You are ready to tackle 3.1 miles in just a few short weeks! Similar pattern this month with extended periods of running. We will continue the myrtl and strengthening exercises to prevent injury.
Do each exercise 10 times on each side unless otherwise noted:
Do each exercise 25 times on each side:
Repeat each stretch 4 times for 20 seconds:
Take those rest days. There is no need to carb load for a 5K, so eat your regular meals. And, if those calves are coming alive, wear your CSX Compression socks to increase blood flow and keep them happy!
Make sure you wake up early enough to consume a light meal higher in carbohydrates, lower in fiber about 1 hour pre-race. My favorites are a banana with almond butter, a gluten-free nut butter sandwich or greek yogurt and Love Grown Honey Oats! Gluten can upset your stomach when exercising. Don't try anything new that morning or you will possibly be paying for that later! You will not need fuel during the race. Typically, exercises under 90 minutes can go without food.
Celebrate! You made it! Treat yourself for working so hard. Take the next 2 days off, or go for an easy walk. But, by Day 3, start back up again. It's time to sign up for your next 5K... or maybe even 10K!
Emma Moyer is a mother of two and wife to an 8-time Ironman (and counting). Professionally, she is a certified personal trainer and Group Ex instructor, as well as a nutrition specialist and holistic health coach student at the Institute for Integrative Nutrition. She blogs over at Be Mom Strong.
]]>I hope you are feeling more energized and ready to tackle 3.1 miles! This month, we will continue with a similar pattern, but add some more advanced strength and flexibility moves, as well as longer running intervals. Check out this month's workout calendar below:
Remember- 10 of each exercise on each side unless otherwise noted.
Holding onto a chair with your left hand, swing your right leg straight out in front of you while your right hand reaches out to touch it. This will activate your hamstrings. 10 each side.
Starting with both feet together, step out into a lunge with your right foot. Twist your upper body so that you look over to the right side. Step back in. 10 each side.
Soften your knees and place both hands on them. Draw circles with your knees to the left. 10 each side.
Run in place lifting knees up to your chest. Complete 20 seconds worth.
Run in place kicking heels towards your seat. Complete 20 seconds worth.
Remember- 20 on each side of each exercise.
On all fours and with a neutral spine, lift the right knee off the floor directly behind you to hip level. Raise it up and inch and down an inch 20 times. Repeat on the other side.
Facing a ledge or chair, stand on your left leg and straighten the right leg directly behind your right shoulder. Keeping a neutral spine, raise your right leg up a foot and down a foot 20 times. Repeat on the other side.
On all fours again, extend your right leg straight out from your right hip and keep your knee at a 90 degree bend. Work on raising it to hip level without letting the left hip fall over top of your left knee. Complete this exercise 20 times before switching sides.
Laying on your front side with arms and legs extended and straight, lift your feet off the floor. Work towards lifting your entire thigh off the ground while keeping the neck in a neutral position gazing at the floor.
Remember - 4 times each stretch for 20 seconds
Sitting in a straddle position, bend your left leg in and reach out over your right straight leg, keeping a neutral spine. Switch legs.
Standing, soften your left knee and grab the tops of your right toes with your right hand. Tuck your hips under and hold. Repeat on other side.
Standing, extend the left leg out and sink into the left knee. Take your right arm and reach up and over to the left side. Repeat on other side.
You are almost there! Next month is your race! Remember to hydrate all week long, not just during your runs. And, if those calves are coming alive, wear your CSX Compression socks to increase blood flow and keep them happy!
Emma Moyer is a mother of two and wife to an 8-time Ironman (and counting). Professionally, she is a certified personal trainer and Group Ex instructor, as well as a nutrition specialist and holistic health coach student at the Institute for Integrative Nutrition. She blogs over at Be Mom Strong.
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Welcome to the first in a series of posts about training for your first 5K. Congratulations on taking the hardest step - deciding to start! Now it's just a matter of following the steps... This is a 3-month Couch to 5K plan for the beginning runner.
Fit this into your lifestyle! You may need to switch some of the days/activities. That's life! My only recommendation is that you try keeping the distance between running days consistent with what the plan prescribes.
Update your shoes! Go to a running specialty store and have an expert analyze your gait. There is no quicker way to injury than bad shoes!
