Plyometrics are exercises that are explosive movements that will not only build muscle mass but torch calories. They specifically target fast twitch muscle fibers and improve your power and agility. They are great for athletes looking to improve their times and performance, but can be an excellent addition to any fitness regime. For athletes they will increase your raw speed, make you more responsive, and that power will mean a better finishing kick at the end or your races; and for sprinters it also means more explosiveness out of the blocks. Plyometrics are hardly limited to runners and virtually all sports incorporate some version of them; think anything that requires jumping, a quick reaction, and raw speed.

Because they are anaerobic in nature and usually involve maximum efforts, they will boost your metabolism not only when doing the moves, but also in what is known as the after-burn effect, when your resting metabolic rate will be elevated for hours even after you've stopped exercising. The subsequent muscle mass that you build will further enhance the number of calories your body burns throughout the day because a pound of muscle consumes vastly more calories than a pound of fat. For these reasons these moves are appealing to anyone looking to get leaner and more fit.

Adding plyometrics to any regime needs to be done gradually and you need to be extra aware of your form through each movement. Because they are powerful, almost all-out efforts, as you tire your body will be more apt to 'cheat' or not do the activity correctly and you could be more prone to an injury if you aren't conscious. Just be certain to take your time and also know that while you may not feel sore during the workout, you will definitely feel the effort later on, so start out with only one set and then work your way up to three sets that you can do three times a week with at least a day of rest between them.

* Box Jumps: Find a box or raised stationary bench or step. Facing the box, load yourself by getting into a low squat and prepare yourself for a leap onto the box. Return to the ground and do this 10 times. As you advance, increase the height of the box.
* Single Leg Hops: Balance on one leg and jump forward as far as you can with each hop. Do 10 on each leg.
* Squat Jumps For Distance: Standing with feet just about shoulder width apart, lower into a deep squat and thrust yourself forward as far as you can. Think about a standing long-jumper. Do this 10 times.
* Star Jumps: Stand with your feet together and arms at your sides. Jump high off the ground and as you do so kick your legs out to the sides and lift your arms over your head. This moves looks something like a jumping-jack from your old PE days.
* Bounds: For a distance of 30 meters aim to make each bound as long as possible; think of exploding off of each toe-off and then eating up as much air. Immediately as you land push off with the next leg to keep one fluid movement. Do two lengths of 30 meters alternating which leg you lead with.
* High skips: Again for 30 meters skip up and off the ground to try to gain as much height as you can with each lift off. Do two lengths starting alternating which leg you lead off with.

Summer is now officially in full swing, and that means for anyone running and working out outside the temperatures are rising...and the sweat will be pouring down more profusely than before too! While you do still always sweat working out outdoors even in the colder winter months, you may not 'feel' it because the cold air evaporates it very quickly but you do still lose fluids, it isn't as much as when the sun is blaring down on you. For this reason it is especially crucial to stay hydrated and not only with water but you also need to restore the electrolytes you are losing too.

When you sweat while running and working out you lose much more than strictly water content; if you don't ensure the balance of your electrolytes stays in the optimum level you will run the risk of not only bonking but could actually face some pretty serious health problems. This is extreme but when you hear about runners dying from being overhydrated, what that means is that they drank so much water (and only water) that they diluted their electrolyte levels (mainly potassium and sodium) so severely that their heart couldn't function. That isn't to scare any one as you'd have to drink lots of water, but the point is you need to make sure to rehydrate with a sports drink that contains these key elements along with water.

A good way to gauge how much fluids you are losing is to weigh yourself before and after your run; for every pound of weight that you lose (and it's only water weight folks not fat miraculously melting off of you in an instant...haha) you need to drink 16 ounces of fluids. There is the tried and true Gatorade, although there is lots of just plain sugar in that drink and there are better options, and you could even dilute it with water if the taste is too sweet. My favorite drink was Ultima but I don't think they sell that anymore as I haven't found it in years; even better though there are now sports recovery drinks that contain some protein that is excellent post run.

While you need to of course drink fluids after your run you need to remain hydrated throughout the day. Keeping a water bottle close at hand may look 'dorky' but you should be sipping all day long; by the time you actually feel thirsty your body is in a minor state of dehydration. You want to be 'friends' with that bathroom and your urine should be clear if you are properly hydrated. It's been proven that not only your endurance will suffer due to dehydration but your muscle strength too; you will peter out at the end of those runs and in studies weight lifters were unable to lift as heavy a load if in a state of even minor dehydration...those muscles need fluids and the electrolytes to follow!

Feeling dizzy or faint is a sure sign of dehydration...and you never want to feel that way, it's no fun. The standard rule of thumb you hear about 8 cups of fluids a day really isn't enough for very active individuals, and especially in the heat of summer. You don't have to take it to the other extreme and head out for every run carrying a water bottle and fuel belt but you need to be diligent before and after. If you are running for less than an hour it is usually okay to go sans drinks or gels (Unless of course you're running in ridiculously hot weather and humidity and you may want to plan beforehand and plant a few water bottles on your route or pass by some drinking fountains!) but once you eclipse that hour mark that is when you are heading into rehydration/refuel territory. Everyone's body is a bit different but obviously if you are out there training for a marathon and going to be on the roads for two plus hours you will need both!

