By: Michelle The Runner” Clarke

Core strength is extremely important for runners and these simple exercises can get your started. They are especially great for those new to running to help with awakening those running muscles and to help you run stronger and hopefully injury free. All of these exercises can be done at home or at the gym with just a few easy to find tools.

Everyone runner should have a stability ball and a theraband.  Both are great for core strength, injury prevention and injury rehabilitation.  These exercises can be done 2-3 times a week; they will activate your running muscles and create a strong foundation for all your activities.

With all exercises make sure you are using proper form and technique to get the desired effect.

I’m almost finished week two of the twelve week weight training program I committed to this year.

So far, so good, basically. The first week was unbelievable exhausting. By day three, I dragged my tired body to the gym only to realize that I wasn’t even finished of the first week! I was shocked by how physically draining it was to focus on weights like that. Obviously, that’s not rocket science, but I haven’t stuck to a real weight training program (that required any more than weights twice a week) in about eight years.

(On a side note, I meant to take a picture of myself wearing a sports bra and shorts at the first, at week four, eight and twelve to see any difference. Since I don’t weigh myself, I figured pictures would be a good way to measure progress. I forgot to take any at the beginning though, so I’ll just start at week four.)

I wanted to talk about what I’ve been doing for the past two weeks. The first month of the program requires four days of weights, old school style. Chest/tris, back/bis, legs, shoulders/abs. To fit my life and workout style, I changed it around the slightest bit. The biggest difference between what I do and the program website is that I do cardio. And by “cardio” I mean run and hike with a 30lbs backpack. This program preaches getting fit without doing cardio for the first month, and while I don’t argue that works for some people, especially for someone starting new into fitness, no running is not an option for me. The end. I don’t know if that will make the changes less noticeable later on once cardio/interval training is introduced, I guess we’ll see.

Next, I super-set a lot of the exercises. For two reasons: one, because I have zero interest in spending an hour at the gym and by pushing the exercises into super-sets, I can bang it out in 25-35 minutes. Secondly, as far as maximum return on a workout goes, intensity is key. I’m not looking for hue muscles. I’d be flat out lying if I said that aesthetics weren’t (a big) part of why I’m doing this, but I’m looking for strength, not necessarily bulk. So while a super-set may require me using a slightly lighter weight, the trade off is worth it for me.

Also, I completely changed leg day. I changed it from hamstring curls and leg extensions (things that I see as utterly useless, to be bluntly honest) to barbell squats, jump lunges, jump squats, ball hamstring curls, calf raises and butt lifts on the exercise ball. It still gives me a really good leg workout, but won’t give me anymore bulk. I have large quads, and while I am actively trying to embrace the Thunder Thigh, I also have zero interest in making them any bigger. Plus (and perhaps more importantly), these exercises will be more beneficial for running.

Lastly, and I honestly think that this is the biggest flaw of the entire program, I work core everyday. For runners, a strong core can be the difference between injuries and running injury free. It can be a ten minute time difference on a long race. For weight lifters, a weak core can compromise your form to the point of injury. I alternate between planks and back extensions plus do crunches on a ball or old school sit ups at least each day I lift weights (sometimes, if I’m feeling ambitious, I do planks at home while I’m watching tv).

As far as the eating plan goes, I’m not really changing how I was eating. I eat mostly healthy, mostly fresh food with the occasional cupcake with ice cream thrown in. I do find that I need to eat more often or else I crash. I’ve been focusing on eating a snack between 9:30 and 10:00 in the morning and between 3 and 4 in the afternoon. Generally speaking, I’m in a constant state of hunger from 4:00 until I eat dinner anyway, and to be honest, at least making myself eat an apple and some almonds prevents me from eating cookies while I’m making dinner (usually).

So basically, my conclusion, thus far anyway, is: Weights make you tired and hungry. And make you kind of feel like a bad ass. Like I said, so far, so good.

