Hi Everyone!

Are you ready to get in an awesome run that will improve your speed and fitness level while burning fat? Perfect! I have a fantastic VO2 Max workout for you today!

What is a VO2 Max Workout? I’m so glad you asked! Your VO2 Max refers to the maximum amount of oxygen that your body can utilize during very high intensity exercise. Your VO2 Max (the amount of oxygen your body consumes) can improve as you build lung strength and your fitness level.

A VO2 Max Running Workout means running very fast (think of your goal race pace, and go faster than that!) for shorter time periods. This improves your speed and leg turn over, and prepares your body for running at the desired race pace. You are working at a very high level of effort. On a ten point scale where 10 is maximum effort a VO2 Max workout should be about a 9/10.

Today’s workout is a VO2 Max workout completed interval style. It will give you a fantastic burn. It’s a great physical challenge. Whether your goal is fitness or improved running speed this workout will help you.

You can complete this workout outside, or on a treadmill. If you run on a treadmill I recommend always putting the treadmill incline up to at least 2. This will help simulate outdoor running, and protect your back during treadmill runs. The design of the treadmill causes many people to arch their backs, especially if you run closer to the front of the treadmill. The incline will help you maintain your form, which will make indoor running easier on your back and knees.

With a VO2 Max workout I recommend doing an extended warm-up to make sure your body is properly prepped for your workout. After the VO2 Max section, do an extended cool down. Today’s workout should take approximately 30 Minutes total.

I have provided two workout variations below. These are the two options that I gave the students in my jogging class when they completed this workout. Remember, your sprints should be a high intensity/high level of effort. The level of effort, and the variation in your heart rate during the recovery time is part of what makes this workout so effective. Always listen to your body, but don’t be afraid to challenge yourself during the workout.

You can modify these workouts for any level. You can make the workout shorter or longer. It’s very important to learn how to listen to your body during your workouts.

*For the hill sprint workout, I gave my students the option to do between 5-10 hill sprints so they could adjust the workout to their own level. If you are an advanced runner start your next sprint as soon as you jog back to your starting place. If you are still building your runs you can walk or jog back to the starting place, wait for your heart rate to return to normal and then do the next sprint. 

One way to modify your workouts (running or HIIT) is to change the length of your rest/recovery. As long as you are challenging yourself you are working at an appropriate level.

The Workouts:
Both Workouts can be completed Outdoors or on a Treadmill.

Workout 1: Hill Sprints:

Warm-Up: Run at an easy pace for 10-Minutes or until you are properly warmed up.

Complete Ten 30-second hill sprints. Jog or walk back to your starting place in between each hill sprint.

Cool-Down: Run at an easy pace for 10-Minutes.

Workout 2: Timed Sprints: Set Your Interval Timer for 10 Rounds of 30/30.

Warm-Up: Run at an easy pace for 10-Minutes or until you are properly warmed up.

Complete Ten 30-second sprints, followed by 30-seconds of recovery at an easy pace. Repeat the 30-seconds hard/30-seconds easy 10X consecutively.

Cool-Down: Run at an easy pace for 10-Minutes.

*I did Workout #2 when I completed this workout. I varied my pace between a 9.0 Speed and a 7.0 Speed during the interval section of the workout. 

Did you try the workout? Let us know what you think! Leave a comment!

Hi Everyone!

We have another Great Sunday Run Day topic from Jesse. Today’s topic is: How Long Runs Make You a Faster Runner.

If you want to become a faster runner you should incorporate one long run per week. This run should be completed at an easy, conversational pace. If you are going hard enough/fast enough that you can’t hold a conversation you are moving to fast.

The length of the run is already placing an increased demand on your body. This run is about building oxygen receptors, blood volume, and overall fitness level. You can reap all of these benefits during a longer, easier paced run.

Jesse mentions in the video that a great technique to use to continue increasing your speed and improve your leg turn over is adding 3-5 Strides to the end of your long run.

What is a Stride? A stride is a quick, short run (he recommends 8-10 seconds) that isn’t an all out sprint, that will get your legs/body used to moving at a faster pace. Additionally, when you do it at the end of your long run you are conditioning your body to getting used to giving an extra push when you are tired. This can be a great asset at the end of a race, when you want to shave off a few more seconds of your race time and the finish line is in sight.

