Own Your Running

Own Your Running

Running. As simple as lacing up your shoes and going out the door. For sport, for stress relief, and everything in between. We run because it feels good. We run because we can. We run because nothing feels as terrible as not running. What follows is a list of thoughts on running. Not rules or guidelines, just ideas to have in your mind the next time you lace up for a run. 1. Starting cold can be a big mistake. The importance of a good warm up cannot be understated. Make the most out of your workout, and take a step to avoid injury by taking 5-10 minutes to get in a solid warm up. Arm circles, leg swings, marching, high knees, skips…all will get the blood flowing and prepare the muscles for activity. Or go your own route and dance in the kitchen before you head out. Anything that warms the body and preps the systems to “go.” Save all the stretching for after the run, and go easy on tired muscles. 2. Pick up your feet off the ground. Be engaged with your body. Stand tall with a slight forward lean and relax the arms. Don’t look at your feet. Be light on the earth. Shorten your stride and quicken your turnover. Notice a difference in how you feel? Practice efficiency and quick feet. Over time it will become more and more natural. Pay attention to your entire kinetic chain. Is it engaged and working? Are your feet light, or slapping the ground? Are you proud as you run? Take control of your body and own it....

Workout of the Week: 1/27/16

Workout of the week, focusing on ankle and calf strength. 1) Standing calf raises. Standing with feet hip width apart, push onto the balls of your feet for a one count. Weight should come straight down through the foot, make sure your weight is not only over the smaller toes. Lower down for a 5 count. Repeat 10 times. 2) With a resistance band, wrap it around the base of your foot and get in a good flex, hold 30 seconds to stretch the calves, then push against extension (hold band so you have resistance) for 30 seconds. Rest, then repeat 3-5 times...
Workout of the Week 1/20/16

Workout of the Week 1/20/16

Time to incorporate what we have shown you in exercise of the week into workout of the week! Here is one we like, it can be done on a run or a non-run day: Dynamic stretch warm up or cardio warm up 10-15 minutes of choice. Focus on getting good ROM and muscle activation. No added weight standing front leg raise 10-15 reps each leg (for added difficulty you can add weight) Standing hamstring curl 10-15 reps each leg Single leg dead lift (standing, lift right leg straight back and hinge forward at the hips. Arms reach for he ground then back to starting position) 10-15 reps each leg Leg bridge post (dig heels into ground not flat footed) 10-15 reps Standing side leg lift 20-25 reps each leg Side plank 30-60 seconds each side Plank hold up to 60 seconds   Any questions on this workout? ¬†Feel free to email us at info@krendurance.com...
Exercise of the Week:  Single Leg Extension with a Reach

Exercise of the Week: Single Leg Extension with a Reach

Coach Rebecca demonstrates the exercise of the week. Single leg extension with a reach. Great for the core (which remember is everything minus your arms, legs, and head) stability and leg strength. Stand tall, reach forward with good balance as shown, while extending the back leg. Start with 10 reps, 2 sets. Then add reps, sets, and try holding light...
Exercise of the Week:  I/Y/T

Exercise of the Week: I/Y/T

Coach Rebecca demonstrates the exercise of the week. I/Y/T. Good for shoulder muscle activation and as an auxiliary exercise. Standing, bring arms to form and “I.” Bring down to sides, then up again to form a “Y.” Back down to sides again, then form a “T” as shown. This is one rep. Controlled motion. To increase difficulty, perform on a incline bench or stability ball. Start with 10 reps, 1-2...