Here's a link to the article. It lists the specific exercises they had the runners perform. I know I'm definitely going to give it a try!!

20 Minute Walk Challenge

Being an endurance athlete, I've had some clients ask if I expect them to do what I do in terms of working out. I can't express enough that this could not be further from the truth. The training I do is to support my personal goals and I know most people don't have the time, nor the desire, to do the same. My goal as a trainer and coach is to get people moving and feeling better about themselves. Help them to be motivated, to want to move more, and to be excited about fitness. I do not believe for one second that to be healthy you need to participate in endurance sports or train 20 hours a week. I actually recommend to most of my clients that they do some sort of moderate level activity 30-60 minutes a day on most days of the week. While I say most days of the week, I suggest 3 days a week at a minimum and if you're able to get in exercise 5 days a week, then that's even better! As for the activity, I recommend something they enjoy, as this is key to sticking with an exercise program, and resistance training. The activity needs to be more intense than the daily chores around the house however, as it's important to get your heart rate up and break a sweat. If you feel 30 plus minutes is too hard to fit in at once, it's absolutely fine to break it up into 10 minute sessions.

 

The bottom line is that everyone needs to be moving and it doesn't take hours and hours in the gym or running countless miles to reap the benefits. Being sedentary is killing us and exercise will not only extend your life expectancy, it will reduce stress, make you feel better, you'll be happier...you'll smile more. :-)

 

In a recent article* I read, "researchers concluded that exercise that burns around 100 calories a day, such as a brisk, 20 minute daily walk, can reduce the risk of an early death by 16 to 30%." That's it, 20 minutes a day can help us live longer. Why wouldn't we do it?? What if I challenged you right now to go for a 20 minute walk every day for 2 weeks? Could you do it? Will you do it? I'm accepting the challenge myself, who's in with me? We ALL have 20 minutes a day, so no more excuses, let's go for a walk.

*http://www.acefitness.org/blog/5258/study-lack-of-exercise-twice-as-deadly-as-obesity#.VPdq3v6pcBs.email