Do you have more Sunday Run Day topics you would like to see answered? Let us know in the comment’s below. 

Thanks!
Melissa & Jesse

PS If you are wondering how Jesse knows so much about running, he was a collegiate level nationally ranked Cross Country Runner. He was inducted into Point Park University’s Athletic Hall of Fame for his running accomplishments during his first year of eligibility. Jesse has had first place finishes in races of every distance from the 1-Mile, 5K, 8K, 10K, 5 Mile, 10 Mile and Half Marathon. He has not attempted at Full Marathon yet.

*If You Want to Support BenderFitness.com & Help Us Get a New Camera & Video Editing Equipment please click here: https://www.patreon.com/BenderFitness

Hi Everyone!

Jesse is back to answer your running questions. One of the most popular running questions we get is What Is Proper Running Form?

Running is all about efficiency of movement. That means that form matters, because when any part of your body is out of alignment, your efficiency is thrown off. Also, you’ve probably heard that old rumor about running being bad for your knees. Research has proven that is not true. However, running with poor form and alignment will put increased pressure on your joints. So what can you do to make sure you are maintaining proper running form?

Jesse breaks it down in today’s video with 6-Tips for Proper Running Form. We also provided a written breakdown below:

1. Proper Form Starts with Your Arms: Always move forward. This starts with your arms. The arms should be moving forward, not criss-crossing. When your arms criss cross (this is especially common when you are tired!) your stride is thrown off, resulting in a lateral movement, instead of forward motion. When running any distance, even that slight shift to a lateral movement means you are wasting energy, and running less efficiently. Getting your arm movement under control can improve your running form, and your efficiency of motion. For the same reasons, you should avoid exaggerated arm movements. You don’t want to waste energy that can be better spent propelling you forward, by swinging/pumping your arms with an exaggerated movement. Proper arm motion is when your hands move from your hips to chest height (Hips to Nips is an easy way to remember it).
2. Stay Loose and Relaxed: This should start with your jaw, and applies to your entire body. When you focus on loosening your jaw, you may notice that your neck and shoulders follow suit. Again, this has to do with running efficiency: if you are holding your body and muscles tight you are not able to maximize your forward movement. Tight muscles not only change your stride and arm position, but they require energy to maintain that tightness. It can also lead to shoulder cramps (if you’ve ever had one you know what I’m talking about!) Make sure your hands are relaxed during your run.
3. Maintain Good Posture: When running you want to maintain an upright position without leaning forward or backward. During your movement you want to avoid bouncing. Just like with your arms, you want to maintain a forward motion, not an up and down/bouncing movement. If you are bouncing while you run you are wasting energy. With Ideal Running Form, if I took a video of you running, and drew a line across the top of your head as you ran, it would be a straight line, not a spiky line that bounces up and down with each step. Running takes a lot of effort, you want that effort to go toward moving your forward toward the finish line, not up and down.
4. Don’t Worry About Foot Strike: With the onset of minimalist running, and shoe sales pitches you may have heard that a specific Foot Strike Pattern (where your foot hits the ground first when you run) is superior to other strike patterns. This is not true. Research on Olympic Runners has shown that they all have different Foot Strike patterns, with no one pattern emerging as superior. What matters is that you are doing what is natural to your body.
5. Be Assessed for Proper Running Shoes: This one goes with Foot Strike. While Forefoot, Midfoot and Heel Strike patterns don’t matter much, the position of your foot and ankle matter a lot. Some people pronate: your ankles roll in toward the middle of your body.
   Some people supinate: your ankles roll toward the outside of your body.
   Some people are neutral: your ankles maintain middle alignment.
   There are shoes specific to each gait pattern, and a professional should help you determine which style of shoes are best for you. The way a shoe looks should always be secondary to the type of shoe/support.
6. Let Your Stride Be Organic: Don’t Over-stride or try to shorten your stride. Everyone’s legs and hips are different. Do what is natural for your body.

What Are Your Questions? Let us know in the comments below! We are picking different Running Questions to Answer Each Week. 

Hi Everyone!

