Exercising after the marathon

Today I did some weight training. I wanted to run but it's raining (it rained all weekend too). It's supposed to continue to rain until Saturday. So instead of braving the rain I decided to do some weights.

I'd like to do a short run tomorrow morning but if it's pouring out...I'm not pressed at all.

What I did today was very basic. I just did some squats, lunges, wall sits, one-legged squats, butt exercises, back exercises, abs and pushups (diamond and normal). It felt good to do some strength exercises again.

Thursday I'll do something else. I wanted to start CrossFit Endurance but I've decided it's way too complicated for me to attempt right now.

First off, I'd need steady access to a track for the running portions and I don't. Plus a lot of the exercises require gym equipment, which I don't have. Then the majority of the strength training exercises are not new to me.

I've done the same things for so long that I want to try something completely new.

Yesterday I was thinking that for Christmas I need to buy some DVDs and maybe even some new workout equipment. Specifically a bosu ball, a kettlebell and a medicine ball. With those tools I can do the same type of exercises but with a whole new challenge.

This stuff I've wanted to try since forever but with me moving around from country to country every five seconds it hasn't worked out. My goal is this Christmas to get at least a couple things on my list.

However, I still need a routine for now. So I will do some more searching on the web. I think I'll probably hit Runner's World first and then figure out a game plan from there.

Best Exercises for Runners

 There are endless options out there if you are interested in finding exercises. Some of my favorite places to scope out new ones are:

•  Womens Health Magazine
• Fitness Magazine
• Self
• About.com
• Asking friends/family
• Taking classes (like pilates)

As I said in the post Beginner Runners Part 3 -- Putting on Mileage, it is important for runners to have strong leg, ab and back muscles to avoid injury. Here are some of my favorites. 

I like to do 12-15 repetitions of each exercise.

SQUATS

• Weighted squat -- hold a weight in each hand and start squating! Keep that back straight, abs engaged, and don't let your knees pass your toes.
• Pulsing squat -- do the movement for 1 minute, during the last 40 seconds pulse up and down.
• Jump squat -- squat down and then explode up opening your arms and legs out to form a star with your body. Immediately squat back down and repeat.
• Pick up squat -- place a weight in front of you. Squat down, pick up the weight and straighten. Then squat down, place the weight back on the floor and straighten. Repeat.
• Fitness ball squat -- hold a fitness ball over your head and squat.
• Sumo squat -- place your legs wider than hip-width apart, toes pointed out. Do a normal squat.

LUNGES

• Weighted lunge -- hold a weight in each hand and lunge alternating legs. Be sure to not let your knee pass your toes.
• Curtsy lunge -- stagger feet with left foot in front of right, legs straight. Hold a weight in each hand by your sides. Bend both knees while lifting arms to shoulder height. Repeat and then switch legs.

Other honorable mentions 

•  Leg curl on fitness ball -- lie faceup on a mat with ankles resting on a fitness ball. Lift left leg straight up and with right leg bring fitness ball towards you. Repeat then switch legs.
• Booty squeeze -- Lie faceup with legs extended, a towel under each heel, and arms out to sides so that hands are in line with hips, palms down. Contract abs, squeeze glutes, and slowly lift hips and legs a few inches off floor while pressing heels into towels. Slide feet out to sides as wide as possible, then slide them together again without lowering hips. Slide feet toward butt, bending knees 90 degress to form a bridge. Slide feet forward again to complete 1 rep. 
• Obliques peak -- Get in pushup position with a towel under feet. Keeping legs together, bend elbows slightly and slide feet forward out to side, bringing bent knees to outside of right elbow. Slide feet back to start. Switch sides and repeat to complete 1 rep.
• Deadlift -- Hold weights with plams facing thighs, knees slightly bent and back straight. Bend forward from hips. Stand up, pushing through hips.

I am always switching up ab exercises. The most important thing is to do exercises that target every muscle group in the abdomen. Check out my Marathon Training: New weights routine post for some ideas for ab and back exercises. 

Or this slideshow for even more ab exercises I love.

Daily Fitness Tip: Workout on the Go

  

This photo and the above two all taken from googleimages

What is the principle hindrance to your workout schedule? Most people tell me it's time, they just don't have enough time. It might be class, work, children, husbands, wives, in laws...there is always something standing in your way. So instead of feeling guilty, do something about it!

These exercises can be done indoors or outside. As always safety is key so make sure you are performing the exercises correctly. In addition, be sure to warm up and stretch before and to cool down and stretch after.

Arms

Grab a wall and do some standing pushups. Make sure your feet are shoulder-length apart and you are not on your toes. This is good if you are in an office building for example. If outside or at home, do normal pushups. Do 20 repetitions. You can also do some dips using a chair or a bench (like the photo at the top on the left).

Hand weights are great for doing bicep curls, shoulder presses (standing or sitting), tricep extensions, lateral raises, and front raises. Keep some in the trunk of your car, in a baby carriage, or at your desk at work. Do 12-15 repetitions of each exercise.

Legs/Butt

Maybe you only have time to walk, that's ok because you can buy some leg weights. These can fit easily in a purse or bag. Put those on when you are out walking. They are so discrete they can be hidden under your pants. While you're at it, do some butt squeezes, lunges, squats and leg raises.(standing or on the ground)

If you find you are unsteady on your feet just use a chair (or bench if you're outside) for some added support. Do 12-15 repetitions of each exercise. For the butt squeezes, squeeze 5-10 seconds, release, then repeat for 1 minute.

 Back

Great exercises are the squat press, the back press and the arm reach. These exercises also work the legs, butt, arms and abs and you can do them all on your feet with some hand weights. If you do go out and buy the leg weights you can even hold those in your hands! Instant hand weights! Do 12-15 repetitions of each exercise.

 Abs

The easiest exercises to do on the go by far. Just squeeze in like you are pulling your bellybutton into your spine. You can do this anywhere and no one will ever know! Squeeze as much as you can and hold for 30 seconds. Rest, then repeat as many times as you want. Do this also while completing some of the exercises above as well.  Other good ab exercises are the plank, the crunch, the pendulum, the bicycle, and the scissors. There are so many exercises out there.

Look at my "health and fitness" links on the top right hand corner. These websites allow you to search for specific exercises for each muscle group.

Overall, be creative because as the saying goes..."you are only limited by your own imagination". Yup, it pertains to exercise too. 

So remember:

• You should incorporate weights and cardio

•  Since it's an express session you must keep your heart rate up. This means no rest between exercises and/or to incorporate cardio bursts like high knees, running in place, jump rope, and the shuffle.

• Do the exercises in slow motion. There is no need to speed through the exercises. Do them correctly and slowly and you will reap even more benefits.

• Exercises that hit multiple muscle groups are time efficient. You want to do a full body workout in little time. Some good ones are the squat reach, squat press, shoulder press, plank, lunges with hand weights...

• Don't be shy. Wherever you are, you are doing something awe-inspiring for your body. What about all those people staring at you, you ask? Well, they are simply frozen in awe.

• If you can, bring music/a friend/a pet/children, anything that will will motivate and not hamper. 

If this helped you leave a comment and let me know how it goes.

I hope you enjoyed your Daily Fitness Tip and will add it to your Recipe for Health.