Simple Conditioning: Push-ups
Okay, so you're a distance runner...
that don't impress me much.
So you never get injured... that don't impress me much.
Want to stay a good runner? Want to be a faster, stronger runner?
Do conditioning exercises, crosstraining exercises. Why? Because they'll make you a stronger runner in your upper body and core. If all your workouts focus on your lower extremities, you will always be limited in endurance because your upper body will be weak.
One of the best exercises you can do is the simple push-up. According to Jessica Bottesch on WebMD, the push-up benefits many muscle groups body-wide.
"The primary movers [the major muscle groups that produce the motion of a push-up] are the chest and tricep. However, if you look at the form your body takes during the perfect push-up, you're typically suspended from your toes all the way to your neck, so in reality, every muscle between your shoulders and your toes is engaged," says Bottesch.
This includes the all important core muscles of the trunk, as well as the abdominals, legs and hips, she says.
And for women, Bottesch tells WebMD, the push-up has an extra benefit.
"A push-up is considered a resistance exercise, so in addition to muscle strengthening, you also get bone-building effects. It can be as effective as working out with weights," says Bottesch.
AND, you can get more conditioned at home without expense simply by doing pushups, sit-ups and curls with cans of soup. Try them every other day and see how eventually you'll be less fatigued later in long runs.
Listen, if you don't like tomato soup, change it to chicken noodle because we hear it's good for the sole.
Train With Us!
The Tune-Up Run program
is designed to give you opportunities to hook up with other runners (and walkers) to train for the Scotiabank Toronto Waterfront Marathon, Half or 5k.
Schedule for each run:
8:00-8:30am - Running Room staff open store - runners & walkers welcome
8:20am - Intro & brief talk ...with a brief welcome by the Waterfront staff and introduction to any Pace Bunnies on hand that day
8:30am - Group Runs & Walks
After run & walk - come back into the Running Room for water & Gatorade
Tune-Up Run #2
Date: Sunday, July 7
Location: Yonge Street Running Room
Distances: Marathon-13k, Half-7k
Tune-Up Run # 3
Date: Sunday, July 28
Location: Beaches Running Room
*This Tune-up Run has a $30 entry fee with $20 going to Toronto East General Hospital Foundation
Tune-Up Run #4
Date: Sunday, August 18
Location: Whitby Running Room
Distances: Marathon-19k, Half-12k
Tune-Up Run #5
Date: Sunday, September 15
Location: Liberty Village Running Room
Distances: Marathon-23k, Half-12k
Our fantastic sponsors!
Tips from a 60-marathon plus veteran!
The long run adapts a runner's endurance fitness to exercising for an extended period of time. Prolonged running burns a lot of calories, improves your endurance in the working muscles and strengthens the connective tissue such as the ligaments, tendons and cartilage.
The most common error in distance running is running the long run too fast. By "running for 10 minutes and walking for 1" during the long run, you run longer, at a faster pace and improve your recovery.
Call them intervals, sets, or wind sprints; with them you are able to greatly extend the distance of your long run. Combining additional stress, through an increase of about 10% per week to the long run will result in a great improvement in your endurance capabilities. This gentle yet progressive approach will prepare you for the marathon distance and minimize your injury risk.
As you build up your long run and total weekly mileage, you will become stronger fitter and more confident. The half marathon peaks at a long run of 20K and the marathon at 32K.
One of the more experienced runners around, Running Room founder and owner, John Stanton provides weekly tips for getting through the marathon and half marathon.
You can also take advantage of marathon, half marathon and 5k training clinics offered by the Running Room at all their locations and even online.
"Fantastic event. In my opinion, best in the country."
- Monica B
STWM Digital Champions Update
This week's "Road to #STWM" blog features contributions from Digital Champions Steve Blaskie, Alyssa Cheung and Stephanie McAulay. Steve provides an update on his Quest for Boston, as he aims to shave 8 minutes off his marathon time at STWM in order to qualify for the Boston Marathon. As Alyssa trains for her first marathon, she discusses the benefits of training with a team. Alyssa is training with Anne's Team, a group of runners who aim to raise awareness of mental illness in youth. Stephanie will be running for Epilepsy Halton, Peel, Hamilton this year and provides an excellent post regarding motivation and putting desire into action. Connect with Steve, Alyssa, Stephanie and other Digital Champions on Twitter and visit the STWM blog for all the latest updates!
Walt's Running Room Tour
STWM Ambassador Walt is now on the road, stopping by Running Room locations across Ontario! He's made stops in Markham and Kingston so far this week and photos from these dates are up now on Facebook. You can catch up with Walt in Peterborough tonight, with upcoming stops at Yonge Street on June 30th, Barrie on July 3rd, Oakville on July 4th and Burlington on July 7th! Don't miss out on the chance to get your hands on some official STWM gear provided by Brooks and hundreds of "In Training" shirts!
Scotiabank Charity Challenge 2013
Last year over $4.3 million for 181 local charities! Go the distance for one of over 180 charities in this year's Scotiabank Charity Challenge!
Run or walk to support a great cause, or to simply give something back to your community.
All charity runners will receive a discounted entry fee and charities offer different incentives in appreciation for your support - from refunds for meeting a fundraising target, to fundraising prizes, to team t-shirts. What a win, win, win... you run in a world class race, you run at a discounted rate, and you help your favourite charity!
Check out these amazing Official Charities - click on the logo for more info:
Whether you walk or run you can join us to raise awareness and funds about Cuso International's global volunteer movement. Volunteers work alongside our partner organizations on local and national projects to help improve the quality of life for men, women and children in some of the poorest countries in the world.
Free The Children is the world's largest network of children helping children through education. Our goal locally is to free children from the idea that they are powerless to change the world, and internationally to free children from poverty and exploitation. Help us break the cycle of poverty by running with us!
Run the 2013 Scotiabank Toronto Waterfront Marathon as a member of Kinark Foundation's Kinark4Kids Team and enjoy the personal reward of making a difference in the lives of children and youth with Autism and mental health challenges. Register today as a member of our team and help children, youth and families in need get the support and treatment they need to live healthier lives.
Take a moment to choose from one of the above or the 180+ others... select yours by clicking on their logo and start fundraising and training today for YOUR marathon win, win, win!