Move of the Week - Bicycle Crunches

As running coaches who promote long term, injury-free running, strength work is always a part of our recommended weekly routine for every runner out there. Incorporating strength doesn't come naturally to a lot of runners and often feels overwhelming. So, where to start? Start with just one move a week and build from there. Hot Bird Running has you covered with our Strength Move of the Week!

Move of the Week: Bicycle Crunches
Why we love these? Get back to the basics - nothing fancy - with bicycle crunches. This simple move stengthens the oblique muscles necessary in maintaining a stable upright position during your runs. As you do these make sure your lower back stays pressed to the ground.  Start out slowly going through a bicycle pedal motion altnerately touching your elbows to the opposite knee as you twist back and forth.  Concentrate on control, not speed.  Perform for 30-60 seconds. Repeat 2-3 times.  

Strength Move of the Week - Walkouts

As running coaches who promote long term, injury-free running, strength work is always a part of our recommended weekly routine for every runner out there. Incorporating strength doesn't come naturally to a lot of runners and often feels overwhelming. So, where to start? Start with just one move a week and build from there. Hot Bird Running has you covered with our Strength Move of the Week!

Move of the Week: Walkouts
Why we love these? Walkouts stengthen hamstrings, shoulders, abdominals, lower back and promote hip stablity in runners. Strong shoulders, core and stable hips are all things every runner needs to ward off injury and improve speed! As you do these focus on keeping your hips stable and using your core to push yourself back to the start position - NO rocking back and forth! If you have trouble get back to standing without rocking, don't go down and far. Also, if you can't touch the ground without bending your knees, then bend your knees at the beginning to get your hands to the ground and then straighten them as you walk your hands out.

Tip of the Week - the Park is the New Gym

Today's tip is a reminder to get out, explore and use what's around you to strengthen, lengthen and workout! Explore a new park and use the benches as your gym. You can do tricep dips, pushups, stretches and core work on a bench. Use the jungle gym for pullups and agility moves. Or, just get down on the grass for pushups, core work and stretching.

And a bench is a great tool for people who are new to strength exercises or if you are pregnant - less strain and more ability to find alignment.

FunDay Friday Workout - Intervals

by Meghan Reynolds

This is one of our favorite, go-to interval workouts when we aren't near a track and need to add some variety to our runs.

The speed/fast portion should be done at 80% max which is a very fast effort but not a sprint. You should be able to recover and jog SLOWLY after each fast repeat. If you have to walk or have a pukey feeling after one of the repeats, you ran too fast.

If you are new to speed/interval workouts, do 2 sets of the pyramid with a 2 min break between sets. Build up to 3 sets.

Enjoy and happy (fast) running!

FunDay Friday Workout - Sweat It Out

Get a full body, cardio workout with our 40 minute run/strength workout.

Pin it, tweet it and show us your run by tagging #HotBirdRun!

Tip of the Week - 3 Do Anywhere Exercises

by Meghan Reynolds

The following 3 exercises are our favorites because you can do them anywhere - house, hotel room, park, rest stop, gas station and airport - if you don't mind some funny looks! They hit the major muscles groups for an easy total body workout and will get your heart rate up. Do 3-5 rounds at the same time or split it up over the day. We like to do a set or 2 at each rest stop while road tripping. Try variations as well - we've listed a few for you. Happy exercising!

Squats: Strengthens the hamstrings, quadriceps, glutes and improves overall muscle balance and mobility. Focus on keeping the knees over the ankles and sitting as far back as you can while keeping your chest up. Add some variety: slow down the up and down movements; lower down to where it burns a bit and pulse; widen your stance into a ballet second position or sumo squat; or try the variation (video on the right) that adds more leg movement: Squat to Leg Extention

Pushups: Strengthen shoulders, arms and core. This is a great exercise for runners because it improves the upper body strength you need to maintain proper form as your lower body begin to fatigue & essential in hilly terrain to help drive your body uphill. Keep your core nice and tight throughout for a true full-body workout. There are a ton of variations as well: keep your arms close to your body for a yoga/tricep pushup, move your arms far away from your body and move one arm forward and keep the other by your shoulder. The modified version (on the right) is great and you can do those variations on your knees too. Aim for 10-15 for 1 set.

