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Oh the track. It is such a valuable tool for runners training for any race distance—> There are no cars or stoplights. It’s flat, fast, there are no curbs/sidewalk cracks for me to trip on and the distance is measured out perfectly for us. I’ve had some breakthrough speed days at the track and some very frustrating workouts there too when my legs just did not want to hit the paces I told them to hit. The track can add some variety to your weekly runs and a softer surface for our joints when we are really pushing the pace!
I also love using the track for a combination of running, strength and plyometrics—> three birds with one stone:)
I have another workout for you to do at the track (you can do this on the treadmill or a running path too)!! If you are feeling a little bored with your running then try this out asap… it will keep your heart rate soaring and your muscles pumping.
1. First start out with 2 laps around the track!! With each 200m speed up your pace! That last 200m (half of the track) should be blazing fast—> You can do anything for 200m!!
2. Mountain climbers—> Go straight to a plank position on your hands and bring in one knee and then quickly switch it with the other knee. The faster you go with this one the higher that heart rate will go!
3. Narrow to wide squats. Start in a narrow squat, jump up and land in a wide squat, jump up and return to a narrow squat. Repeat 15 times (so 15 narrow and 15 wide squats total).
4. Take it back to a plank and do some plank jacks! Jump your feet out and then back together.
5. Next up we’ve got some step-through lunges! Start in a reverse lunge and power that back leg forward into a forward lunge position position. Repeat that movement 8-10 times before doing it with the other leg.
6. Tricep push-ups! These ones are always rough for me. While on your knees or toes and your hands shoulder-width apart lower down your chest to the ground while keeping your upper arms parallel to your sides! Your elbows should be pointing back!
After you finish up this move then go ahead and repeat this sequence. I put 3-6 times but really you can do whatever is best for you and your current fitness level! Also, feel free to switch directions each time you do your 1/2 mile run… I like to do that to keep my IT Bands happy!
Let’s talk a bit about compression equipment with our workouts. We love to do hard workouts, recover fast and to stay injury free but what things are we doing to help those things to occur? Compression gear is one of the things that we can use to help us to keep running, getting stronger, recovering and coming closer to our running goals. After just a few times wearing SKINS, I fell in love with them. The normal base layers that runners wear are NOT compression but by wearing SKINS you get full compression with each item—> plus, you gotta love how sleek and fast they look:) They are also perfect to wear around after a workout to help promote blood flow for recovery.
PS They call these awesome compression pieces SKINS because ‘If you’re not wearing SKINS, you may as well be naked.’
SKINS are proven to increase endurance, strength and power while decreasing soreness and risk of injury (yes please, to all of those things) and here is how:
I always used to think that compression gear was just to use after a workout and while that can really help to aid in recovery… I am loving the benefits of using compression gear DURING a workout. As you have probably noticed over the years of blogging I am always looking for things to help my running and I am stoked to have found these pieces to keep my muscles happy.
Their sports bras—> I am obsessed with the zipper front and having a compression sports bra keeps everything in place. I love that whenever I wear this sports bra I forget about it—> aka I’m not even thinking about it because it is so comfortable, non chaffing, stays in place and the awesome material that is right up next to my skin.
Brooke is just waiting for them to come out in her size to help with her triathlon training;) Oh, and in case you were wondering about how SKINS works with your sweat—> “Wicking is inherent in all SKINS fabrics. Moisture is drawn away from your skin, so you stay dry and comfortable. This process allows the body to regulate its temperature naturally. Even during an intense workout, your muscles can function at their optimal temperature.”
Also, you’ll need a killer playlist for the workout I shared today so here ya go:
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Do you have access to tracks near you? How often do you make it out to the track?
Have you used compression? What are your thoughts?
What has been your hardest workout of 2016 so far! I’d love to hear the details!
What running songs have you been loving lately?