lover’s quarrel: running

Within, you will find the many faces of my post-running experience- there are two expressions, I’m either in agony or thrilled to be done. I can lift heavy, jump all around, but nothing makes me feel stronger than a solid run. This stems from my not natural ability to run. I believe some bodies are made easier to run than others. Being short and stocky is not an example of this, however, the fact that I have been able to run miles despite this, is a point of pride.

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I started running in February of 2012 on a treadmill in the basement gym of my college. 30 seconds of running, 4 minutes and 30 seconds of walking for 30 minutes. Every week or so, I would add 30 seconds to my running time. When I reached 10 minutes, I decided to see what would happen if I kept going, a mile wasn’t far out of reach.

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The first time I ran a mile, it took me 15 minutes. By the time spring came, I could run two miles straight. Being outside and off the treadmill helped me to go longer and faster. I hit 5 miles by that summer.

Running is my most tumultuous relationship as I have been on and off with it for years. Throughout spring, summer, and fall, my running is in peak form, but when winter comes around, it’s back to the treadmill (unless the ground isn’t icy or snowy) and it falls off a bit.

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The most miles I’ve been able to run is 10 and my legs were shot after. Usually I stick to 3-6 miles. Right now, my goal is to hit a 30 minute or under 5k. My most recent run on Sunday was 4 miles at a 10 minute and 20 second pace.

I can sometimes tell how my run will go based on the first two miles. If those feel like a breeze, I can extend my mileage to closer to the six mark. Sometimes I really have to push myself through those first two and then the third doesn’t seem as bad. Once I hit my groove, it starts to feel easier and I naturally gain speed.

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I’m not far off, I just need a better warm-up plan- better than just lacing up my sneakers and getting out there! Practice always makes better! And I hope that with my continued weight loss, running will become naturally easier as well. Considering I started off the summer with a pace of 12 minutes and 59 seconds with walking mixed in, I think I’m making vast improvements!

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Music is everything. I have a proclivity towards musicals and pop music, something that has a little pep and motivation to it. Much of the time, I will also listen to podcasts because it feels like I’m within a conversation- hello My Favorite Murder!

I love the feeling of finding my stride and cruising. I hate struggling and feeling like every step is a battle. Either way and in-between, my runs are always worth it.

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Running is not for everyone and I respect those who keep it from their workout plans. It’s the same reason I don’t do burpees. I HATE them. For me, running is a test of endurance and strength of which does not come easily to me and I enjoy the challenge- most of the time.

What’s your relationship like to running?

Arms for Days

Happy August! I’m happy to say I wrote a blog post for every week day throughout the month of July. I’m back and trying to be as consistent as possible. And now…

Have 20 minutes and a pair of dumbbells? You can crush this arm workout.

Many clients come in complaining about their arms, particularly the underbelly. Some of this loosens with age, or in my case, weight loss (from being stretched for so long), but it is not impossible to tighten up everything.

When I say arms, we aim to target the biceps, triceps, and shoulders. Chest and back would still be considered upper body, but I will provide a nice push/pull workout another day.

Here is a quick routine to follow to get the arms you desire:

Front & Lateral Raises

Yes, perform both in sequence. Enjoy the burning sensation in your shoulders.

Plank Shoulder Taps

Holding a plank is hard, now add some movement. To keep too much pressure off your shoulders, lean back into your heels, keeping your hips down. Trying hard not to rock your body, lift one hand to the opposite shoulder, alternating.

Hammer Curls to Shoulder Presses

The trick with any form of bicep curls is to keep your arms close to your body and keep everything still, except for the forearms. Don’t rock your body back and forth. If you do, the weight is too heavy and not hitting the intended target.

High Curls

I enjoy this exercise because I can see the muscles pulsing as they get to work. Also hits those shoulders for the double whammy.

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Tricep Extensions

Again, keep everything steady except for the forearms. Elbows nice and tight, as well.

Tricep Pushbacks

Bend the knees, drop your hips and butt to maintain a nice, flat back, and slowly press your arms behind you as far as you can while still keeping proper technique. Do not swing your arms, it won’t be as effective.

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If you have a lighter pair of dumbbells, 5 pounds each for example, perform each exercise in 3 sets of 15 repetitions. Rest for 30 seconds per set before moving onto the next, OR perform circuit style and rest for 1 minute after each set.

If you have a heavier pair of dumbbells- and I would encourage you not to be afraid of lifting heavy weights- try 3 sets of 10 repetitions each.

Don’t forget that leg day will follow….