Alright fellow fitness fanatics, we all love a good sweat and should be out there breaking one this summer season, but make sure to rehydrate smart so that you come back stronger and faster next time! :)

A common mistake people make when they are working out is wearing the incorrect kind of footwear. Whether it be that they are just unaware of it, figure it doesn't make that much of a difference, or (and I have been guilt of this in the past!) they are looking to cut back on expenses and don't want to invest in a new pair of running shoes. But the truth is, if you aren't wearing the right kind of shoes you are drastically increasing your chances for getting injured; and even if you don't wind up injured enough to warrant taking time of you could be left with nagging sorenesses, tightnesses, and aching joints. What's also interesting is that many common ailments aren't necessarily directly around the foot or ankle; because of different running gaits and the other movements you undertake during your particular activities of choice it can be surprising to learn that a strained hip flexor or even serious back problems are tied to the shoes on your feet.

That being said, the first thing you need to know when you are getting the proper shoes for working out is your foot type. Once you've determined whether you are an overpronator, supinator, or neutral foot type you then can shop accordingly. Now once you've found the perfect pair of running shoes the next thing you have to do is put a life term on those kicks; an average shoe should last about 500 miles. That can work out to being two months or up to six depending on how many miles you run a week, so take a trip back to elementary school and do a little mathematics. :) That is just a rough estimate and again everyone is different; some people land particularly hard on their heels or forefoot so if you notice that the treads are wearing thin (usually running shoes have a black or darker colored bottom, if you start to see the lighter shades under that top layer it's time to lay those shoes to rest) then you may have to get a new pair even sooner.

Making sure to get a new pair of shoes can be something that slips peoples' minds, so if you keep a training log it can be helpful to write in the date you purchased a new pair as a reminder. It is surprising how you can sometimes 'feel' that you need a new pair of shoes; you may notice a tight Achilles, your knees are sore, or you could start having a flare up of shin splints. When these things start to occur people sometimes look to other forms of treatment (which is always smart to do in addition) when in fact they could have solved the problem with a simple shoe change.

Finally, another tip is to actually buy two pairs of running shoes and then alternate between the two. This actually will prolong the life of each shoe; both a cost effective and smart way to stave off an injury. I know that some people take to their workouts or go running in the wrong pair of shoes just because they don't know any better...but I cringe when I see someone running in a pair of converse (and I've seen others sporting jeans!) and think it must be something akin to what your dentist would think if he knew you were brushing with your finger. ;)

So be smart, diagnose your foot type, get the right pair of shoes, then keep tabs on those shoes and be ready to send them to the grave when it's time. You can actually be eco-friendly and recycle them; Nike stores usually have a bin for you to toss your old running shoes into in one of their Reuse-a-Shoe bins which is a neat program that will grind down the shoes and then reuse them to build tracks, playground equipment, and other neat things.

the power of visualization and picturing yourself achieving your goals is something that i believe is quite remarkable at keeping you motivated to continuing on the path to reaching your dreams when things get tough or tedious. this is something i've not only heard plenty of successful individuals preach about but have experienced first hand as well. growing up i was always one with an active imagination (yes i had an imaginary friend 'hockey' who must have been quite a klutz being that he broke so many things!) and at a point when my daydreams turned from purely fantasy to perhaps things i envisioned myself achieving i continued on picturing me in the 'future' accomplishing what i set out to do or drawing encouragement from what i envisioned others having done and wanting to follow suit.

when i started competing in track and other running races i found this is something very common and in fact an integral part of training is in mental; you do have to come to the line with a certain degree of confidence in your own training and abilities or you take yourself out of the race before you even start. another aspect is that racing hurts...there is no two ways about it and when that burn does set in one of the best ways to keep pushing onward is to think about how great you will feel at the end should you achieve what you set out to do. this is true in nearly any other parallel; when things start to pile up and you are at the point of breaking what separates those who keep going from those who give up or at least give in and settle? yes, a part of it comes down to natural ability and even luck but a major factor is how much you believe in yourself and that will bring with it a certain amount of fortitude to keep working, keep digging deeper to bring that dream, that vision, to reality.

yes, it doesn't always happen; plenty of people line up in the same race and they all want to win, they all believe they have a shot but of course only one person will cross the line first. yet even though plenty more people may fail at winning that particular race if they continue to have faith in their cause, to still feel the hunger, the desire to pursue their own victories they will put their nose back to the grinding stone and have the courage to come back next time with an equal, or even greater, amount of belief and try again. and even if they didn't win perhaps that wasn't their goal; maybe it was a certain time they had set out to beat and they very well could have done that.

we all have races in our lives and some of them we can choose to enter in, the ones that mean the most to us, or instead dissuade ourselves from doing so because we don't believe it could ever happen. yet people who imagine themselves conquering those goals and picturing what 'could be,' have in my opinion a far greater shot in at least making it to the starting line of the race instead of passing up on it for the fact that it may seem too daunting and the chance of failure too great. and to keep on running and outlast the competition you must have an equal amount of imagination because continuing on in pursuit is even harder than just beginning. there will be obstacles and daily training and tasks will no doubt become tiring and tedious, sometimes even mundane; set backs will tempt you to give up but if you hold tight to the picture of the future you envision you will find the strength, the courage to look forward and put one foot in front of the other.

failure is also something that you will no doubt be met with, no one achieves their goals without having first failed at something; so do not think of it as a deterrent to continue on but perhaps just another barrier to cross or a veer in the course that you will overcome, adapt if necessary, and continue the race to the finish line.

