I've said numerous times, our bodies are made for moving. So get up and move. How you move and what you do is up to you. The harder you push yourself, the healthier you will be mentally and phyically. When you push through a plateau and accomplish something "hard" you begin to see yourself in a different mirror. You become more positive, have higher self esteem, and realize you are capable of doing whatever you put your mind to. My point is, always stay positive even when you see nothing but dark clouds. You will always break though the rough spots. When you accomplish your goals, it's an amazing feeling. That's why I run.
Training Exercise: Bosu Sit up/ Stand up. This is one of my favorite new exercises. Not only does it work your core (the sit up), but it also adds in some cardio elements (stand up). It's important for a runners to have a tight core for effieiecnt breathing and decrease the chances of stomach/side cramps. Then of course, the cardio aspect is important to help your muscles push through those 15 miles when you feel it is impossible.
Bosu Sit up/ Stand up
- Place the bosu on the ground with the ball side up.
- Find your setting by sitting on the Bosu with your back placed on the bosu where it slopes down.
- Place your feet in front of you on the ground about shoulder width apart.
- Lean back on the bosu, with your hips up (like you are bridging on the bosu). This is your starting position.
- From there, you will do a sit up on the bosu.
- Keeping your feet placed on the ground, push all your weight through your heals and stand up.
- That is the end position.
- Now return to the starting position and repeat. *Remember your feet will never leave the ground and the Bosu will never move. Ideally, you are returning the same spot each rep.*
- Repeat for 20 reps.
Training Tip: Variety! It is important to change your route at times. Doing the same route can cause boredom and suck the fun out of training. When doing the same run on the same course over and over you will begin to feel like it's a chore. It takes the excitement out of new scenery and challenges. Your body and mind needs to be challenged. Also, running the same course is a red flag for overuse injuries. You are never changing the force/impact on your muscles by running the same course. Having many options allows your body to adapt to different terrains and elements. If you feel stuck in your training, map out a new course and give it a try. I promise it will bring a fresh new feeling to your runs. You'll have a new spark!
Training Songs: I have a new list of songs! I'm kind of all over the map, but I think it's a good mix up! Enjoy!
1. Heaven- O.A.R.
2. King- O.A.R. ft Russell Simmons & DJ Logic
3. Stereo Hearts- Gym Class Heros ft. Adam Levine
4. Something To Believe In- Parachute
5. You Make Me Feel- Cobra Starship ft. Sabi
6. Otis- Kanye West & Jay-Z
Training Lagniappe: All I need is 11 more people, a witty team name, 2 creatively decorated vans, and car paint to record our (road) KILLS. Takers?! I'm for realz, I want to do this. Seriously.
Jayme Bergeron, BS
ACSM Health Fitness Specialist