By Anita Ivic, Imprint Pilates

Whether you’re a walker, jogger, full marathon runner, a triathlete, a tennis player, or just your average exerciser, achieving your Personal Best is the ultimate goal. No matter how well prepared people are, few can sustain their best performance on their own (The New Yorker- Atul Gawande).

Pilates is a system of exercises designed to improve physical strength, flexibility, posture, while core conditioning, and also enhance mental awareness in order to support efficient movement. Incorporating Pilates as strength training into your program can help you achieve your personal best.

Pilates

The classical Pilates Method is based on exercises founded by Joseph Pilates during WWII and seeks to develop controlled movements from a strong core and it does this using a range of exercises to guide and train the body.

Modern contemporary methods and those taught at Imprint Pilates, such as the Stott Pilates Method is based on 5 key principles:

1. Breathing
2. Pelvic placement
3. Ribcage placement
4. Scapula movement
5. Head and cervical spine placement

Through a series of controlled and often small movements on a mat or equipment, stabilizing muscles are recruited to develop the required strength. It’s amazing to see a wide range of students; including athletes attend introductory sessions, recruiting correct muscles for the first time to realize how ‘weak and shaky’ they are.

Physical Strength & Flexibility

Running, as I’m sure you’re all aware involves the utilization of large power generating muscles, which propel the body forward to generate speed, power and they sustain substantial aerobic effort for long durations of time. The utilization of these muscles, and their ability to push the body for long periods of time at high speeds, is increased when the skeleton is stable.

Pilates exercises target all the parts of the body. Often we think of Pilates as only working the abdominal muscles. Abdominal strengthening however is only a small component of Pilates as it also targets hips, knees, ankles and other body parts to ensure the joints are in a proper position to transfer the forces that the body experiences during running, cycling, cross country skiing or any other physical activity.

Pilates concentrates on strengthening stabilizing muscles, including the core and is often overlooked by many athletes. Strong core muscles, comprised of all abdominals (external and internal obliques, transversus abdominis , rectus abdominis) and back muscles allow efficient power transfer from the legs through the rest of your body. In contrast, with a weak core the small stabilizing muscles are not strong enough to hold the spine in correct alignment. The large muscles try to align and support the skeleton which decreases biomechanical efficiency. This in turn can slow the runner down, decrease their endurance and aerobic capacity or over time can lead to repetitive strain or chronic injuries.

If these small muscles, which Pilates exercises target and strengthen, can do their job properly then the large muscles will be able to generate the power and speed without interference.

Posture & Gait – Injury Prevention & Rehabilitation

The Stabilizing muscles that Pilates strengthens are also responsible for maintaining correct posture. When muscles fire incorrectly (because of injury, laziness or other environmental factors), they place unnecessary strain on the surrounding muscles, posture deteriorates and can result in pain. The same rings true for your running gait, if stabilizing muscles aren’t doing their job correctly, something can and probably will go ‘wrong’ at some point.

I have many clients with really simple problems, they come in looking for help, with chronic back, knee, hip, shoulder and foot pains, you name it, we’ve had it! Pilates was developed as a rehabilitative form of exercise, and through an initial postural assessment we help diagnose the problem often together with our onsite physiotherapist. The diagnosis, more often than not is that the pains are a direct result of incorrect core or other stabilizing muscle recruitment, throwing the rest of the body into a state of imbalance.

Lower back pain is amongst one of the most common complaints from many runners, cyclists or triathletes from lack of support of the weak abdominal muscles. Our programs focus on correcting muscle activation, releasing contracted muscles, articulating the spine; joints while core conditioning and stabilizing the muscles that craft the biomechanical efficient power house.

It’s astounding to see the results and responses from clients after just 3- 5 sessions. It’s not uncommon to hear “That’s it? It’s as simples as that” and really it is, it’s that simple, ok, well not quite. Being able to locate and develop a plan to recruit those muscles effectively however, is not an easy task!

Mental Awareness

Increasing mental awareness is a benefit many people don’t necessarily associate with Pilates or any other part of their training program. Have you ever tried to specifically recruit a single muscle? Conditioning small stabilizing muscles require much more mental attention than traditional strength training, exercises should be completed consciously and mindfully and are as important as strengthening the power muscles. It’s a skill which requires a lot of physical, mental effort and in some sense can be more challenging than running.