All of you who have made it up to this point after completing week 8 of the running training program are doing great! Keep up that momentum and you will be getting the results of a leaner body, faster times, and a more fit you. I hope that last week's tempo run felt controlled but like a hard effort; you should have been able to learn a bit about pacing yourself from that workout too. If you felt like you were fading at the end you most likely were a bit overzealous in the beginning; conversely if you think you may have had a bit too much energy left at the end you could try to go out a bit harder next time. It's all a process and you will get more familiar and in tune with your body with practice...so keep at it.

This week we are going to actually do a little time trial sort of workout so that you can see what kind of shape you are in now and then we will do the same fitness test in a few weeks to mark your improvement. It's always motivating to see in black and white that you've progressed and the clock is your proof. The time trial can be done out at a track for the best of accuracy and that's recommended; but if you don't have access to one you can measure out the distance on the roads. (You can use your car to help you there.) The time trial is going to be like a race, and you can even enlist a fit buddy to help push you if you'd like so it will be all out by the end.

Monday: Weight routine with five minute cardio warm-up
Tuesday: Combined interval workout for total of 40-55 minutes (with a warm-up and cool-down you will do 4 to 5 sets of three minutes hard, two minutes easy, 1 minute hard, two minutes easy)
Wednesday: Easy run or cross train for 40-55 minutes
Thursday: Weight routine with five minute cardio warm-up
Friday: 2 mile time trial (do a warm-up that includes some strides before you start, do 8 laps around a track, and then finish with a cool-down for a total of 35-45 minutes)
Saturday: Easy run for 40-55 minutes; be sure to go easy to allow yourself to recover from the time trial!
Sunday: Long run 45-75 minutes

Finally, you should still be focusing on getting that perfect form for at least the last 10 minutes of each run. Also do a form check periodically to catch yourself if you are lapsing into a bad habit. Keep it up you guys, and it is important to write down your finishing time for the time trial in your running logs so the next time you do it you will have a goal to try to beat!

Way to go for all of you who finished out Week 7 of the running training program. By now you should be getting better at gauging your paces for the workouts and noticing that you are feeling more fluid and faster. Soon you'll be burning up the track and roads, right?! From last week you should be focusing on one aspect of your form that needs improvement. We are going to continue doing that this week, except now you will be extra diligent the last ten minutes of each run.

The goal of this week is to continue to improve your running form and efficiency and develop your aerobic capacity with a tempo run. This will be a continuous, sustained effort that is just below that which you would be running in a race. You want to keep your heart rate around 80% of your maximum and you should feel like you are going hard but still able to maintain your form. It is not all out, but getting near that point. The most successful tempo runs will work on a negative split idea in that you will gradually be getting faster as you go along so that by the end you are at your fastest pace instead of fading from going out too fast. This is hard to do, even pros make the mistake of getting overly zealous at the start and dying by the end.

Monday: Weight routine with a five minute cardio warm-up
Tuesday: Short interval workout for a total of 35-50 minutes (within your run do 8 hard sprints for 30 seconds each; make sure you get at least 2 minutes recovery jog between sprints)
Wednesday: Easy run or cross train for 40-55 minutes
Thursday: Weight routine with a five minute cardio warm-up
Friday: Tempo run workout for total of 35-50 minutes (with a warm-up and cool-down you should do a 'comfortably hard' effort for 20 minutes)
Saturday: Easy run for 40-55 minutes
Sunday: Long run 40-70 minutes easy

Keep notes on how you feel during and after your runs in your training log and be sure to refuel and rehydrate within 30 minutes of completing each workout. This will make sure you recover properly, build muscle, and come back stronger next time!

Week 9

Way to go for all of you who have finished Week 6 of the running training program and are back for more! The last week we began to add in training elements that were outside of strictly running with weight lifting being the first. Another very important aspect to focus on is proper running form. This will not only make you more efficient and then faster but help prevent injuries. The less excess energy you waste on poor running habits, like crossing your arms in front of your chest or over striding, the easier it will feel to increase the pace.

The goal for this week is to pick one aspect of your running form that needs to be improved and focus on that single thing for the last five minutes of every run. That means if you need to adjust your stride length, for each of those five minutes do a 10 second stride count and try to hit 30. Test yourself and see how close you can get. You only want to tack one thing at a time, and then slowly integrate that change to not only make it easier (you don't want to be thinking of a zillion things you need to fix) but it will also prevent you from getting hurt. As you shift your form you will be noticing different muscles working and you don't want to overload them all at once and wind up unable to get out the door next time.