It’s Sunday Run Day! Jesse is here with a great video with 5 Tips on How to Run Faster. (If you are looking for today’s HIIT Workout you can find it here: Full Body Sculpting HIIT: 15 Minutes Per Round).

1. Be Consistent: As with all exercise, and health in general, consistency is key. Working SUPER hard occasionally isn’t going to help you progress. Be consistent with your training. This is the number one technique to achieving the results you want.
2. Vary Your Paces: Don’t run at the same speed every time you run! You should have easy days and hard days. In future videos we will discuss specific runs that you can do. You can find several Interval Runs and articles on Running here if you can’t wait: https://www.benderfitness.com/category/running .
3. Run Faster to Be Faster: Becoming faster requires Speed Work. You need to get your body used to running faster paces. This doesn’t only help with leg turnover (how quickly you can actually move your legs), but also with your endurance for running faster paces. Practicing these skills will help you achieve your goals, and run further in less time. Check out this article on 6 Training Runs You Should Be Doing to Improve Your Speed. Jesse will be discussing different runs (and their benefits) in future videos.
4. Hydrate, Fuel & Rest: Without the proper Fuel you will not be able to run your fastest. Nutrition and Rest are a foundational part of becoming a faster, and healthier runner. It will also help prevent GI Distress during hard runs.
5. Stretch: Stretching will help you prevent injuries, which will not only keep you healthy, but allow you to follow Rule #1: Be Consistent. Injuries interrupt consistency and sometimes require long breaks from running.

Do you have something to add? What Running topics would you like to see us answer in future videos?

Melissa & Jesse

Hi Everyone!

Getting started with Running can be intimidating. Your lungs hurt, your legs hurt, and sometimes you feel like you could walk faster than you are running! Don’t worry, we all feel that way when we start. It doesn’t mean you can’t do it!

Last month I went to San Francisco and trained Rose from MyChangeforaTen.com. Rose did not believe that she could run, but I knew she could. She is now in love with running!

I created a running training program to get her started. First she is going to train for a 5K. Her long term goal is to complete a Half Marathon.

The first thing I taught Rose was to Slow Down. Huh? Slow Down! That seems counter-productive with running. Doesn’t it?

Nope! With running the first thing you want to build is your running endurance. Before worrying about how fast you are going, you want to know that you can run a certain distance or time period without stopping to walk.

When Rose paced herself she was able to run continuously 1.5 miles, take a short break, run back 1.5 miles…without stopping to walk. She was amazed at her ability to complete this task. The next run we did she was able to go 2 miles straight without stopping for a break, and completed 1.2 miles on the way back home.

Below you will find the Running Training Schedule I created for Rose. She started with a foundation for being able to run continuously. If you are still building to that point check out this article: Running for Beginners. If you are already able to run 20-30 Minutes without stopping you can follow the plan below.

Part 1:

Run 3X Per Week for 2 Weeks

Goal: Run 3.1 Miles or 30 Minutes continuously at a comfortable pace.

Types of Runs:

1. Slow Easy Run: Run Continuously without Walking. Don’t worry about pace.

Part 2:

Run 3-4X Per Week for 4 Weeks

Goal: Improve consistency and pacing.

Types of Runs:

1. Two to three Easy paced runs at a comfortable pace: 3.1 miles or 30 minutes.

2. One to two runs at a slightly faster pace. Moderate Pace: You should be pushing and breathing heavier, but able to talk if needed. Use a stopwatch, phone running app or GPS watch during runs. Complete the same run you do on your Easy days, but focus on doing it a little bit faster. Don’t go to fast, you still want to complete the run without stopping to walk.

Part 3:

Run 3-5X Per Week

Goal: Improve Speed, Consistency and Endurance.

1. Two to three Easy paced runs at a comfortable pace: 3.1 miles or 30 minutes.

2. One Moderate Pace Run per Week.

3. One to Two Speed Workouts. Select 1-2 of the workouts below and incorporate them into your week).

• 5 Minutes Easy/5 Minutes Hard:

-5 Minute Warm-up, Run 5 Minutes at Easy Training Pace, Transition into 5 Minutes Hard (Faster than your Moderate Training Pace), 5 Minutes Easy, Complete with 5 Minute Cool Down. Total Workout Time: 25 Minutes.

