12 Days Of Christmas

Running knows no season (you know, like, love knows no season). It's always running season even during Christmas time! The holiday season is a popular time for people to overload on food followed by the famous New Year's Resolution to be active. Tip: Being active before, during, and after the holiday season will help convince you to stick to your exercise regimen. Waiting till the New Year isn't always the best idea. Well, you are probably thinking that is easier said then done. So, just combine the holiday spirit with running/exercise. How you may ask? Four words: 12 Days of Christmas. Create a personalized 12 Days of Christmas running/exercise list. It is just an exercise plan with goals you make for yourself but just jazzed up for Christmas. For Example:

12 Days of Christmas:

On the 12th day of Christmas, my true love/ running buddy gave to me....

12 Packs of Jelly Belly Energy Beans (You know, they may help you tackle those dreadful hills.)

11 Training Tips (Remember to trim your toenails, dress as if it is 20 degrees warmer, etc.)

10 Nutritional Tips (Carbs/ Protein help rebuild your energy and muscle strength.)

9 Power Running Songs (Bombs Over Bagdad... All time Go-To-Power-Song.)

8 Strength Training Ideas (Work muscles bilaterally; what you do to one quad do to the other.)

7 Suggested Goals (weight loss, miles ran, time ran, etc.)

6 Pairs of Socks (One can never have enough socks!)

5 Golden Medals... to earn in the future after all your hard training. (Ah, Victory!)

4 Race Entries (Atlanta ING Half/ Full or DOW Live Earth Run For Water.)

3 Pairs of Warm Running Gloves

2 New Pairs of Running Shoes (Asics or Nike = good choices.)

... and 1 New Running Outfit for your optimal goal i.e. Running a Marathon!

Now it's time to make your list. Be creative and have fun! Isn't that the point of exercise? :) Enjoy the holidays while being active and keeping off those unwanted pounds. This year you won't be the one complaining about how much you ate and thinking of possible names for your food baby.

Training Exercise of the Week: Wall Sits. This is a good full body exercise. You will be activating mostly your abdominals, quadriceps, and hamstring muscles to help stabilize your body. Here is how to perform the exercise:

Basic Wall Sits:

• Find an clear/smooth wall with nothing on it.
• Stand up with your back against the wall.
• Lower yourself as if you are going to sit in a chair. Your knees should be at a 90 degree angle while your back is flat against the wall.
• Place a pillow below you if you think you may slip and fall.
• Hold your spot for 30-60 seconds.
• Repeat 3-5 times.

Progression Wall Sits:

• Find an clear/smooth wall with nothing on it.
• Stand up with your back against the wall.
• Hold a weighted medicine ball of your choice.
• Lower yourself as if you are going to sit in a chair. Your knees should be at a 90 degree angle while your back is flat against the wall.
• Place a pillow below you if you think you may slip and fall.
• Hold your spot for 60-90 seconds.
• Repeat 5-8 times.

Training Tip of the Week: Before and/or after a long run you may experience unfamiliar muscle soreness due to the repeated pounding on the surface. If you know you are going for a longer run than normal you may want to take an anti-inflammatory before running, or you may take it afterwards to ease the pain. However, try not to do it more often than not. The more often you take an anti-inflammatory your body will build an adaptation to the drug causing you to have no benefit for it. So be modest.

Training Songs of the Week: I love iTunes CD Samplers! Here are a few alternative songs to mix up your playlist for those long or even short runs. Enjoy!

1. Acorn Factory- The Dodos

2. Gimme Sympathy- Metric

3. Belated Promise Ring- Iron & Wine

Happy Running,
Jayme