Monday: Strength training with five minute warm-up (think of form!)
Tuesday: Shorter interval workout for 35-50 minutes (with a warm-up and cool-down have the middle 20 minutes alternate between one minutes hard and one minute easy)
Wednesday: Easy run for 40-55 minutes
Thursday: Strength training with five minute warm-up (think of form!)
Friday: Longer interval workout for 35-50 minutes (with a warm-up and cool-down have the middle include three to four sets of 3 minutes hard, 2 minutes easy, one minute hard, 2 minutes easy)
Saturday: Easy run or cross train for 40-55 minutes
Sunday: Long run 40-70 minutes easy

Keep it up you guys; you should be feeling stronger in those workouts and be sure that the days of your easy days you allow yourself to recover. Don't go too fast or hard or you will be left overly fatigued on the more important workout days.

Week 8

We've all seen them, the hunched over, the gigantic striders, their arms flailing akimbo; yes when it comes to different running forms and styles it seems we are all as unique as our appearances. Yet there is a 'model' running form that has been shown to be most efficient and if you were to look at the best runners in the world there you would find that many of them do resemble their competitors. This is because their techniques have proven to be the best to get them the fastest times possible; they don't waste any excess energy on unnecessary movements and everything is streamlined and moving forward.

While not everyone will be able to run as fast as the Olympic caliber runners, we can take steps to at least mimic their proper running form. This includes holding your arms at a 90 angle bent at the elbow and then moving on the same plane frontwards and back. You shouldn't be crossing your arms in front of your chest, having them held up so close to your chest that you don't get much movement at all, and you don't want then to be down swinging by your thighs. Concentrate on lifting them up to be about even with your beast bone in front and then when they swing back think of hitting about where you would have a pocket on your shorts.

Proper running form is also going to mean that you are standing up tall to not only allow for the most lung capacity but you will also be slightly tilted forward to help propel you that way. You want to think about being erect and then slightly tipping your pelvis inward so that your butt isn't sticking way out in back. Your legs then should work in a sort of cycle motion with your knees lifting up and then back to then push off. You want your foot to ideally land directly below you for the maximum power for each push off. Everyone will have a different stride length, but you want to aim to get as close to 180 strides per minute to be the most efficient; this works out to about 30 strides each 10 seconds. (One stride is a full complete cycle on a single leg, not each step that you take.) Count your strides and try to adapt accordingly; if you are overstriding and leaping while you run you will be wasting a lot of effort as you will need to claw forward before your foot even pushes off. Similarly too many short strides aren't going to give you the most power for each lift off.

Finally, one thing you need to keep in mind for the perfect running form throughout is to RELAX. Don't clench your jaw because this will likely cause you to tense up and raise your shoulders. Relax your shoulders and let your arms swing freely. If you find this happening take a deep breath, shake out your arms, and return to the correctly position. Adapting your running form is tricky and takes a lot of time because at first the changes won't seem natural. But if you target one specific thing to focus on in your runs, master that aspect, and then move onto the next eventually you will be looking more and more like those professional runners who make it seem almost effortless. But don't be fooled, they are working just as hard as you!

Thanks for coming back for more and great job for finishing week 5 of the running training program. Hopefully the speed workout and longer interval session went well and that you are learning to gauge your paces. An important thing to remember is that as with any kind of sport or regular workout routine you always want to be stressing different energy systems and then challenge yourself to improve. Along with that there are many things you can incorporate into your program that while they may not be running they will translate over into faster times and better performances. This includes weight training, dynamic drills, stretching, plyometics, flexibility drills, form work, and core work. That may seem like a lot to digest, but those are just some examples of the many different training techniques that you could sprinkle in throughout your training weeks and months. Yet at the same time you don't want to add in everything all at once, and there's no need to necessarily add in all of those things and it depends on your own unique goals that you can then pick and choose what is most important and what you have time for.

The goal of this week is to integrate a weight lifting routine that will hit every major muscle group in your body. This will increase overall fitness, get you leaner and meaner, but in terms of running it will give you more power. You will want to do this routine twice this week and eventually we will increase that to three times a week. This week will still have a speed workout day and another day geared towards building your endurance.

Monday: Strength training routine with a five minute cardio warm-up
Tuesday: Speed workout for a total of 35-50 minutes (start with a warm-up and then you will do sets of one minutes hard, one minute easy, 30 seconds hard, one minute easy; you will do a total of three to four sets and then finish the run as a cool-down)
Wednesday: Easy run for 35-50 minutes
Thursday: Strength training routine with five minute cardio warm-up
Friday: Easy run or cross-train for 35-50 minutes
Saturday: Longer workout for a total of 35-50 minutes (start with a warm-up and then between three and four sets of 5 minutes hard followed by three minutes recovery jog; finish the run as a cool-down)
Sunday: Long run for 40-70 minutes (go very easy)

We have changed the amount of times for the intervals to get you used to going at different paces. For the speed session really work on blasting the shorter 30 second intervals and on the longer day aim to work on being able to still start out at a level 8 in terms of effort (from one to ten) but as you progress try to pick up the pace so you finish faster than you started. Finally, we will keep the length of the long run the same this week and be sure to take it easy so that you recover from the hard workout the day before. Get after it and be sure to check back for more updates throughout the week!

