Don't forget about two important things as a runner.

As a runner, we forget to think about two important vital keys to our success in the long run!

1. Nutrition.
2. Lifting. --yeah. say. wha.. do most of us even want to think about lifting?!

Nutrition. As I was reading Stack Magazine the other day, Derek Jeter discussed how important it is for him to start out his day right by eating breakfast.

Later in this article he said, "Life is a game of constant adjustments, year in and year out. To stick around, I think you need to take care of yourself, focus on what you eat, and try to stay healthy."

It's so hard sometimes as runners because we're ravenous all the time, but if you eat a good filling breakfast like Derek said, we'll stay full longer. Just eat as much healthy good as you can. I try super hard to eat healthy, but I really, really, really, I mean really do love food, too.

Here are some recipes ideas I have on Pinterest!


Oh, and here's the lifting part of this post. Strong hamstrings, thighs, and upper bodies will only make us faster. Here is the lift of the day, try it!

THIS IS NOT ME! Thank Google:)


I do this in the weight room with a 10 lb. plate. It works wonders. Burns your hamstrings, of course, but don't be surprised when you feel it in your calves, too.

Lifting is a GOOD thing, and ladies don't be scared to bulk up. I was always terrified of adding weight and bulk because of the fear of it slowing me down, but it only tones me up. Runners need strength training as another form of training, we can't just run and run and run. We get injured, never improve, and/or get bored!

From Runner's World:
1. Work your back side: People tend to neglect the muscles they can't see. They focus on their quadriceps and chest, and overlook their hamstrings and back. But building your posterior chain is especially important for runners. The muscles on the back of your lower body propel you forward and the muscles on the back of your upper body help you maintain an upright running stance. Slumping forward decreases your ability to run efficiently, requiring you to exert more energy. Many runners work their quads more than their hamstrings, creating a strength imbalance, which is the primary reason for recurrent hamstring injuries. Weak hamstrings also transfer stress to the knee joint.
2. Target Your Core: Core training is as trendy as Tae-Bo was in the '90s. But this is one fitness fad runners should embrace. Your core is the foundation from which all movement is initiated. It includes all the muscles of your midsection and hips that support your spine and allow you to flex, extend, and rotate your trunk and hips. A strong core gives you more than the confidence to race sans singlet; it improves your performance. Exercises that involve twisting your torso not only work your abs, they also strengthen your hips, which enable you to fire up a powerful stride and finish-line kick when the rest of the pack is fading.
3. Mix It Up: People tend to gravitate toward workouts that emphasize their natural abilities. Since runners are masters of endurance, it makes sense that in the weight room, we'd adopt the classic formula for building muscular endurance--light weights, high repetitions. But lifting heavier weights for fewer reps is necessary for increasing strength. Strong muscles enhance the stability of your joints--which reduces the wear and tear on ligaments--and make you a better sprinter and hill climber. Our program incorporates both lower repetition (six to eight) and higher repetition (10 to 15) sets. Afraid of bulking up? Don't be. Adding a significant amount of muscle requires a steady surplus of calories, which few runners have, and workouts that focus on muscle size, not performance.
4. Multitask: Running's your main gig, so you need a lifting program that won't infringe on your road time. The key to an efficient workout is emphasizing compound movements -- exercises that require you to move more than one joint at a time. For instance, exercises like rows and lunges give you greater benefits in less time than single-joint isolation exercises such as bicep curls and triceps extensions. Another way to get the most from a workout is to combine two movements into one. For example, rotating your torso as you perform a shoulder press doubles your gains.

THANK YOU Runner's World.



Also if you do need a little spice to your training, try a Nike Workout, too. It focuses on cardio, strength training, and agility in a 30-45 minute video with a beginner, intermediate, and advanced levels. What more could you need?

For more workout ideas and tips, follow my Running Board on Pinterest :)

Tell me!

How do you REALLY make the most of your training plan? Whether it be eating right, running different workouts, lifting, do agility work, box jumps, I mean there is SO MUCH stuff to include in our training to make us stronger, fitter, and faster. Which is SO COOL to think about:) What do you do?!
I really try to focus on eating right because I believe that's been to a lot of my success! I do run different workouts- like I do a long run once a week, tempo runs, speed work, and intervals, but some weeks my workouts are ALL over the place. I just started lifting more after never lifting that much and agility work and box jumps hate me, but I know they help me! I can see a HUGE change when I do more agility work with my running.