Planks:Targets your entire core. Our favorite way to do planks is in a 2 minute series: 30 sec forearm plank, 30 sec side plank, 30 sec other side and end with 30 sec forearm plank. Try the variation (video on the right) for added oblique work - Plank Knee Tucks

Giveaway - Free Spartan Race Entry

If you know me (Meghan) and Jessica, you know that we are pretty much up for any type of fitness class or activity: Kanga class at Crunch? Check! Trapeze Class? Check! Spartan Race in the middle of Times Square? Check! I got to experience the Spartan Race on a mini scale a few months ago in Times Square, of all places! I climbed under barbed wire in mud, over obstacles, manuevered the monkey bars, climbed the rope, hauled tires and finished with a smile. What I loved about my mini experience was the atmosphere and the people. Everyone, and I mean EVERYONE, was extremely supportive, nice and happy to be there. I was on a high when I finished and couldn't wait to find a park to practice my monkey bar skills!

The Spartan team contacted us and asked if we'd be willing to share our experiences and, this is the best part - giveaway a free entry into ANY Spartan Race in the continental US. See below to enter. We'll pick a winner on Wed, June 5th at 9am EST.

Spartan Race is on a mission to get you active, healthy, excited about change, and return to our ancient roots where running through woods, getting dirty, and facing adversity was part of everyday life. Their events are all about challenging today’s perception of normal.

Spartan Race now introduces a level for everyone beginning with the entry level Spartan Sprint, intermediate level Super Spartan, the advanced Spartan Beast, and the ‘99.9% need not apply’ extreme level Death Race. Whatever your level, Spartan Race will test your strength, stamina, and sense of humor.

If you aren't a winner, you can still save a bit of money with a 15% off code: http://bit.ly/spartanwarrior Happy training!

a Rafflecopter giveaway  

Spartan Race provided the free entry; opinions are our own.

Base Training: Head for the Hills

Base training is a time to reconnect with your friends, the hills! If a hilly run or a few hill repeats here and there aren't a part of your weekly routine, starting making them.

Incorporating hills into your workouts builds leg strength, increases your endurance and stamina, improves your running form, and reduces risk of injury once race training begins. Not to mention, most race courses have at least one or two hills in them!

Base Training - Changing up the Pace

Preparing for fall race season isn't just about building up strength and mileage. It's about quality mileage. At least once a week, start reintroducing faster paced runs into your routine with interval training and tempo runs at half marathon effort.  Why? By easing structured speed back into your routine before official training begins, you prepare the mind and body for the harder, faster, higher intensity speed and stamina workouts in the months ahead.  As a result, you'll be ready to dive head first into training rather than spending the first half re-conditioning your body, reawakening the fast twitch muscles and building up your stamina to handle tempo runs at your target pace.

We're not talking about intense track sessions during base training. Instead, try these three key workouts:

Tempo Runs: After a mile warm up, pick up the pace to a comfortably hard effort for 15-20 minutes. What's a comfortably hard effort? We like to think of it as one that's difficult to carry on a conversation, but not impossible to respond to questions with one word answers. Implement these once a week or every other week.

Intervals: After a mile warm up, alternate between 1 to 3 minutes of faster paced runnning and an equal amount of slow, recovery time.  Continue your intervals for 15 minutes total in the beginning and build up to 30-40 minutes of intervals (total time includes both your speed and recovery intervals). If you know your half marathon pace, then aim for this pace during your faster intervals. If not, then aim for a similar pace to the tempo runs.  Implement these every 2 or 3 weeks.

Fartleks:  After at least a mile warm up, incorporate spontaneous bursts of faster paced running into a regular run - either up hills or on the flats. The duration and pace of your faster bursts can be random and undefined. The purpose is to reintroduce faster feet and start recruiting the fast-twitch muscle fibers with bouts of faster paced running without having too much structure in your running. Avoid all out sprints, aim for fun and use what's around you (mailboxes, lamp posts). Incorporate these runs every 2-3 weeks.   

Base Training - Muscle Stability

A major part of staying injury free and hitting your target or goal race times is muscle stability. Your muscles need to work together, harmoniously, to properly turn over and keep you going for 20+ miles. Thus, you need strong, stable muscles and not just in your legs. We are talking core and upper body as well. A strong core will help you pick up your knees, which translates into faster times (think turnover, how many times your feet hit the ground) and a strong upper body will help keep you upright and keep those arms pumping.

Below we highlight a few exercises that we recommend to stabilize your muscles and prepare for more strength work and longer miles.  Do 30-60 seconds of each exercise, 2x. Click on each exercise to see a brief video and explanation.

1. Bridge with Single Leg Raise
2. Plank - Side Plank Series
3. Opposite Arm/Leg Extension
4. Single Leg Deadlift
5. Single Leg Calf Raise
6. Squat to Leg Extension
7. Donkey Kicks
8. Glute Press Up

Base Training 101 - Prepare for Race Season

Marathon Season is approaching fast! What are you doing now so you’re ready to hit the ground running (literally) once race training formally begins? The answer - invest in a solid base training program.

