Train for Your Goal

What is
your goal? If you want to complete an endurance event, then by all
means your training needs to include running. But you better make sure
you've done some strength training and are willing to devote time to
recovery. Completing a 5K, a half marathon, or even a marathon are
excellent goals, but first make sure you're fit enough to run.

Do
you have some ugly fat to lose? Do you want to look like a figure
competitor? Running isn't necessary for either. Most people who run
have a goal of losing weight, or getting that "runner's body." Running
will not give you a "runner's body." In fact, if you're not fit enough
to run, you'll end up injured and stuck on the couch, watching your
"runner's body" slip away.






On the couch and injured is a one-way ticket to insanity.

To
quote Mike Boyle, "Women who run successfully for long periods of time
were made to run. They look just like men runners. Good female runners
generally don't look like plus-size models. It's not a question of
cause and effect; it's a question of natural selection. You can't run
to get that cute little runner's body. It's actually reversed. You have
to have that cute little runner's body to survive running."



Don't Sweat the Fat Burning Zone

But what about being in the "fat burning zone?" Isn't steady-state, long distance cardio the best for fat loss? Wrong!
I don't use any form of steady-state, "fat burning zone" training with
weight loss clients. It's better to use a full body resistance training
program with shorter rest periods. Combine that with two or three
interval training sessions a week, and you've got the most effective
fat loss plan.

The goal for weight loss is to get the
metabolism revved up. Your body adapts extremely fast to steady-state
cardio and you'll burn fewer and fewer calories the more you do. With
interval training, your metabolism will be elevated for the next 24 to
48 hours, giving you an afterburn effect.

When working with
figure competitors, I don't add steady-state cardio in until the last
four to six weeks. Going for a run won't necessarily get you closer to
your goal of looking like Gina Aliotti.






Gina Aliotti hitting the weights hard.

Just check out the finish line of any endurance event and you won't see anybody who looks like a figure competitor.







You Either Have It or You Don't

While
building up my running mileage for my Ironman, I ran with a group who
was training for the LA Marathon. Over a thousand dedicated people met
at 7 AM every Saturday for 28 weeks.

Over ten weeks the group
had run between 12 and 20 miles on their long distance days. Now this
is a lot of mileage and you'd think someone doing this much would look
like a runner. Well, let me tell you that out of the thousand-plus
people that showed up every Saturday, the people who looked like
runners when we started still looked like runners.

And the people who didn't resemble runners at all, still
didn't. But they're now sporting fancy new knee braces. Nobody's body
had changed, but many of them had accumulated injuries.

I hate
to break it to you, but running doesn't work to give you a "runner's
body." The elite runners had those bodies to start with, which is what
makes them great.



Still Have The Urge to Run?

So,
are you still determined to run or have I talked you out of it? I don't
necessarily want to convince you not to, but I want to make women aware
that it's an advanced exercise. It isn't for beginning, out of shape
people trying to get fit. For those individuals, there are better
choices.

If you're a woman who simply wants to be leaner, lose
weight, and look more like a figure competitor, running doesn't have to
be a part of your routine. On the other hand, if you have a goal of
completing an endurance event or just enjoy running, you'll need to
include an injury prevention strength training program.





What
does a runner's strength training program look like? It includes, but
isn't limited to: bodyweight exercises, single-leg movements, exercises
to address the imbalances running creates, functional flexibility, and
core strengthening.

Here's an example of a program I've used with endurance athletes...



Your Guide to the Program

•
When there's the same letter with different numbers (A1, A2), these
exercises are paired together. You'll go back and forth before moving
on to the next set of exercises.

• Sets refer to how many times
you'll do that exercise for the listed amount of repetitions. In this
program, you'll be doing one to three sets per exercise. The first week
only do one set. Simply doing these new exercises once will be enough
of a stimulus. The second week do two sets, and the third week progress
to three sets. On the last week of the program, you'll do three sets
again, but really push yourself by increasing any weights used.

• Reps refer to how many repetitions you'll do in each set.

•
Tempo is very important and often overlooked in many strength programs.
Tempo is how fast you do each repetition. The first number is the
lowering of the weight. The second number is the isometric hold. And
the third number is the raising of the weight.

Keeping track of
your tempo will make sure that you keep good form. Also, it ensures
that the program meets its intended goal. Each set should last a
designated period of time. If you do the reps too fast your set will be
over much too soon. The tempo of the movement will also dictate the
amount of weight you can handle.

• Rest is how long you pause
before starting the next exercise. Stick to your rest periods. Don't
get caught up talking to someone, and keep an eye on the clock. Your
workout should be over in under an hour.

• You should have one full day off a week to rest your body.

• It's important to warm up for about ten minutes on a cardio machine. Also stretch before starting.

• Use weights that you can safely handle while maintaining your form and tempo.

•
Include post-workout nutrition. Something with protein and
carbohydrates is best immediately after your workout. You need to
refill your glycogen levels, which will be depleted after a strength
training workout.