Week 7

Way to go for all of you who have finished up Week 4 of the running training program and by now those runs should be feeling a bit easier. I always say that the hardest part of running is just getting started and the initial 2 weeks are perhaps the worst; that is kind of the make it or break it point. But once you crest that period the motions will start to feel more fluid, you'll be less sore, and from there your breathing will be less labored as you get in better cardiovascular shape!

I hope the first interval workout you did last week went well, and the goal for this upcoming week is to tap into both your aerobic and anaerobic fitness systems. This means that for one workout you will work more on your speed and the other will focus on endurance. We will do this by going shorter, faster, and with more recovery for one session and then longer intervals with less recovery for the second.

Monday: Day of rest or light weights
Tuesday: Short speed session for a total of 30-50 minutes (After a warm-up you will do 6-8 hard efforts for 30 seconds followed by 2 minutes of easy jogging between each one; be sure to let yourself recover before starting the next and then finish the rest of the run with a cool-down)
Wednesday: Easy run for 35-50 minutes
Thursday: Easy run or cross-train for 35-50 minutes
Friday: Day of rest or light weights
Saturday: Longer interval session for total of 30-50 minutes (After a warm-up you will do 4-6 hard efforts for 3 minutes each followed by 2 minutes recover between each one; finish the rest of the run with a cool-down)
Sunday: Long run for 40-70 minutes - be sure to take this one easy

For the shorter workout day you will be right about your maximum speed. The longer session you want to then pace yourself, especially in the first few intervals, so that you finish going hard but still feeling strong rather than fading. Learning to properly pace yourself takes time and practice, but you'll soon discover how to find your rhythm. Track your week in your runner's training log and keep it up; be sure to check back for more updates!

Week 6

Tapping into different muscle groups and cardio systems is the best way to not only get in the best shape that you can be but to also keep things from getting too boring. This is why any athlete in training won't be doing the same old routine each and every day. Not only is it monotonous but after a while you're body will actually adapt to the workout program and not only won't improve but will actually find ways to cheat and use less energy. You don't want to get stuck in a rut, and I admit it is easy to fall into a comfortable routine and just zone out. But if you do this you're not going to do yourself any favors and instead you want to keep spicing things ups.

The two fitness systems are the anaerobic and aerobic capacities. Your anaerobic system is the one that you use for short bursts of maximum efforts; think sprints and plyometric jumps. You will only be using the fast twitch muscle fibers and the longest amount of time this system works alone before switching over to aerobic is about 20 seconds. The aerobic system then is what you use for sustained cardio exercise and works off of slow twitch muscle fibers; you can use this one much longer than the other. Both need to be addressed for a well rounded fitness training program but different people have different bodily make ups and varying ratios of slow twitch to fast twitch muscle fibers. That's why some people are more apt to be sprinters and high jumpers and other are marathoners.

Yet to get the most from your workouts you should try to mix in different exercises and types of training to hit these different capacities each week. For instance one workout should be geared toward faster, shorter sessions such as intervals of 30 seconds all out and then nearly full rest until the next one. You could also do plyometrics to tap into your fast twitch muscles. Then a second workout that week could be intervals of longer time or distance such as 3 minutes hard and then enough rest so that you can do the next one but not so much so that you are fully recovered. This will build endurance and stamina. You could also do a longer tempo effort which is at threshold level, just under a race effort, for 20 minutes or more.

A complete training program is going to stress all of your systems and maximize as many muscles as you can. This will not only keep you a well rounded athlete and improve your overall fitness and abilities but it will keep things fun and exciting as well.

You should have finished your Week 3 of the running training program and getting ready for the next! This week the goal is going to start easing into specific workouts that are going to target different systems to get you faster, build your endurance, and ultimately a better athlete and in tip top shape. You don't want to put too many stressors on yourself all at once so we are going to gradually incorporate these workouts along with increasing the amount of time you are running and working out. The key is to balance the upped volume and workload so that you keep progressing but not end up getting injured.

So there are going to be three small changes this week. First, we are going to increase the time on the runs by 5 to 10 minutes. (The exception is if you have already been doing the maximum amount in which case some of the days will be the same.) This includes the longer run as well, so make sure you go the furthest on that one. Second, if you have been cross training for some of the days you want to replace one of them with an easy run so that you are then running at least four days a week. And finally we are going to be doing a pyramid interval workout one day as well as a one pick up run another. For the interval workout follow the guide laid out in the plan so that you are doing a series of six harder efforts; if you have been running longer than the 30 minutes of the plan you will then just increase the time on the warm-up and cool-down. Those that have still been doing some walking, keep trying to get yourself running as close to the total amount of time and on the interval workout day try to make each hard effort at least a full run.

