Category Archives: Running

What a Mother Runner Wants for Mother’s Day

What a mother runner really wants for Mother's Day.  happyfitmama.com

Mother’s Day is Sunday. I’ve been dropping hints to my kids. I’ve been reminding Ron.

Sure, I’d love a pedicure to pretty up my runner’s feet. A deep tissue massage to coax out the knots in my hard working runner legs. A new GPS watch or other running gear. But I have a massage scheduled for tomorrow. And I already have an overflowing closet of running stuff.

Here’s what this Mother Runner wants for Mother’s Day.

An injury free body that can run, run, and run some more with no worries of how her body will react to the mega mileage.

Time to run at her own pace rather than squeezing it in at zero dark thirty before the slew of kid sports activities takes over on a Saturday morning. Although, I do like this a teeny tiny bit since I get to see killer sunrises.

Sunrise run | happyfitmama.com

Enough time in the day to run, lift weights, do core work, go to a yoga class and get a massage and do all that other mother stuff that needs to be done.

A PR. Any distance will do.

Having a nutritious breakfast prepared for me and that is ready the moment I walk in the door after my long run. Of course, it would have the correct ratio of carbs:protein for optimal recovery.

The ability to take a nap or even to sit down for more than 2 minutes after a long run on the weekend.

A marathon that ends with a smile on my face. Not just because it’s done, but because I ran it my way.

Not have to do laundry for one week.

Moms on the Run 5k | HappyFitMama.com

Run a race with my kids and not have them complain at all. Ok, that is just completely  unrealistic so I’ll allow one complaint per kid.ONLY ONE!

Make my heart burst when you say that you want to be a runner just like Mama.

Mom’s – What do you really want for Mother’s Day?

Upper Body Workouts for Runners

A strong upper body can improve your running. Find 6 different upper body workouts for runners here.

It’s another edition of Monthly Workouts for Runners BY Runners. Here’s the previous month’s workouts if you missed them:

Stuck Inside Workouts for Runners

Two-a-Day Workouts for Runners

This month the topic is Upper Body Workouts for Runners.

A runner’s legs get all the attention. We need to strengthen our quads, fire up the glutes, stretch out the ever tight hamstrings and or course keep our calves strong and loose.

Just because the lower body gets all the attention, doesn’t mean your upper body doesn’t need any love. A strong upper body in a runner will help you power through when your legs are getting tired in the late stages of any hard effort workout or race. I’m finding that strength in my arms and back are really needed as I’m training for Mount Washington. If I’m collapsing in my upper body when I fatigue on the hills, I’m making my legs work 10x harder than need be. But if I pump my arms faster, my legs follow suit. To run faster and more efficient, you need your whole body to be strong and in sync.

FYI – While I am a certified professional, I am not your trainer. Listen to your body and it’s limitations. Please check with your physician if you are new to exercise or have any questions regarding your health and exercise.

Here’s a quick upper body workout that I routinely do.

A strong upper body is an asset that every runner should have. Try this quick upper body workout for runners to get faster and stronger. happyfitmama.com

Do 12 reps for each exercise (unless indicated with a time).

DB Flyes – Begin by sitting on a stability ball. Walk your feet out so your head, upper back and shoulders are resting on the ball. Knees should be at 90 degrees. Bring dumbbells to your chest with palms facing each other. Press arms straight up, making sure to not lock elbows at the top. Slowly lower the dumbbells in an arc until dumbbells are at chest level. Return to starting position at the top.

Skull Crush – Lie on a stability ball and extend both arms overhead, a weight in each hand. Bend your elbows so your forearms are parallel to the floor. Slowly straighten your arms, then lower them to the starting position. DO NOT crush your skull. :)

Push Up on Stability Ball – Get into push up position but with feet placed on a stability ball. This will make the exercise harder by working your balance.

Standing Balance Single Arm Row – Start by balancing on your left foot, holding a kettlebell or weight in your right hand. Hinge at the hips until your body is in a straight line with a flat back and a straight right leg. Bring right arm forward to perform a single arm row. Do 12 reps balancing on the left foot before switching and repeating on the right foot.

Plank – Standard forearm plank hold. Be sure to pull in your belly button and to keep butt down. No butts up in the air!

Side Plank w/ Leg Lift – Start with right elbow on the ground and both legs straight, balancing on outside of right foot. Raise left hand straight up from shoulder. Keeping your body straight, lift your left leg up to slightly higher than hip height. Lower back down. Repeat this for 1 minute.

