Weightlifiting to Run - Part 1

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       I've had a few people ask me recently what type of cross training or weightlifting I do to help train for running.  Winter here in Cleveland can be brutal and it's not always feasible to get outside, especially if the air hurts your face.  This is part of what makes training for the Rite Aid Cleveland Marathon difficult, you are often fighting the winter weather to get out and train.  I've included a list of exercises I like to do to help my running and my overall fitness.  ALWAYS watch your form and please watch the videos linked for some great tips!

Lifting

Front Squats
    These are great for building up your quads and glutes, both of which are essential in running.  This exercise can also help work your core and improve mobility in your hips.  All the more reason to do them.  I prefer to vary my workout by with these quite a bit.  Lifting heavy building in sets to near failure some days (8,8,6,4,2 rep sets) and other days going light, focusing on form, with higher reps (15,15,15,15).  The higher weight will help power up hills and the higher reps help simulate working on tired legs.

Check this site out for awesome info on form and technique!

Deadlifts
    Deadlifts look badass, but they can help get serious results in running!  They help build lower back, glute and hamstring strength, all of which are vital in running.  Many runners overlook the need to have strong hamstrings, which is a huge mistake as they are vital in helping stabilize the leg while running and help with leg turnover speed and pushoff.  I do these similarly to front squats in rep scheme and avoid doing them in any sort of timed work out.  Quality, good form reps are vital here to avoiding injury.

Check this site out for awesome info on form and technique!

Overhead Squats

   If you want to up your lifting game up, then overhead squats are for you.  This exercise uses a lot of core and stability muscles to keep the weight steady overhead, while utilizing your all of your legs and shoulder/arm strength to keep the weight overheard.  Building all around strength with a movement like this will really help build the weightlifting base and running power for hills.

Check this site out for awesome info on form and technique!

Cardio-Lifting

Kettlebell Swings
    A great combination of strength, cardio and vagal tone are needed to do kettlebell swings.  This makes these a great indoor alternative to help improve your running.  There are several different variations of these but the standard American kettlebell swings work great, scaling to Russian style if you are more comfortable with them.  Start light and work up to heavier weights.  Working in high reps of these in the middle of any workout will get your heart and legs going nuts.  I highly recommend these as a fun variations in workouts.

Check this site out for awesome info on form and technique!

Med ball/ Dead ball slams

     These are another alternative to kettlebell swings and work similar muscles but generally in the opposite direction.  These will work you core, stability muscles and of course your arms and legs.  I will actually leave a dead ball out at a spot on a run and do laps or hill repeats while stopping to do these.  The same could also be done with a treadmill at a gym.  Doing much over 20 pounds won't help runners much unless they are super fit, even 10 pounds will get you burning.

Check this site out for awesome info on form and technique!

Box Jumps/Box Step Ups

     Getting your heart rate up here is a nice benefit, as well as working on explosiveness and learning to land softly on your feet.  All of those can help benefit running form in some fashion.  Some people can get intimidated for fear of missing or hitting their shins, which can also happen when fatigued.  For this concern, simply step up to the top of the box, just like walking up a large stair step.  The step up will also simulate walking up a steep incline and thus help working on the "power hike" many trail runners talk about when tackling mountains or large hills.

Check this site out for awesome info on form and technique!

Accessory Exercises

Clamshells

      Hip exercises can provide a great benefit to runners.  Small hip muscles can commonly tire out in long runs, like marathons, and can than lead to other ways of compensating in the stride that can cause injury.  I highly recommend doing these regularly in any and all variations.  They can easily be worked in between sets while weightlifting or even watching TV at home.

Check this site out for awesome info on form and technique!

Over the Fence/Under the Fence

     Being able to work your hips out after a run can be huge in recovery and building up the small muscles.  These are another great way to do that, that can be done any time just like clamshells.  Over the fence/under the fence can also serve as a great warm up as well, making it very versatile and an awesome tool to have at your disposal for runners.

Check this site out for a brief video example!

Winter Running Tips

   

     One of the least fun parts of living in Cleveland, Ohio and being a long distance runner is the winter.  Winter here can be brutal with the negative wind chills, lots of gray clouds and of course the wonderful lake effect snow.  Below I've constructed a list of winter running tips I use to help make the winter a little more bearable and run-able, because when you're a runner cabin fever and irrational irritability from not running are real.

Winter Running Tips:

1. Run in trail shoes - Until I ran my first ultra (Silver Rush 50 Miler, Leadville, Co). I never realized the huge benefit of trail shoes. After that race, I broke down and bought a pair.  Trail shoes are amazing compared to most regular or road running shoes when it comes to running int he snow and ice.  The have a great deal more traction and are better made for various terrains. Personally, I love my Brooks Calderas.  Here is a site for some quick comparisons.  I highly recommend visiting you local running shop as most of those store owners and employees can give you great advice, particularly about your local running elements, terrain and runner experiences.