Monday: Easy run or cross train for 30-45 minutes
Tuesday: Pick up run for 30-50 minutes with 3-6 strides
Wednesday: Day of rest or light weights
Thursday: Easy run for 30-45 minutes
Friday: Pyramid interval workout for 30-50 minutes
Saturday: Day of rest of light weights
Sunday: Long run for 35-65 minutes

Make sure to refuel and rehydrate after all of your workouts so that you'll be able to recover faster and feel better for your next run. After your interval workout write in your training log how you felt during the different paces and note if you felt you finished strong or perhaps went out a little too fast on the first couple and faded. This is important as you begin to learn how to best pace yourself so when it comes time to race day you are the one passing people at the end instead of being passed. It's all a learning process as you get more in tune with your own body. Keep it up and be sure to check back for updates!


Week 5

Way to go for all of you in the running training program who have made it through Week 2! I hope that you are feeling a bit stronger and less sore from your runs and that you are beginning to find that you are getting fitter. The first few weeks of starting any new fitness routine are generally the hardest as your body gets used to the effort. From Week 2 you should have started to get your turn over going faster with some pick up runs and for this next week we are going to still include those but add in a long run. It is best to only add in one new stimulus each week in order to keep you moving in the right direction and not wind up injured.

The goal of Week 3 is to get one of your runs at least 5 to 10 minutes longer than any of the runs you've done thus far. A long run is a great way to build your base strength and increase endurance. Further it will burn more calories and should you be looking to lose weight that is going to help you to do so. For this week you will still have two runs that are pick ups, one that is a long run, and the two other days will be those of either easy runs or cross training days. If you have only been doing three days of running up until this point, keep it as such for one more week. If you have been doing mixtures of fast walking and running or jogging keep trying to increase the amount of time running and less of walking and hopefully you will be jogging the entire time soon!

Monday: Day of rest or light weights
Tuesday: Pick up run for 25-45 minutes with 3 to 6 strides
Wednesday: Easy run or cross train for 25-45 minutes
Thursday: Easy run or cross train for 25-45 minutes
Friday: Pick up run for 25-45 minutes with 3 to 6 strides
Saturday: Day of rest or light weights
Sunday: Long run for 30-55 minutes

Make sure you're doing a good warm-up and easing into your paces and finish each run feeling strong. Come back for more tips and of course the next week of training!

Week 4

Congratulations for making it into Week 2 of your running training program! Hopefully you are enjoying the time during Week 1 spent logging those miles and aren't too sore. Some soreness is to be expected if you haven't been running regularly, but they will subside as you get in better shape and keep up your consistency. For this second week the goal is to begin implementing bouts of faster running into your regular runs. This will get your turn over and feet moving faster, tapping into your fast twitch muscle fibers, and setting you up for workouts in the future. The aim is to then have two runs in which you will be adding strides into what is known as a pick up run. Depending on how long you are going and how much you've been working out up until this point you will then choose the appropriate amount of strides per run; stick with the lower numbers for shorter runs. Make sure each pick up is faster than you normally are going but that you are still able to maintain your proper form.

Monday: Easy run 25-45 minutes
Tuesday: Day of rest or light weights
Wednesday: Pick up run for 25-45 minutes with 3-6 strides
Thursday: Easy run or cross training for 25-45 minutes
Friday: Day of rest of light weights
Saturday: Easy run or cross training for 25-45 minutes
Sunday: Pick up run for 25-45 minutes with 3-6 strides

Add these workouts to your training log and be sure to come back next week for Week 3!

Welcome to the New Year and if that includes a new you with running dreams, weight loss goals, and looking in improve your cardiovascular fitness you can start out on a running training program here. Each week you will find a detailed workout plan that will get you from couch potato to fitness freak! To get in shape the key is consistency, keeping it fun, and building up slowly so that you avoid getting injured or burnt out.

This running training program can be followed by both those who are already in decent shape and looking to get faster with a goal for a personal best racing time, for those that have never run a step in their lives, and everyone else in between. For this reason there will be a range of how long you should be running each day and if you are just starting out you will want to stay on the more conservative amount of miles or minutes run. As you progress you will go up in miles, and for those that have been running you can choose to run the higher recommended miles or minutes. Be in tune with your body and how you are feeling; if you are overly sore or feel like you pulled or tweaked something back off and take it easy. Fitness is a life long journey so don't feel like you need to do it all at once.

For this first week the aim is to increase the amount of cardio that you are doing and implementing running up to five times. New runners will run only three times this week and the rest of the days will be cross training cardio exercise such as going on the elliptical machine or aqua jogging in the pool. These are great ways to stay in shape as they will get your heart rate elevated and mimic the running motion but are easier on your joints. Running too much all at once will put you at risk for an injury, so that is why you will want to cross train for the other days. Each time out you will run or workout at a comfortable pace; one that you can hold a conversation at between breaths. If you have a heart rate monitor you should aim to keep your heart rate between 65 and 75 percent of your maximum heart rate. On an effort scale of one to ten it should feel like a seven.

If you aren't able to do the full amount of time running yet that is okay; everyone is starting at their own place and will be running at their own pace. Start by doing a brisk walk for five minutes to warm up and then alternate between spurts of running and walking. If you can only run for one minute at a time before walking again, that is okay; just try to make the total workout time and then as you progress you will increase the amount of time running and decrease the amount of time walking. Before you know it you won't be walking at all!