• In-Run Sprints:

During your run incorporate 20-Seconds Hard Sprinting followed by 40 seconds at normal running pace. Repeat this 4-6 times during a normal 30-minute run. Start the sprints at the 10 or 15 minute running mark.

• Run 25-30 Minutes at your normal pace. Complete the run with four to six 20-second sprints. In between sprints walk back to your starting point.

If you are ready to start improving your running speed/Race Times check out these articles:

6 Training Runs You Should Be Doing to Improve Your Speed

Track Workout for Speed & Endurance: Goal Race Pace Memorization

Progression Run: How To & Benefits

How To: Run a Ladder Workout

Hi Everyone!

On Sunday I ran the Pittsburgh Half Marathon. It was my third Half Marathon, and my first time running in downtown Pittsburgh. During college I lived in the dorms in downtown Pittsburgh, but at that time in my life the thought of running never even crossed my mind.

When it comes to Half Marathons I have developed a very bad habit. I sign up for the race on a whim and see where the run takes me. I signed up for my first Half 4-weeks before race day (you can read about it HERE), my second Half two weeks ahead of time, and this time 3-days before race day. For my second Half Marathon I was out of commission for a month after being rear-ended while driving on my way to work, so my training was severely limited.

For this race, my friend Nicole, had been training for her first Half. She was running with our coach/running guru, Shep. Her goal pace was 9:30-10 minutes per mile. I decided to run the Pittsburgh Half Marathon with Nicole and Shep. I thought that I would treat it as a long run at a slower, steadier pace, instead of focusing on the fact that it was a race. Although I have been running, my training hasn’t been as consistent as I would like and I didn’t want to injure myself by pushing to hard.

I ran the first 8-8.5 miles with Shep & Nicole, and then I got separated from them (the number of people running was insane!) The sheer number of people, the beautiful weather and the adrenaline of the race made it difficult for me to hold the goal pace. My body wanted to move faster!

After I got separated from Shep and Nicole, I picked up my speed a bit to finish the race. It was very difficult to speed up due the number of people running. I am now motivated to train for a Half Marathon and see how much I can improve my time. My first two Half Marathons I completed in 1:46 and 1:47. This Half I completed in 2 hours. Even though I was purposefully moving at a slower pace, something about the run really inspired me to want to see what I could do if I put in the training time.

Running is a physical display of training, effort and consistency. You have earned your place in that race through miles of sweat and hard work. It doesn’t matter if you are running a 5 minute mile or a 15 minute mile. By training, and stepping out on that course you are accomplishing something.

I definitely want to run the Pittsburgh Half again. It was beautiful. Running across the bridges and begin surrounded by cheering people felt amazing. The view of Point State Park from the West End Bridge was gorgeous. There were musical acts along the course, and people handing out water & gatorade. There were some people handing out beer (I declined). There were a ton of hilarious signs. The support, and the feeling of running with so many people was amazing. Everyone on that course set out to accomplish something that day, and just by showing up for the race they did that.

I want to hear about your race experiences! Tag me in your photos on Instagram: @BenderFitness #TeamBenderRuns #BFRaces You can also tag Jesse: @BenderCrosby1

Do you have a favorite race distance? A goal? An accomplishment that you are particularly proud of? I want to hear about it! Let’s share motivation!

It’s time for me to film a new workout. I will see you soon!

Melissa

Pittsburgh Half Marathon Splits

Hi Everyone! 

If you are new to starting a running program this article is for you!

Getting started with running can seem intimidating, but you can do it. The beautiful thing about running is that it doesn’t take long to see improvement. Still not sure? Check out my article Running Made Me Cry…How I Became a Runner.

If you are brand new to running, the first step is to build your endurance. This can be done by alternating walking and running. If you are already able to run continuously for 20 minutes you can skip ahead to Beginner Running Series 2. 

Beginner Running Series 1: Each Workout can be repeated 3-4X per week. Non-Running Days can be used as rest, walking, or cross training days. Get a minimum of 2 days of total rest per week.