What is base training? Base training involves a healthy combination of strength workouts, longer distance runs, stamina building tempo and interval runs and hill work during the weeks leading up to formal race training. During this time, you work on strengthening and balancing major running muscles, safely re-introducing intervals and hill workouts at medium intensity and improving your stamina with weekly runs at a harder, sustained effort.

Why do I need it? The goal of base training is to develop your muscular strength and cardiovascular endurance to enter race training with a proper foundation. This way you can jump into higher intensity workouts without risk of injury, and effectively execute each workout to reap the most benefits.

When to implement? Six to nine weeks before race specific training begins. We recommend a solid nine weeks for maximum strength and endurance adaptations.

Who is it for? Anyone who can comfortably run at least three times per week for a total of 10-15 miles a week and is beginning a formal race training program in the upcoming months.

The month of May at Hot Bird Running is all about base training. Whether you’re coming off a spring half marathon and ready to get back into running or you’re in the final count down before your marathon training starts this summer, base training is for you. Maintain a year round, balanced approach to running with a proper base training plan. Stay tuned all month for our base training tips - get the base before the race.

Review of Designer Whey

Meghan had the opportunity to review Designer Whey products. She tested out their protein powder, bars, shakes and their Protein2Go packets throughout the month of April. Disclaimer: Designer Whey sent me the products for the review. All opinions are my own.

I'm a huge fan of smoothies, especially protein smoothies. I pretty much drink one smoothie a day - either for breakfast, an afternoon snack and a post-workout meal. When Designer Whey offered to send product to us to review and test out, I said "of course!" We've used a number of different products before and are always open to trying out new or different brands. I have a sensitive stomach and can't tolerate lactose or soy. I don't really like the aftertaste of hemp protein and some whey proteins have had an adverse effect on my stomach. I've used their French Vanilla Whey Powder in the past so I was looking forward to trying new flavors and their new products.

The box I received was loaded with products: Powders (French Vanilla and White Chocolate), Bars (Triple Chocolate Crunch, Chocolate Caramel Crunch and Peanut Butter Crunch), Shakes (Vanilla and Chocolate) and their Protein2Go packets (Lemonade, Mixed Berry and Tropical Orange).

The bars are my favorite new product from Designer Whey. They were delicious and didn't have that gross, processed after taste that so many protein bars have. I used them as post workout meals when I knew I didn't have time for a full meal (I sometimes have clients, runs and meeting back to back to back) and as afternoon pick-me-up snacks. I never felt heavy after eating any of the bars.

I was traveling for a week during my testing period so I brought along the Protein2Go packets and the bars. These were great because I was traveling a lot during the days and were easy ways to get my protein when eating out all the time. I'm not a fan of pre-packaged shakes and thought those were the most processed tasting product out of everything I sampled. While I was home, I used the protein powder for everything - smoothies, baking and pancakes. I love my spinach, almond milk, banana and pineapple smoothie with french vanilla protein powder in the mornings. I made pancakes with both powder flavors - the white chocolate was delish with berries! I made banana bread and quinoa muffins with the vanilla protein powder. In short, I was a protein eating superstar all through April - even during my travels!

Overall, I would highly recommend the Designer Whey products I tested. I encourage my clients to test out products and find what works for them. I gave a few of them the Protein2Go packets and some of the powder. I especially like the bars and Protein2Go packets because they are easy, tasty and portable. I'm loving the White Chocolate powder and the lemonade Protein2Go flavor currently!

Interview with a Runner

This week's runner is Matt McGeough, a new father who works in finance and lives in Brooklyn Heights. This spring he's finally getting his chance to show Boston who's boss after qualifying with his time in the NYC Marathon a few years ago. Thanks to some Hot Bird Running cross training and his commitment to early (really early) morning runs, he's ready to dominate Heartbreak Hill on April 15th.

When did you start running and why?
I became a cross country nerd my sophomore year in high school because I stopped playing soccer and my parents made me find another fall sport. Going in I figured I'd quit after a few weeks of getting in shape but I actually liked it. I've been running pretty consistently ever since.

What is the best piece of advice you ever received?
The good ladies at Hot Bird Running taught me that a running workout shouldn't involve only running. I thought I was in decent shape going into my first workout with Jess and Meghan but the mix of running and strength training crushed me. This training season, I've been able to avoid annoying injuries that have bothered me in the past by mixing stretching, core and lower body exercises into my workouts.

What are your current running goals? Are you training for anything? 
I qualified for the Boston Marathon in 2009 and after two aborted tries I'm finally planning to run it this year. I don't think this is the year but I'd like to eventually re-qualify at the new times.

What/who inspired or inspires you to run?
I run to challenge myself now that I'm an old man and have outgrown most competitive sports. I like the feeling of accomplishment after a long run and it helps me clear my head before or after a day of work.