Developing this mental awareness improves the mind-body connection to a level where the athlete becomes consciously aware of his / her body, what muscles are being used and having the ability to modify form & gait accordingly without intervention. Being able to consciously engage core musculature or any muscle for that matter, especially towards the end of your long runs or races will improve your biomechanics efficiency as well as reducing any pain.

Building an increased self –awareness, knowing how your body feels and responding to its needs is a vital tool in achieving your personal best, physically and mentally.

Imprint Pilates

At Imprint Pilates we specialize in private and Semi-Private classes aimed at integrating individualized training programs to support your goals. A Pilates program is the perfect runners / cyclists cross-training activity, helping to complete a strong, supple and injury free body.

We focus directly on your individual goals and desires, and you will see and feel the results immediately. We are equally dedicated to providing clear and detailed instruction, and to support your journey, whether you are a beginner or well – seasoned practitioner As your body changes, your instructor will be there to modify and advance your workout to meet your changing needs. You will correct posture, strengthen muscle weaknesses and imbalances, relieve tension, and strengthen your core. Your body will be pain free, strong and flexible.

To schedule an introductory session and start your strength training e-mail anita@imprintpilates.com or call 416-939-9545.

So I’m proud to say that I’ve stuck with myweight training program for a whole three days. I looked at the schedule today, SURE that it had to have been mistaken. This week wasn’t over yet??

Physically, I’m exhausted. This is more weights that I’ve lifted in a long, long time. I’ve been making sure to stretch and drink lots of water, and I don’t really mind the little bit of stiffness I feel. I’ve been sleeping like a rock, knocked out as soon as I hit the pillow at night. And although I don’t weigh myself, I definitely feel good (strong, lean, firm). But man, am I tired!

I’ll be happy to see the end of this week and get out for a run with my Team in Training group for our run on Saturday (finally! Something that feels natural!).

How’s everyone else’s week going? Keeping up with any New Years Resolutions? New fitness programs making you as tired as me? Long runs this weekend? I’d love to hear!

So a new year and a new resolution to be present here more often! I love this space and this community, but unfortunately, I let the day fly by and don’t visit often enough.

I find it hard to find things to write about when I’m not specifically training for something myself, and despite running a PB Marathon, a PB Half Marathon and starting to coach for TNT Halifax in 2011 (whew! It’s been a physically fitness kind of year!), the last few months of 2011 left me feeling like I was floundering.

I shipped the kids off to school today, went to the gym and then the grocery store where I bought a cart full of healthy and delicious food (cliche, much?).

As I lifted weights at the gym for the first time in a long time, I kind of felt self conscious. Mostly about the narrow-arm push-ups I ended up having to do on my knees and the fact that I think I may have peed myself a little while I was jumping rope.

Running is my thing. I do it, I love it, I will continue to do it. Eventually I’ll buckle down and train for another marathon and eventually I’ll buckle down and train my ass off for a new half PB. It’s not a question of me running, I won’t stop. It keeps me sane, it keeps me feeling good about myself, it keeps my soul thankful. Weight training is a different story. I don’t overly care for it, I always feel like I’m doing it wrong and to be honest, I’d rather be running. Or Biking. Or, well, you get the idea.

So I’ve started this new weight training program that’s 12 weeks. And after I left the gym today, trembling arms and all, I realized that it’s probably good for me to step outside of my comfort zone like this.

Looking back at pictures from the last year, I realized that my body changed quite a bit. I leaned out and gained some more muscle mass. It can be really hard to see progress when it’s veeeerrrryyy slow and steady, but twelve months later, the pictures don’t lie. Since I won’t be marathon training this year winter**, I’m looking forward to something equally challenging.

What about you? Tell me about your New Years Resolutions! And is your gym as crazy busy as mine?!

(I’m still kind of toying with the idea of PEI Marathon 2012.)
(But I have commitment issues.)