New Running Ultramarathon Record

I_Love_New_York_svgWhat have you been doing with your life? I certainly haven’t been running like this:

On September 12, 2016, 29-year-old ultrarunner Pete Kostelnick left the steps of San Francisco’s City Hall at 8 a.m. to run across the United States. Why? I can’t come up with a good reason other than to challenge himself and say he did it.

He did. On October 24, 2016 at 5:30 p.m., he ascended the steps of New York City Hall’s and broke the world record for running across America. It took him a mere 42 days, 6 hours, and 30 minutes. He’ll be in the next Guinness Book of World Records.

How he did it:
He slept in an RV at night until about 3 a.m. He would then run 40 miles at a 9 to 10-minute per mile pace, avoiding the heat of the day. This was no doubt especially helpful through the middle plain states where temperatures are still quite high. He’d then take a short lunch break and then run another 30 miles. After 70 miles per day, he’d sleep and recover. Everyday involved about 14 hours of running every day, seven days a week.

He did take one day off and ran less than 70 miles on two days total. At the end of the trip, in New Jersey, he ran 87 miles to New York in one day to ensure his world-record time.

Kostelnick had a support van that would meet him every two miles with nutrition and first aid. On October 16, his van was in an accident and totaled. He kept going while his support crew quickly tried to get new transportation.

He battled snowstorm, heat and 35-mile per hour winds. It didn’t seem to slow him down as he kept up with his 70 miles/day run.

Congrats!

Add These Moves to Your Running Workout

Running is one of the most repetitive forms of exercise. You simply put one foot in front of the other. You can vary speed and terrain, but not much else. Therefore, to become a better runner, it’s imperative you add more movements and strength training into your workout schedule. Fall and winter are the perfect times to hit the gym  because of dire weather. Here are a few must-do moves:

Kettlebell Squats

Kettlebells are becoming popular among weightlifters and most gyms have invested in them, or you can also easily purchase a couple of different weight sizes from a local retailer. Hold the kettlebell to your chest with both hands holding the bar. Position your feet a little more than shoulder width-apart and begin to squat down with feet firmly planted on the ground. Do three sets of 15.

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Photo Courtesy of ACE

Side Lunges

We’re all seen lunges where you take a step forward, bend your back knee and lower your body to the ground. However, this mirrors the same forward movement as running. Try move to the side to strengthen hips. Take a side step and bend down. Rise up. Take another side step and bend down. Do two sets of 15 steps on each side.

Photo courtesy of Fitness Republic

Photo courtesy of Fitness Republic

Planks

Your core is one of the key areas of strength of a runner. Planks work on tightening your entire core and also work your glutes–something often forgotten about during your running training. Try holding a plank for 30 seconds to start and then working up to 60 seconds. You’ll find yourself a little sore at first, but it’s worth it when you see the difference it’ll make in  your running form.

Photo courtesy The Slender Student

Photo courtesy The Slender Student

Sources:
http://www.acefitness.org/acefit/healthy-living-article/60/4976/become-a-better-runner-with-these-moves

http://www.fitnessrepublic.com/exercise/side-lunge.html

What Runners Can Do To….

girl runningRunning can burn a lot of calories, get your heart rate up and keep you in shape. Some runners find it frustrating, however that they don’t really gain muscle from it and some other fitness gains aren’t to be had. Here are some suggestions:

You want to gain more lower-body muscle:
Run hills. Adding in hill training can work both the quads, hams and calves. It can start to bulk up the upper leg muscles in ways running on flat terrain can’t. Find a one-mile hill and run up and down it a couple of times a week. Not only will it make you faster, it’ll make you stronger.

If you find this cumbersome, add in one hiking workout per week. You don’t even have to run. You can simply walk fast and get a good workout. It’ll give you a break from running, but you’ll still see tremendous fitness gains.

You want to gain upper-body strength:
Running is mostly a lower body workout. You do swing your arms, but there isn’t any weight-bearing exercise involved. Instead, add in upper body movements. During your speed workout, which you should be doing once per week, before you rest between speed drills, do 15 push ups.  You can even do push ups after a regular run. Do it right before you stretch. This is in addition to any weight training you do (if you do).

Do you have a dog and/or a small kid? You can also add in dog walking and stroller pushing to your runs. This works out your upper body.

You want to build more coordination:
If you want to start doing more trail running, it’s a good idea to develop some coordination skills. To mix up your workout and develop your coordination, taking tai chi, which is a form of slow, flowing movements, can help. It also helps to slow bone loss, which can keep you running for longer.

 

 

Weight Training for Runners

blog-fitnovatives-050814-1I once interviewed a successful endurance athlete who said strength training was more important than cardio. She’d give up an hour run for 30 minutes of weight training; it was the most essential workout of her week. I found this quite surprising as we all follow our running schedule in a regimented fashion and most runners I know will skip weights to get in more mileage. She says do the opposite.

Every week she did what she called the “Dirty Thirty,” 30 minutes of hard core lifting. Because we’re runners and don’t want to spend hours weight lifting at the gym, it’s best to maximize your time. The best way to do this is to work out multiple muscle groups at once.

Here is a workout to try incorporating into your running schedule. Once a week is good and maybe bump it up to twice a week if you have time.

Dirty Thirty
5 minutes warm-up on treadmill, increase pace every minute.

Do not sit on a flat surface the entire lifting session. Rather, stand or sit on a resistance ball to engage your core.

15 lunges while carrying barbells and as you step forward, curl. As you bring your legs together, lift your arms over your head. Repeat.

What it works: Legs, glutes, biceps, back.

15 squats with barbells at your sides. As you stand up, lift the barbells over your head and bring them back to your sides.

What it works: Glutes, biceps, back.

Do a set of 15 upright rows. No stopping.

What it works: Shoulders.

Stop and do 20 scissor kicks to work your core and rest your arms.

15 lunges and this time hold one barbel with both hands over your head. Bend your elbows so the barbel falls behind your head. Each time you bring your feet together, lift the barbel over your head.

What it works: Legs, glutes and triceps.

15 squats ballet style (standing with feet apart like a duck, considered second position in ballet) and hold a barbell in between your legs with both hands.

What it works: Calves, glutes.

Do 15 upright rows.

What it works: Shoulders.

25 crunches with your legs in the air for extra work.

Keep repeating this until 30 minutes is over.