Biotest's Surge is the king of post-workout nutrition.



The Workout

Warm up for 5-10 minutes.
Stretch and foam roll for 10-15 minutes.


A1) Bulgarian split squat

Sets: 1-3
Reps: 15
Tempo: 222
Rest: 60 seconds


A2) Flutters

Sets: 1-3
Reps: 30 total (10 each position)
Tempo: 222
Rest: 60 seconds


B1) Hip/thigh extension

Sets: 1-3
Reps: 15 each leg
Tempo: 222
Rest: 60 seconds


B2) One-point dumbbell row

Sets: 1-3
Reps: 15 each arm
Tempo: 222
Rest: 60 seconds


C1) T push-up

Sets: 1-2
Reps: 12 total (6 each side)
Tempo: 222
Rest: 60 seconds


C2) Prone cobra

Sets: 1-2
Duration: Hold the position for 60 seconds
Rest: 60 seconds



Performing the Exercises


Bulgarian Split Squat

Placement:
Start with a bench behind you. Facing away from the bench, place one
foot on the bench and one foot about two to three feet in front of it.
You'll be in a modified lunge position with your torso upright.

Movement:
With the bulk of your bodyweight on your front leg, bend your front
knee until your thigh is below parallel and the knee of your trailing
leg is grazing the floor. Keep your weight on the front leg. Pause in
this position and then return to a fully upright stance. Repeat for the
desired number of reps and then switch sides.






Start and finish






Midpoint

Flutters


Position: Lie face down on an incline bench. Raise your arms up and out to the side so that they're parallel to the floor.


Movement:
Externally rotate your arms so the thumbs are pointing straight up to
the ceiling. This is the start position. From here, retract your
scapula and raise your arms. Focus on squeezing your shoulder blades
together making sure to keep the arms totally straight. Return to the
starting position.


The entire range of motion for this exercise
is only a few inches. The focus is on muscular control, not loading.
The weight of your arms is more than enough for most people in the
early stages.


With this exercise we're going to change your
hand position every thirty seconds. So, the first thirty seconds keep
your thumbs up, arms externally rotated. For the next thirty seconds,
have your palms face the floor, so your arms are in a neutral position.
And for the last thirty seconds, rotate your arms so your thumbs point
down. Other than the arm position, the contraction remains constant.









Start and finish









Midpoint









Hand position for the first ten reps.









Second ten reps









Last ten reps



Hip/Thigh Extension


Position:
Lie on your back, arms outstretched at 90 degrees from your body. Bend
one knee so that your foot is flat on the floor, as it would be in a
sit-up.


Movement: Keeping your other leg straight and in line
with your trunk at all times, drive down with your bent knee foot,
causing your body to lift. The top of the movement is when your
straight leg is in line with your thigh of the bent knee, which is
about a 45 degree angle. Make sure your body is straight at this point
and both hips are even.









Start and finish









Midpoint



One-Point Dumbbell Row


Position:
Standing on one foot, bent-over at the hip holding a dumbbell in the
opposite hand from your standing leg. Your back should be neutral.


Movement:
While balancing on one foot, row the dumbbell up by retracting your
shoulder blade, keeping your elbow in tight to your body. Then
straighten your arm and return to the starting position.









Start and finish









Midpoint



T Push-Ups


Position: In a push-up position.


Movement:
After performing each push-up repetition, transfer all of your weight
to one hand and rotate your body, reaching up and behind you with the
opposite hand. At this level, keep both feet on the floor. At the end
of each rep you'll have one hand on the floor and the other hand in a
direct line with it, reaching up and behind you.









Starting position









Push-up position









End position


Your
arms remain in a straight line so your body forms a T shape. Once this
is easy, lift your foot off the floor at the end of each rep, so you
make an X shape with your arms and legs. Additionally, holding hex
shaped dumbbells in your hands can also increase the intensity.



Prone Cobra


Position: Lie face down on a mat and rest your arms at your sides, palms down.


Movement:
Contract your glutes and lower back so that your upper torso and legs
come off the floor. At the same time, rotate your arms externally so
that your thumbs end up pointed towards the ceiling. Keep a neutral
neck alignment. Hold this position for the desired timeframe.








If
you can't hold the position for the entire time, perform this exercise
for multiple reps with a five to ten second hold. To progress, you can
hold dumbbells in your hands, or perform it while balancing on a
stability ball.




The Finish Line


Once
you've followed this program for six to twelve weeks, you can slowly
add in some running. Be cautious and progress your mileage very slowly,
listening to your body.


"You can't run to get fit, you need to be fit to run." — Diane Lee




About the Author









Rachel
Cosgrove is a trainer who specializes in getting women of all ages into
the best shape of their lives. She earned her CSCS from the National
Strength and Conditioning Association and has competed in fitness
competitions and triathlons. For more info about Rachel, visit her website.

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