Monday: 20-40 minutes of easy running
Tuesday: day of rest or lifting light weights
Wednesday: 20-40 minutes of easy running or cross training
Thursday: 20-40 minutes of easy running
Friday: day of rest of lifting light weights
Saturday: 20-40 minutes of easy running
Sunday: 20-40 minutes of easy running or cross training

Finally you will want to keep track of your workouts in a training log. Here you will write down how many minutes you ran or worked out for, and if you have an idea as to how many miles that was you can write that down as well. In the weeks ahead you will be adding in specific weight routines and strength exercises that you will track in your training log as well, but until then you can either do what you have already been doing or rest. You should try to make a note as to how you felt that day, if you were sore from the last run or workout, and then if you are be sure to ease into your next run. This will get you through the first week of training and be sure to keep checking back for both tips and updates as well as the next week of training!

Week 2

It's almost the beginning of a New Year and it just wouldn't feel right from a fitness writer's standpoint if the topic of getting in shape being one of the most common New Year's Resolutions wasn't addressed. If you are hoping that as the ball drops and the ringing in of 2010 will bring you fitter, healthier, losing extra weight, and achieving fitness related goals then you should listen up. The best way to sticking to any resolution is to set a concrete goal and plan how you are going to be getting there. Having what you want to achieve written in black in white is much better at keeping you motivated when you'd rather pass on that workout or trip to the gym.

For 2010 if you dream of starting a real running training program and completing a 5k race (or any distance for that matter!) you can follow along here. Each week I will be putting up a training schedule to follow along with tips throughout the week as to different training ideas, techniques, and other tips to get you fitter and running a personal best time. Whether you've never run a step in your life, have been plodding along in a bit of a fitness rut, are looking for a new challenge, or are a runner who used to be more diligent but have had a lapse in lacing up those running shoes, you can get back on track. (Pun intended)

The training program will be coming out soon starting for the upcoming Monday and before then you can be thinking about what goals you want to achieve. Look ahead a few weeks or months for a fun local race you can point towards as that will make the miles seem more important and keep you committed to your training schedule. Also make sure you've got the proper running shoes and running clothes so you'll be all ready to get out there and start pounding the pavement...or the treadmill!

Get set to get fit with Week 1 of the running training program!

One of the common banes for any regular fitness enthusiast is an injury. Whether you have a nagging soreness that flares up to the point that it limits your ability to do a particular activity, have an accident that results in a sprain or strain, or overdid it in your last workout routine it is virtually impossible to go through the years without an injury. But one of the best ways to limit the amount and frequency of those injuries is to do all that you can to prevent them.

This is obviously much easier said than done and while no amount of injury prevention care can eliminate all your chances of winding up side lined there are plenty of things you can do to be proactive.

* Stretching. While there has been debate as to the best time to stretch you always want to do it after your muscles have had a chance to warm up and are loose. This means at the end of your workout you should spend a few minutes doing both static stretching and dynamic stretching for each of the major muscles groups. This will increase flexibility and your range of motion leaving your muscles less prone to a tear or pull.
* Ice. If you do feel a soreness creeping up whether it be suddenly after a workout or one that has been nagging for awhile you can benefit from icing the area after any other workouts for up to 15 minutes. The icing will reduce inflammation and increase healing.
* Strength train. The stronger your whole body is and the better your muscles are toned the less likely you are to being injured. Your core especially should be strong as it is your powerhouse and if you are diligent in targeting each muscle group you can limit the chances that a sudden stressor will result in an injury. The stronger a muscle is overall the better it can stand up to any tweaks.
* Know when to rest. If you are dealing with an acute or chronic soreness or pain that will not go away or gets worse after the first five or ten minutes of your workout instead of better you could speed up recovery and get back to your normal fitness routine faster if you ease back or take a day off. If the pain is only during a certain movement or motion try a different activity that will give you a similar physical benefit without causing the stress on the place that hurts. Swimming or going into the pool to aqua-jog is usually a great option as the non-weight bearing effect of the water will allow you to get in a great cardio workout without any added stress.

Being smart will help stave off injuries as well as reduce the amount of time needed for a proper recovery!

Your body's central powerhouse lies in your core and all the muscles that comprise it. Your core is more than just your abs, and while many of us strive for that elusive six-pack, if you neglect the other muscles making up this region you are setting yourself up for injury. Your core includes your abdominals, obliques, lower back, and pelvic region. If you strengthen only one part you will be left unbalanced and more prone to strains, sprains, or tears.

For athletes and fitness enthusiasts alike, your core is vital to not only look your best, but to complete your routines and sports to the best of your ability. Your core is responsible for holding you in the correct form when performing exercises, keeping your posture upright when running, and every other activity you undertake. By toning and building these muscles you will make yourself more efficient, and improve your overall fitness. It is important to focus on each muscle and to do each exercise correctly. You may not be able to complete them all perfectly at first, because many of the smaller muscles are weaker and unused to being stressed, but be diligent and eventually you will have a stronger center. Start by doing one set of each exercise and then gradually work your way up to three sets three times a week with at least one day of rest between them.

