Tag Archives: strength routine

Training Log Review: Runner’s World

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rw_summaryFor the last month I have been using the training log on runnersworld.com both to log my work-outs as well as to experiment with one of the many available online training log programs available to athletes. It was a few months ago that I decided I would use and review as many logs as possible and I had started with the log on Race Nation‘s website before moving on to the Runner’s World log.

When I started with the RW log, I was slowly building my running routine back up from my marathon recovery and have since begun training for my first triathlon, so I have multiple kinds of work-outs that I need to track. I already had a profile on rw.com, but if I hadn’t, that would have been the first step, just like for any other site that stores your personal information.

The RW log has one button to enter a new run and another button that drops down with options to enter a bike, swim, strength session, walk, health note, or generic ‘other’ work-out. I found entering the first few entries to be tricky because not all fields of the log format were super intuitive to me. For most type of work-outs, standard data fields are: date, time, heart rate (rest, average, and max), route, distance, time, weight, and environment. There is also a standard notes box at the end, which I love, as well as the option to rate the quality and effort of the work-out on a scale of 1 to 10 with 10 being the best or hardest. And, as you may know, I am a big fan of measuring the quality of my work-outs. Continue reading →

Building a Strength Routine: Back

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j0395958The lower back is an integral muscle in the core and having a strong lower back and core contributes greatly to being able to maintain proper form over long running distances. Having a strong lower back also eases the shock the back muscles absorb with each step during a run and can help eliminate possible pain as a result of consistent running. I feel as though many of the core muscles I have always worked are the various abdomen and oblique muscles and I often neglect the lower back as part of the core unit. In my new strength training regimen, I have an entire set of exercises that work the lower back and surrounding muscles and though I feel sore from finally working that area, it’s a good pain and I imagine will pay off in the long run.

In addition to strengthening the lower back muscles and training them to be a support group for the rest of the core, doing regular back exercises and stretches will help improve posture. I sit in a chair in front of the computer most of the day and I love to slouch. I find it comfortable but I am very aware of how bad it is for me and I’m sure it’s not the most attractive look either. It also concerns me a little that it is a chore for me to sit up straight for extended periods of time. If I can’t simply sit straight in a chair, how am I supposed to run more marathons with any kind of good form? Continue reading →

Building a Strength Routine: Legs

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I am happy to say that I have been sticking with the strength routines that I put together just a week ago. It helps that I have a lot of exercises to choose from so I can vary the routines for the various muscle groups which will hopefully keep me from getting bored. Though I think I like working my arms the best, I understand the importance of strengthening all the muscle groups to improve running performance. After reading a fantastic and detailed article about IT Band Syndrome (perhaps the best one I’ve read yet), it’s even more clear how critical having strong legs and glutes are to preventing injury.

Unfortunately, I don’t love leg exercises; in fact, I loath them. For a long time I thought that running was all the leg exercise I needed until I started learning more about training, strength, performance, injury prevention, and realized that successful running and overall fitness is best achieved by a combination of routines and exercises. The following leg exercises are from the 2007 SELF Challenge and Runner’s World and have the added bonus of working multiple muscle groups. You will notice that lunges are missing from my leg routine though they are part of some other muscle group exercises. Continue reading →