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Postpartum Exercise Part 2: Training Plan

**See RUN UTAH’s April/May issue page 15 “4 For Core” and June/July issue  page 17 “Simple Strengthening Exercises” for some sample strengthening exercises

POSTPARTUM TRAINING PLAN (Weeks 1-3)

 

WEEK 1:

Monday

  • 30 minute brisk walk
  • Strengthening Exercises: push ups (2 x 10 reps), triceps dips (2 x 10 reps), leg lifts (2 x 15 reps), bridge-squeezers (30 reps), bridge-thigh abductors (30 reps), side planks (hold for 30 seconds each side)

Tuesday

  • Yoga

Wednesday

  • 40 minute brisk walk
  • Strengthening exercises: static doorway (2 x 30 seconds), full body clench (3 x 15 seconds), squats (2 x 30 reps), push ups (2 x 10 reps), triceps dips (2 x 10 reps)

Thursday

  • Yoga

Friday

  • 5-7 minutes of abs and strengthening exercises: planks-sides and middle, supermans, boat, leg lifts, clams, squeezers, regulars, sides, scissors, V’s

Saturday

  • 50-60 minute brisk walk

WEEK 2:

Monday

  • 40 minute brisk walk
  • Strengthening Exercises: push ups (2 x 10 reps), triceps dips (2 x 10 reps), leg lifts (2 x 15 reps), bridge-squeezers (30 reps), bridge-thigh abductors (30 reps), side planks (hold for 30 seconds each side)

Tuesday

  • Yoga

Wednesday

  • 50 minute brisk walk
  • Strengthening exercises: static doorway (2 x 30 seconds), full body clench (3 x 15 seconds), squats (2 x 30 reps), push ups (2 x 10 reps), triceps dips (2 x 10 reps)

Thursday

  • Yoga

Friday

  • 25-30 minute brisk walk
  • 5-7 minutes of abs and strengthening exercises: planks-sides and middle, supermans, boat, leg lifts, clams, squeezers, regulars, sides, scissors, V’s

Saturday

  • 60-70 minute brisk walk
  • Strengthening Exercises: push ups (2 x 10 reps), triceps dips (2 x 10 reps), leg lifts (2 x 15 reps), bridge-squeezers (30 reps), bridge-thigh abductors (30 reps), side planks (hold for 30 seconds each side)

WEEK 3:

Monday

  • 15 minute brisk walk.  15 minutes of running or 3 x 5 minutes of running with 2 minutes of brisk walking in between.  10 minute brisk walk.
  • Strengthening Exercises: push ups (2 x 10 reps), triceps dips (2 x 10 reps), leg lifts (2 x 15 reps), bridge-squeezers (30 reps), bridge-thigh abductors (30 reps), side planks (hold for 30 seconds each side)

Tuesday

  • Yoga

Wednesday

  • 15 minute brisk walk.  20 minutes of running or 2 x 10 minutes of running with 4 minutes of brisk walking in between.  10 minute brisk walk.
  • Strengthening exercises: static doorway (2 x 30 seconds), full body clench (3 x 15 seconds), squats (2 x 30 reps), push ups (2 x 10 reps), triceps dips (2 x 10 reps)

Thursday

  • Yoga

Friday

  • 25 minutes of running or 10 minute run, 4 minute brisk walk, 15 minute run, 5 minute brisk walk.
  • 5-7 minutes of abs and strengthening exercises: planks-sides and middle, supermans, boat, leg lifts, clams, squeezers, regulars, sides, scissors, V’s

Saturday

  • 70-80 minute brisk walk
  • Strengthening Exercises: push ups (2 x 10 reps), triceps dips (2 x 10 reps), leg lifts (2 x 15 reps), bridge-squeezers (30 reps), bridge-thigh abductors (30 reps), side planks (hold for 30 seconds each side)

 

by Janae Richardson – Runner | Coach

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Chi Running Techniques

Expert Panel Question???

Question: “Lindsey – I started employing some “Chi running” techniques. Mostly good, but my middle back gets stiff. Your opinion? What to do? thanks”

(ask your questions to the UtahRunning.com Experts here)

Answers!!!

To be completely honest, when I first saw your question I had to google “Chi running techniques” to find out what it was!

I’ve never used any of the techniques personally but it definitely sounds like a good thing. With that being said, my opinion with most running related techniques is that if you like it and it helps you then go for it! If it’s causing pain, too much soreness or stiffness (like in your back) then my advice would be maybe to back off a little bit from it if possible and see if that helps, then slowly work your way back to where you are now.

Sometimes when people incorporate new techniques into their running program they’re using muscles that haven’t been developed as much which can cause extra stress and tension to other parts of the body. I’m certainly not saying to just quit doing it, especially if you think it helps and you enjoy doing it, but you possibly may need to take it a little more gradual.

by Lindsey Anderson – Olympian | Professional Athlete

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Why Strength Training is Important to Runners

Imagine a scenario that places you at the starting line of the Ogden Marathon. The past nine months has been a trying ordeal of 4:30 a.m. training that included tempo runs, interval training, and fartleks, all aimed at producing a marathon personal best of 2 hours and 50 minutes.

You have been unwavering in your commitment to weekend long runs despite missing birthdays, anniversaries, holidays, and your kid’s soccer games. You’ve even developed an appreciation for gels and look forward to sneaking a few during your lunch break at work. Fast forward to mile 22 of the marathon, you survived the “wall” by logging massive training miles and a smart nutrition strategy but you begin to notice that your once eloquent stride of a 6:30 pace (think antelope on the Wyoming high desert) now resembles an oil pump jack that has you slogging at 10:15 pace. The last four miles of the race are a test in mental fortitude, that PR of 2:50 turned into 3:30 and some change. After the race you sit down and analyze your training plan. It seems all there, the mind numbing tempo runs, the vomit inducing intervals, and not to be forgotten, a near addiction to vanilla-ginger gels. You’re dumbfounded and disgusted with yourself. You make a vow to never race again, especially the marathon distance.

How could this scenario have been turned around into that personal best? Simple–strength training. In the past, runners have eschewed barbells and dumbbells for fear of “bulking up” or that the extra time devoted to strength training would be better spent on improving ones VO2 max. These fears and ideas have been supplemented by quality research showing that concurrent endurance training and strength training produce a more efficient and faster runner.

Read More….

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