* Bicycle crunch: Lying on the floor, back flat and raise both legs to 90 degree angles. Alternately bring your right elbow to your left knee, return to the starting position and then bring your left elbow to your right knee. Continue until you've done a total of 30 (15 on each side).
* Bridge: Lie on the ground with your back and feet planted on the ground. Your knees will be bent toward the ceiling; while keeping your shoulder blades pressed down, raise your butt upward until your lower back and upper thighs are at a 45 degree angle on the floor. Squeeze your butt to hold yourself there for 3 seconds then return to the ground and repeat 10-15 times.
* Back Raises: Lie face-down with your stomach on the ground, legs straight behind your. Interlace your hands and rest them behind your back. In one motion, raise your upper body and legs off the ground so that your arms reach back toward your legs and only your pelvis is fixed on the floor. Gently return to the ground and repeat 10-15 times.
* Plank: Resting on your forearms and toes, keep your body straight and parallel to the floor. Contract your abs, pulling them inward and be sure to keep your back flat. Hold this position for 30 seconds, rest, and that is one set. When you've mastered that, try holding the position while doing a set of 10 leg lifts for each leg.

Almost as much of a tradition on Thanksgiving as the bird is, so too the 'friendly' game of football before the dinner feast! While it may be a matter of fun and games for some families, I know that for more than a few of us, to the victor goes not only the spoils but bragging rights that may extend for years to come. Whether you plan on scoring a memorable touchdown, leading your team to victory, or simply rubbing an upset win in the faces of your relatives, there are a level of stakes that come into play whenever we gather to huddle up and then hike. So when you are getting ready to score those touchdowns and be on the winning side this Thanksgiving Day Bowl, here are a few moves and drills to get your feet quicker, your body in better shape, and ready to avoid being tackled on the field!

Even better, these drills will not only help you in a friendly family game, but can improve your skills during the actual season. These moves are also great for athletes in other sports that rely on quickness and agility. For each drill, make sure you are fully warmed up and loose. Do each drill twice to a length of 20 meters. The aim is to gain power, agility, and get your fast twitch muscle fibers ready to move!

* Butt kickers: Working to alternate your left and right lower legs to reach behind you and smack your butt, you want to do your best to keep your thighs under you and pointed toward the ground. Your knees will act as the hinge as you bring your calf up to your hamstring. Try to move your feet as quickly as possible to reduce the time they are on the ground.

* Karaoke: Standing sideways, you will then cross your left foot over your right, then cross it behind you. Keep your arms extended out at your sides for balance and pivot at your waist. Your torso should remain forward and only your pelvis should work to move. Do a run leading with both your right and left side.

* Skip for height: Lift off powerfully with your left leg leading and fully extend your right leg as it trails. Aim to get as far off the ground as possible, and explosively as you can. When you land, spring back up leading this time with your right leg and alternate from there.

* Bounding: Push off with your right leg, and let your left leg will extend ahead of you as far as you can. Try to cover as much distance as you can and when you land forcefully push off with your left leg and let your right leg lead.

* High knees: Keeping your torso straight up, you will bring your left knee up as high as you can, and then switch to bring your right knee as high as you can. Keep your back straight, and try to get your feet up and off the ground as fast as possible.

* Piston feet: You will stand in one spot, and work to quickly pop your feet off the ground as fast as you can. Keep your feet low to the ground as the emphasis is on a rapid motion and speed. Do this for a total of 15 seconds and then rest before a second set.

* Sprints: End this routine with three all out sprints that are about 50 meters in distance. Recover fully between each one.

Be sure to cool down whenever you finish your workout. With a little preparation you can be the star of the Thanksgiving day game!

No matter what time of the year it is, there are usually some peppy and energetic cheerleaders on the sidelines of our favorite sports shaking what they've got and rooting for their own teams! While of course the action occurring on the court or on the field may take center stage, there are many looking to the sidelines between plays and envying those lean legs and tight glutes of the cheerleaders. Whether you wish you were down there shaking those pom poms, or simply covet their svelte shapes, you can rah-rah yourself slim with a few cheerleader inspired moves of your own! Add these moves to the end of your cardio sessions three times a week, and in no time flat you'll be cheering for yourself!

* Touchdown Lunge: Stand with feet together, lung your right leg to the side and squat down into a deep lounge, touching both hands to the ground by your foot. Pop back up and return to neutral, clapping your hands then repeat on the other side. Do a total of 20 lunges. (10 on each leg)

* Toe Touch Hurray: Standing straight up, kick your left foot as high into the air in front of you as you can and reach for your toe. Repeat with other leg. Do a total of 20 kicks. (10 on each leg)

* Squat Leap: Standing forward, duck to the ground in a squat with your hands touching the ground, then spring up as high as you can and reach your hands to the sky. Do a total of 15 jumps.

* Back ward leg kick cheers: Standing upright, bend your legs at the knee one at a time to kick your butt. Alternate your legs as fast as you can while clapping your hands. Do a total of 30 butt kickers.

* Slam dunk sashay: Standing feet together, slide to the side two quick steps, clap your hands, then slide to the opposite two quick steps and clap. Repeat 10 on each side.

GO YOU!!!