Heyyyyyyyy there long weekend!
Phew, it feels so great to say that. Today I’ve got every intention of spinning, running along the beach (which sounds warm, but it will be chilly), making a smoothie bowl, doing an at-home mani-pedi, taking a nap and catching up on a stack of magazines. But before all that happens, I have a workout for you!
Work It Out
Earlier this week I got the sweetest message from one of my readers telling me about (among other things) how she’s been loving Fit Bit Friday posts. She said that as someone who does a lot of endurance cardio, she lacks motivation to strength train, and I feel like this is a commonality across a lot of endurance athletes – myself included.
The thing is (in my experience) that lifting just doesn’t seem to provide me with the same endorphin high that running or cycling does, and that makes these 2 activities easier to choose over weights. The reality however, is that everyone could benefit from strength training, especially runners and cyclists who like to log high mileage and are therefore prone to injury.
With all of that in mind, today’s workout is a strength session specifically for runners that targets hip flexors, quads, hamstrings, glutes, and core – the key areas where endurance athletes need to be strong, but often have imbalances and weaknesses.
The Spring Strength Workout for Endurance Athletes
Complete the circuit below 3 times through, resting at the end of each round for 60-90 seconds. Choose your weights based on how long it’s been since you strength trained. If it’s been a couple of months, even just doing these moves with your own body weight will probably leave you feeling it the next day!
Turn It Up
One of the songs I’m totally digging this week is Secrets by Tiesto & KSHMR feat Vassy. (Side note – how many artists does it take to make a song these days? Sheesh!) There are 2 really great builds – one just before the 1:15 mark and another leading up to the 2:25 mark. Each is about 30s long and if I was still teaching spin classes, this is exactly where I’d stick 2 tough, gritty standing climbs!
Have A Read
- 5 core exercises that aren’t crunches – via Mind Body Green
- Facebook or Face Time? Why Social Media Can’t Replace a Trusted Coach – via Ironman
- Gwen Jorgensen: The process of becoming a champion – via Training Peaks. This girl is on fire in the triathlon world – and ridiculously inspiring!
Now it’s your turn! Let’s hear…
- How are you spending your long weekend?
- What workout songs are you in love with right now?