Good morning everyone! Today we are talking all about two things that I am focusing on this year that will help my running big time—> stretching + strength training! This post is brought to you by Nike. While this is a sponsored opportunity, all content and opinions expressed here are my own.
In the next few days I am going to be returning to normal exercise again (WAHOO!!). I am so excited to work hard to build up my fitness, endurance and speed again. I’ve told you about the running goals that I have set for myself but I also wanted to share two huge goals that will help me to reach those running goals—> to strength train 3 days a week and to stretch daily!
I don’t know about you, but strength training is hard for me. My sister and I are the opposite. She loves strength training and doesn’t love cardio that much and I love cardio and struggle with strength training. The reason that I really want to make strength training and stretching a priority this year is because if I want to come back to running strong and racing again postpartum, strength training and stretching are the things that will get me there injury free! I know that my fastest races in the past definitely included strength training weekly leading up to the race. I always see big jumps in my fitness/speed and I find myself injured way less when I do make strength training a priority!
To go along with strength training, stretching is also so important for runners. Even though it just takes a few minutes each day to get in a good stretch, it is so easy to skip. This is the year to carve out time each day to stretch and take care of myself so I can continue to take care of others too! Below I am doing one of my current favorite stretches! With breastfeeding and holding a baby most of the day, my upper back is feeling it (the same thing happens when I am sitting at a desk and typing a lot). Opening up my chest while rolling out my upper back really helps!
Something that is going to help me to start and sustain my strength training/stretching goals this year = NEW GEAR. For me, having a new cute workout outfit that helps me feel comfortable, confident and excited for my workout really inspires me to get out and move!
I’m a huge believer that new goals feel better in new gear:)
Having the right gear is so helpful in motivating us to make new healthy habits. Nike has the gear that will help us to make our resolutions real this year and reach our potential!
I have loved Nike gear ever since I started working out regularly. I can’t wait to include their gear this year as I am strength training more than ever:) I LOVE how Nike pays close attention to form AND function with each piece of their gear. Their performance gear is not only cute/fashion forward but it is also designed with athletes in mind to help you perform your best while you are out there sweating and working hard! This grey tank is so comfortable and it fits me perfectly (it is loose in all of the right places)!
I want to show you some of my favorite pieces lately! The Nike Dri-Fit Knit Running Tank (they have so many cute colors and I have run a bunch of races in this tank), Nike Essential Flash Reflective Running Jacket, Nike Epic Lux Running Tights and Nike Air Zoom Pegasus 34 are all so incredibly comfortable.
I seriously want to live in these leggings and I love the side pockets! The Nike Air Zoom Pegasus 34 are exactly what I need to motivate myself to get to some bootcamp classes this year. They are so incredibly cute and feel like you are walking on clouds. Knowing that I get to put these on is going to help me get out the door to work hard on my strength training!
Not only is Nike gear perfect for our workouts but I love how cute it is to continue to wear around after to do errands or hang out at home in! Win-win!
Also, I have to show you how amazing the Nike Essential Flash Reflective Running Jacket is in the dark! It is so light, flexible (easy to move in) and the reflective portions are SO bright. I can’t wait to take this jacket out on an early morning run this year… You will be seen with this on!
Now let’s get talking about a workout that you can do while wearing your new Nike gear!
I asked [email protected]_cruncher to come up with an awesome workout for runners to help us all to get stronger this year. It is a workout that will target our hips, glutes, core, quads, hamstrings and it will help us to have POWER with each stride we take on the roads (or treadmill)! All you need for this workout is yourself, some workout gear that motivates you to move, a resistance band and a chair/bench/block for three of the exercises.
Below are pictures of the different moves for the workout! Let me know if you have any questions!
1. Regular squats
2. Squat jumps
3. Bulgarian split squats
4. Regular plank
1. Banded hip thrusts (start in a glute bridge and lower hips to slightly above the ground and squeeze your glutes and lift your hips back up to bridge position)
2. Banded lateral squat walks (walk sideways in squat position)
3. Banded single-leg kick backs
1. Reverse walking lunges (start with both feet together and step back into a lunge, lower your body until your rear knee almost touches the floor and push off your back foot and return it forward to starting position, repeat)
2. Single-leg elevated glute bridges (with one foot in the air and the other foot on a bench, lift your hips up into bridge position and lower back down towards the ground, repeat)
3. Cross-body plank knee tucks (start in plank position on your hands, bring your knee towards your elbow and then return it back to starting position)
2. Glute frog pumps (place bottom of feet together and move your heels as close to your butt as possible and then bridge up into the air)
Tell me when you try this workout. I want to hear all about how it goes for you! Let’s get STRONG together so we can set new personal records and stay injury free!
Shop at Nike.com to find amazing new gear to help inspire you to get out and work hard towards your fitness and health goals this year!
Oh and don’t forget to check out the Nike Last Chance Sale (HERE) it ends tomorrow: Up to 50% off last seasons’ styles! Some exclusions apply!
Do you prefer strength training on your own or in a group setting?
-A group setting is my favorite for strength training!
When you plank, do you normally do them on your elbows or your hands?
How do you fit strength training or stretching into your training? Share your secrets for me please:)
Cardio or strength training… which one do you love more? PS at what age did you start doing cardio workouts or strength training workouts? When did you start to love it (or are you still working on that part;)?