Grab your CSX Compression socks. You are going to start feeling muscles you have never known before and these will help increase blood flow to those areas to minimize soreness. Experiment with them to see when it's more beneficial to wear them. I always put mine on for an hour or two after workouts, but sometimes will wear them during a longer run.
Be consistent! I am a huge fan of 2-3 running days a week mixed in with strength, flexibility and cross-training. I have used this strategy for 5+ years and have yet to see a major injury. In fact, this past year, I have added even more strength and flexibility and have seen my race times keep creeping lower and lower!
Have fun! This is going to be a wonderful journey of pushing yourself past limits you never even knew existed! And, that will probably end in you becoming addicted to racing!
Drink up! It is more important to stay hydrated during workouts than to worry about nutrition. Don't just drink during a workout, drink all day long! Try finding a clean drink to carry around with you all day whether it be water, caffeine-free tea or one of my personal favorite electrolyte drinks, Skratch.
Dynamic stretches are key in preparing your body for movement. Dynamic means moving stretches, where muscles lengthen quickly for short bursts much like they will during exercise. Save static stretches for the end of your workout where you can lengthen muscles for longer periods of time to produce a relaxation effect. The best dynamic stretches
Holding onto a chair with your left hand, swing your right leg straight out in front of you while your right hand reaches out to touch it. This will activate your hamstrings. 10 each side.
Starting with both feet together, step out into a lunge with your right foot. Twist your upper body so that you look over to the right side. Step back in. 10 each side.
Soften your knees and place both hands on them. Draw circles with your knees to the left. 10 each side.
These drills target your girdle, hence the name. Strong glutes will provide the power you need to run, as well as prevent injuries. Complete 10 reps of each side of these exercises
On all fours and with a neutral spine, lift the right knee off the floor directly behind you to hip level. Raise it up and inch and down an inch 20 times. Repeat on the other side.
Facing a ledge or chair, stand on your left leg and straighten the right leg directly behind your right shoulder. Keeping a neutral spine, raise your right leg up a foot and down a foot 20 times. Repeat on the other side.
On all fours again, extend your right leg straight out from your right hip and keep your knee at a 90 degree bend. Work on raising it to hip level without letting the left hip fall over top of your left knee. Complete this exercise 20 times before switching sides.
Now for the isometric holds! Recommended time for each stretch is four times for twenty seconds each.
Sitting in a straddle position, bend your left leg in and reach out over your right straight leg, keeping a neutral spine. Switch legs.
Standing, soften your left knee and grab the tops of your right toes with your right hand. Tuck your hips under and hold. Repeat on other side.
All movement begins from the core, so why not have a strong one? Start with holding each plank for as long as you can with good form. Once the form breaks, stop. Each week, see if you can add a few more minutes. For all other exercises, complete 30 seconds worth.
Rest! These days are just as important as the working days. You are breaking down muscle as you workout, so give it time to repair on these days.
Emma Moyer is a mother of two and wife to an 8-time Ironman (and counting). Professionally, she is a certified personal trainer and Group Ex instructor, as well as a nutrition specialist and holistic health coach student at the Institute for Integrative Nutrition. She blogs over at Be Mom Strong.
]]>Did you know that nearly 1.5 million young men participate in America's favorite sport each year? To put that into perspective, approximately 1.2 million football-related injuries are reported annually. Overall, lower extremity injuries make up for about 50% of all football injuries, while up to 36% are knee injuries. As a manufacturer of athletic braces and supports, we're very familiar with sports-related injuries; to learn more about the top five lower-extremity injuries and how to prevent them, keep scrolling:
]]>We've already awarded the winners of the two free pairs of CSX Sport Socks - congratulations to Miranda and Michele for being the first two people to find Santa's hat! But now, the hunt continues...
The hat has found a new hiding spot somewhere on this website. Find it, email info@championcsx.com with the correct URL, and you will receive 30% off your next CSX purchase from www.csxchampion.com.
Please note: If awarded, this discount may not be used in combination with any other promotion. Offer expires December 31st, at 12PM Eastern Time.
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We’ve hidden a Santa hat somewhere on this website, and the first 2 people who find it will get a free pair of CSX Compression Sport Socks!
As soon as you find the Santa hat on csxchampion.com, copy the URL of that page and quickly email info@championcsx.com with the link. If you’re one of the first 2 people who email in with the correct link, you’ll be getting a free pair of CSX socks!
Ready, set, GO!
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