Superman – Lie face down on your stomach with arms and legs extended in opposite directions. Neck stays in a neutral position. Lift arms and legs at the same time, making a stretched out “u” shape as your back arches and arms and legs lift off the floor. Hold 2-5 seconds before lower back to the floor.

And here are even more Upper Body Workouts from 5 of my running friends. Pin away so you have a stash of workouts on hand whenever you need it.

Nellie has a DB or barbell upper body burner.
UPPER BODY WORKOUT FOR RUNNERS
Sarah brings a 24 minute circuit that will get your heart rate thumping.
upper body workouts-2
Carly brings the Super Scapula Superman.  I think every runner needs that!
Upper Body Workout for Runners - Fine Fit Day
Allie brings one of my favorite training tools – the Bosu!
UPPER BODY WORK FOR RUNNERS
Laura brings an upper body torcher with plenty of push ups and planks.
Upper Body Workouts This Runners Recipes
Linking up with Wild Workout Wednesday!

What’s your favorite upper body exercise? For me, it’s anything tricep related.

Lately

 

Mt. Aggie Run | happyfitmama.com

Hey guys!

It’s time for my monthly Lately…

Lately…I’ve been wondering if I’ll run a marathon this year. I know I want to run one but I haven’t registered for anything and I haven’t even really looked. With the whole quad thing and my focus on Mount Washington lately, I haven’t put much effort into it. Maybe it’s my mind telling me to focus on one thing at a time. Who knows. I may register for a marathon tomorrow.

Lately…Speaking of that “only one hill race”, on Sunday, a friend and I did hill repeats up Mount Aggie. Overall, I think it went well. My legs felt great. My breathing was labored but not horrendous. My heart was pounding but it was nothing that was crazy. I never felt like OMG I’m dying. It just felt like I was climbing a hill. At time I did feel like I was running slower than molasses and the wind was going to blow me over. It’s a great road to practice on for Mount Washington. Plus, it’s rather fitting that we had a view of a snow covered Mount Washington off in the distance at the summit (see pic above).

Lately…All I could think about during yoga class on Tuesday was food. I had the serious hungries going on.

Check in with what's been going on with me lately. | happyfitmama.com

Lately…I’ve been listening to my body. For real. The old Angela would have run through my knotty quad issue a couple of weeks ago. I would have convinced myself that I needed to “run it out”. I know, I know. It sounds silly. But my runner brain sometimes takes over and all rational goes out the window. And my body is just plain weird too. See the Bird of Paradise pose up above? You would think I wouldn’t be able to do that with a knotty quad. Apparently my body doesn’t go with the rules.

Lately…I’d really wish it would stop raining. It seems the snow left and moved to rain. Is it too much to ask for actual spring weather?

Lately…I still haven’t registered for a race (other than Mount Washington). At the beginning of the year, I told myself to wait until March to run a race. Well March came and went with no race. And now we are in the middle of April and I haven’t even really looked for anything. Part of the reason is that I’m scared. Scared of injuries and feeling slower. That’s no secret. I think I confessed that every month since January. BUT I know I need to DO IT. Once I get the first race done with I’ll be good to go. When did clicking on the register button become so hard? GAH! This all reminds me – maybe I should set some concrete goals for the second quarter of 2016?

Lately…Does anyone else have a really, really hard time planning for things in advance? We’ve been trying to figure out summer vacations, day camp for the kids, etc. With my work schedule it’s so hard to plan in advance like that. And besides, I’m soooooo not a planner.

Lately…I’ve been missing a running buddy. I have been doing the majority of my runs solo. I’m craving some company. Maybe that’s why a long run of 12 or more miles has zero appeal to me right now?

Running buddies | happyfitmama.com

Our last long run before Boston last year and the last time Sarah and I have ran together. Oddly enough, we had plans to meet up for a run yesterday which was the one year anniversary of this pic. Too bad the weather had other plans.

Lately…It’s nice to catch up with friends that you don’t see often over coffee.

Lately…I’m so glad I committed to getting a deep tissue massage each month. It’s been amazing. Sadly, Jess, my previous LMT, had to go on medical leave. She gave me a recommendation for another LMT and she is just as awesome. Suzanne is tiny with fierce hands. She did wonders for not only my quad but my always tight neck/shoulders, lower back and calf. And she introduced me to cupping which was way cool. She’s kind of out of the way for me but so worth the drive. If you are local, you can find her HERE.

Lately…I did a really interested webinar last week entitled Run Injury Free. Yes please! I really liked the info on activating the feet before each run. Check out this Youtube video to see what it’s all about. She recommends a Rad Roller – has anyone used one before? Thoughts?

Thanks for letting me do some Thinking Out Loud.

What’s been going on in your life lately?