Favorite way to sweat other than run?
Basketball. I play in a men's league every Saturday and have somehow managed to avoid serious injury before Boston.

What is your favorite running workout?
Any kind of interval workout. The NY winter has forced me to move a lot of my workouts indoors and the only thing that helps me keep my sanity on a treadmill is changing up speeds. I've adopted this on some of my longer outdoor runs and it makes the workouts go a lot faster.

Hill Running Tips: Lower Body

Get the most out of your legs as you charge up a hill - and avoid injury - with our lower body tips for running uphill.

 

Hill Running Tips: Arms

Don't let your legs do all the work on the hills - get the arms involved (properly!). March hill tips this week are all about the arms. Stay tuned for lower body tips next week!

Hill Running Tips: Upper Body

Stretching for the Busy Runner

There are two types of stretches - dynamic and static. We recommend you perform both on a regular basis and in addition to your running and fitness program. Dynamic stretching is best performed at the beginning of a workout because it preps your muscles for power, which you need for a run or any type of fitness class. Static stretching is best for post workout because it allows your muscles to lengthen and rest.

Pre-Run

Run about 1 mile and then perform the following dynamic stretching exercises (do each over ~20 meters):

• Forward/Back Leg Swings
• Side to Side Leg Swings
• High Knees Running (or High Knee March)
• Butt Kicks
• Lateral lunges

Post Run

We know you are busy and that stretching sometimes takes a back seat to showering, eating and relaxing post run. With that in mind, and knowing how we use to train, we created a guide to stretching for the busy runner. We recommend stretching the key muscles by performing the below stretches for 10-30 seconds immediately after your run. Do these BEFORE you go inside (unless it's really cold or rainy) so there's no option to forget.

• Chest:  Interlace your fingers behind your back and move both hands down and away from you to stretch the front of the body.

• Hamstrings:  Stand with feet together, bend your knees and slowly bend forward. Relax your neck. Slowly bend one leg and then the other to stretch each hamstring.

• Hips:  Hold onto a railing for balance and cross the left ankle over the right knee. Sit back like you were sitting in a chair to stretch the whole hip area. Repeat on the other side.

• Hip Flexor:  Step your right foot back and bend your left leg so your knee is directly over your ankle. Push back through your left heel to stretch your left hip flexor.

• Quadriceps:  Hold onto a railing for balance. Bend your left leg so your heel moves towards your glutes. Grab the outside of the left foot with your left hand. Bring your knees into alignment, keeping the knee pointed straight down and back straight. Push your hip forward and bring your foot away from your body for a deeper quad stretch. 

You OWN the hill

hill_runningFor those of you who fear or dislike hills during a run or a race, we challenge you to reverse your thinking and take on the hill as if you've already conquered it. That doesn't mean, run up as fast as you possibly can; it means, approaching the hill with a plan and that little voice inside your head that says: "I can do this!"

We are dedicating March to hill running. We are focusing on it, doing our repeats and we encourage all of you to tackle those hills and maybe even learn to love them! More tips will be coming at you all month long. For now, here's how to own that hill:

1) Imagine the hill is 20 meters higher than it actually is.

2) Shorten your stride

3) Stay upright, with a slight forward lean; don't bend at the hips

4) SMILE!

Running in the Rain

Spring is lurking around the corner which means rainy days are already upon us. Instead of heading into the gym for a cross training day or the treadmill, zip up that rain jacket and show the rain who's boss.  We promise, you won't regret it. Jessica gives us a few reasons to head out despite the weather.

RACE DAY PREPARATION: It's preparation for unexpectated (or expected) race conditions. I'll never forget waking up on the morning of my first marathon and it was snowing! Eventually, the snow turned to heavy rain by the time I arrived at the start - and it never stopped the enitre race. Thank goodness I was prepared! 

EMPTY ROUTES: Chances are you'll get the city or your running route all (or almost all) to yourself.  Heavy rain sends the crowds to the gym and leaves you with your own personal playground.  Enjoy it.

EMPOWERMENT: Battling sloppy weather conditions makes us stronger and empowers us.  Finish a good workout in the rain and you'll feel like a million bucks (or definitely after a warm shower!).

AN EXCUSE FOR GEAR!: It's an excuse to buy flashy and weatherproof running gear. Running gets better in the right gear. Check out this Runner's World article on running jackets for the rain.  Don't forget a hat and gloves if it's cold out there not just wet.  You also might want to designate a pair or two of your running shoes to wet, muddy run days.  

If you're already a rain runner, then we commend you.  If you haven't tried it out, we recommend taking the next rainy day as an opportunity to try something new.  You never know, you just might get hooked!