2. Run in layers -This is common sense but it must be stated.  Don't layer to heavily or your will become extremely sweaty very fast and sweat will only make you cold if it is frigid out there.  Usually a thin, close to the skin base layer works break, with slightly thicker wind resistant layer over top.  This works for legs and upper body.  Check the weather and wind chill before going out and adjust based on your past or recent experiences.  You will NOT get this right the first or second time out.  You might not get it right on race day either.  This is always a little bit of a guessing game, but after some practice you'll have a good ballpark of what you need.

     Side note - As it warms up this can still be important.  If there was a lot of snow on the ground and it suddenly warms up to 60, like it is known to do in Cleveland, you will be much er colder running through the snowy areas.  Thus the layers will be needed!

3. Gloves - Gloves are super important in the cold, particularly if you have Raynaud's Syndrome, like I do. I generally recommend a wind resistant mitten type of glove, to help hold heat in and keep your fingers heating each other as much as possible. I use SUGOi mittens and they are amazing warm, even when the weather is in the teens and the windchill is around zero.

4. Use a balaclava - I highly recommend running with a balaclava when it gets frigid out there.  You don't want to hold too much heat in, as heat can lead to profuse sweating and eventually colder body temps.  At the same time, a balaclava is nice to help protect your face and keep it warm. You can stretch most of them down as well in case you can stand breather through the usually small filter hole they have, and pull it back over your face as needed. Some quick reviews here.

5. Sunglasses - Most people forget how bright snow can be when the sun is out.  This can definitely impact your vision, so proper protection is a must.  Sunglasses also provide a physical barrier to shield your eyes from wind, snow and ice.  This might sound like common sense, but over the years I have forgotten my sunglasses a far deal only to have the wind whip snow into my eyes and that is not a pleasant feeling.  The frozen eyelash look might look cool, but it is not fun or good for your eyes.

6. Keep your hydration pack under your outer layer - This won't effect you unless you are running long distances, but keeping you hydration pack under your outer layer is a great way to use your body heat to help keep the hose, and possibly bladder, from freezing.  If you hose freezes and your half way out on a 15+ mile run, you'll sorely regret not doing this.

7. Respect black ice - Your neighbors might be great people who always keep their sidewalk clean and free from snow, but when ever you are transitioning from snow to what looks like a clear spot to run be wary.  Many times, in my excitement, I see a nice clear patch of sidewalk and think, "Oh boy! I can add a little speed right here!" or "Finally, a clear spot!" only to not see the black ice on the side walk or road and end up busting my rear or knee in an awkward 5 second long flailing fall.

8. Slow down/short step for turns - This follows the idea of respecting black ice, be careful with turns. Many times in turns a runner will subconsciously lean when running, as it is the natural thing to do.  This will shift your center of gravity to one side and not directly over you feet. This shift will in turn put you in a spot that is very easy to fall and end up landing sideways.  I try to short step turns and slow down so my center of gravity is always directly over my feet.  Setting a new Strava PR for a segment is something you can do in the Spring or Summer, not in the winter.

9.  Run on marked trails or sidewalks - This might sound obvious but when a sidewalk isn't shoveled, it can be tempting to run in the road with cars.  I avoid this as most people tend to gawk when they see a runner outside in the freezing cold, which leads to them: A. Being nervous, B. Not focusing on the other lanes, C. Swerving toward you as people tend to drive towards what they are looking at and D. Acting out some entitlement of road rage.  All of these scenarios end badly for the runner.  Besides, a snow covered sidewalk is tough running.  Consider it a building up of your fortitude for when it is nice out and you can sail through the same spot.  Also, stay on marked trails. Snow is great at camouflaging larger obstacles that could lead you to fail, sprain an ankle or be stranded if you need help.

10. Enjoy it - Running in the winter is tough.  Running in the winter also makes it way easier to run when it is nice out.  Enjoy the pretty winter scenery, go down a street just to watch the Christmas displays (Fairview park has some great ones just west off of West 210th street, north of Mastick road out of the Metroparks) and revel int he fact that you will be a better runner for keeping your stamina up and slogging through it.

BONUS!

11. Running with dogs - Some people love to run with their four legged running partners.  Winter can tricky for these furballs, too.  Ensure your dog is adequately adapted to the cold and running and/or consider getting them a jacket.  Often Winter is a good time to run with them as us runners have to slow down too, which means we won't over exert them trying to make them keep up with us (or in the case of my dog his inability to pace himself and longingness to keep up with me).  I highly advise doggie booties to protect their paws.  Also, be sure to check their paws, if they start limping.  Dogs can step on ice and it hurts, which is why the booties are important.  Avoid sidewalks and roads that are salted as this can be bad for their paws (if not in booties) and can be toxic to them if they start to lick it.  Be sure to towel them off well when you get home, too.  You always shower after a long work out, which can also help warm you up.  Don't leave your pupper all wet and cold!

Any other winter running advice is encouraged!  I hope others can provide some great ideas!

Eric