Workout Week 1: 

Walk 2 minutes, Run 1 minute. Repeat this sequence 7 times for a total time of 21 minutes.  (3-4X this week)

Workout Week 2: 

Walk 1.5 Minutes, Run 1.5 Minutes. Repeat 7 times for a total of 21 minutes. (3-4X this week)

Workout Week 3:

Walk 1 Minute, Run 2 Minutes. Repeat 7 times for a total of 21 minutes. (3-4X this week)

Workout Week 4: 

Walk 1 Minute, Run 5 Minutes. Repeat 4 times for a total of 24 minutes. (2-3X this week)

Walk 5 Minutes, Run 10 Minutes, Walk 5 Minutes. Total Time: 20 Minutes. (1X this week)

Workout Week 5: 

Walk 1 Minute, Run 10 Minutes. Repeat 2 times for a total of 22 minutes. (repeat 2X this week)

Walk 1 Minute, Run 5 Minutes. Repeat 4 times for a total of 24 minutes. (1X this week)

Walk 3 Minutes, Run 15 Minutes, Walk 3 Minutes. Total Time: 21 Minutes. (1-2X this week)

Workout Week 6: 

Walk 3 Minutes, Run 15 Minutes, Walk 3 Minutes. Total Time: 21 Minutes. (repeat 2-3X this week)

Brisk 5 Minute Walk, Run 20 Minutes, 5 Minute Cool Down. Total Time: 30 Minutes.

It is important to note when running you should be moving at a pace that you can maintain a conversation at. When you are just starting a program you don’t need to include speed work or sprinting. This will come later when you are ready for a new challenge. 

Beginner Running Series 2: 

At anytime during this series you can modify the routine by selecting a workout from one of the previous weeks to decrease the intensity and allow your body proper recovery time if you are experiencing increased fatigue or difficulty completing the workouts.

Workout Week 1: 

Brisk 5 Minute Walk, Run 20 Minutes, 5 Minute Cool Down. Total Time: 30 Minutes. (3-4X this week)

Workout Week 2: 

Brisk 5 Minute Walk, Run 25 Minutes, 5 Minute Cool Down. Total Time: 35 Minutes. (3-4X this week)

Workout Week 3: 

Brisk 5 Minute Walk, Run 30 Minutes, 5 Minute Cool Down. Total Time: 40 Minutes. (3-4X this week)

Workout Week 4: 

Brisk 5 Minute Walk, Run 25 Minutes, 5 Minute Cool Down. Total Time: 35 Minutes (1-2X)

Run 3 Miles or 30 Minutes. (1-2X)

Workout Week 5:

–Run 3 Miles or 30 Minutes. (1-2X)

–Brisk 5 Minute Walk, Run 20 Minutes, 5 Minute Cool Down. Total Time: 30 Minutes (1-2X)

-Run 3.5 Miles or 35 Minutes

Workout Week 6:

–Run 3 Miles or 30 Minutes. (Repeat 2X this week)

–Brisk 5 Minute Walk, Run 20 Minutes, 5 Minute Cool Down. Total Time: 30 Minutes (1X)

-Run 4 Miles or 40 Minutes

*You are now ready for a new challenge! How about signing up for a 5K?

Do you find yourself doing the same run over and over again? Whether it’s outside or on the treadmill it can become easy to find a comfortable pace and route. Get out of that rut! It’s time for a change. 

Race Day. It’s the day all of your training has been preparing you for. Whether you’re a first time racer or a veteran going for a new PR (personal record) you may find that race day nerves hit. 

One of the best ways to deal with the race day jitters is preparation.  

Of course the first step of your race day preparation is your training, but a little extra planning to help smooth out the day of the race can decrease any anxiety you may be feeling. 

2-3 Days Prior to Race Day:

-Sleep: Often it’s difficult to sleep the night before a race. You will run best if you are well rested. You can start this process a few days before the race. You have probably tapered off your training to rest your muscles, don’t negate those effects by skimping on sleep. 

-Diet: Make sure you are getting in enough high quality carbs. 2-3 nights before the race you want to increase your carbs (especially if you are doing a longer distance race). Don’t make any drastic changes to your diet, or experiment with a lot of new foods. Food is fuel for your race, but you don’t want to try a new type of fuel and find that you have gastrointestinal issues on race day. Your largest carb loaded meal should occur 2 nights before the race, and not the night before. Meals should also include lean proteins. Foods to avoid: Dairy (unless you know this agrees with you), processed and fatty foods. High quality fats (fish, avocado, coconut) are okay, and can actually improve your endurance on race day, but only include these if you have tried it during your training. Make sure you are hydrating!

-Clothing: Make sure your race day clothing is clean for race day. Race day isn’t the time to try out a new outfit or pair of shoes. Race in something that you know is comfortable. Trust me on this one. I ran in a brand new sports bra and ended up with cuts around my rib cage where the bra was rubbing. 

Day Before the Race:

-Sleep: Try to get a good night’s sleep. If you have trouble sleeping due to the excitement don’t worry about it to much! That’s very common, and most of the other runners are probably experiencing the same thing. 

-Diet: Stick to what you know. If you want to continue carb loading eat your larger carb meal at lunch. Dinner should include some high quality protein. Eat enough food to feel nourished, but don’t over do it. When you don’t sleep well your body doesn’t digest your food as well, and that can lead to GI problems on race day. 

-Clothing: Lay out everything you want to bring/wear to the race. Be sure to dress for the weather. It’s nice to have a clean shirt to change into after the race (especially if you get sweaty and it’s cold outside). Don’t forget to lay out your shoes and socks. Don’t be tempted by any new clothing purchases you have made that haven’t proven themselves run proof. Some people sleep in the clothes they are racing in to eliminate a step the next day. 

-Extras: Pack anything extra you might need to bring. Clean socks for after the race. If you have asthma don’t forget to bring an inhaler. If you are using gu packs, snacks, or any supplements for use before, during or after the race make sure they are packed (If you haven’t trained with these do not try them for the first time on race day!) Camera/phone if you want to commemorate your day or pre-post race experience. You might need band aids for your nipples (lots of men require this), and A & D ointment to prevent chaffing. 

-Make sure you know where you are going! Review any directions/GPS, race start time, sign in/registration times. Don’t forget cash for registration if you’re registering day of. 

Day of the Race:

-Wake Up and eat breakfast/drink coffee as usual. Try to eat about 2-3 hours before the race starts. Don’t try anything new or crazy (have I stated that enough?) Have a little bit of water, but don’t overhydrate. You should have stayed well hydrated over the last few days. Over-hydrating can negatively impact race performance and lead to cramps. Stop drinking water about 1 hour before race time. One bottle of water pre-race (about 16 ounces) should be enough. 

-Apply anything you need for the race (band aids, A&D, etc). 

-Make sure you have directions, and give yourself plenty of time to get to the race venue. 

-Don’t forget any of the items you pre-packed. If you are wearing racing flats make sure you have them with you. 

-Register/check in. 

-Check shoe laces, and timing chip (if your event is using chips). 

-Do a light warm-up before the race. Keep the warm-up dynamic (jogging, strides, plyo). Static stretching should be saved for after the race. 

-Enjoy your day! You worked hard to get to race day! Relax, take a moment to appreciate your body and mind for all of the work it took to get you to the starting line, and run your race!

Hi Everyone!

As the winter draws to a close (hopefully!) I find myself saying “I can’t wait for it to be sunny! I just want to RUN!” 

The truth is there doesn’t have to be sunshine to get in a run. I have run in snow, rain, freezing temperatures and blistering heat. This winter has been particularly harsh and cold where we live. It has kept me inside more times than I would like to admit to. 

It is time to run. No more excuses. 

I already have two 5Ks on my agenda in the upcoming months, and I would like to add at least two more. I would also like to repeat the Half Marathon I did last year, and improve my time. That means I need to be consistent with my training. 

Consistency is the key to running more efficiently, faster, and healthier. You also need the right training. 

Here are some techniques to get moving when you aren’t in the mood:

1. Schedule Runs with Friends. This will keep you accountable and more likely to stick with the planned run. 

2. Dress Appropriately for the Weather. In winter this means layers. You should have a sweat wicking layer against your skin, and additional layers over that. Wear a hat and gloves. Don’t forget your feet. Running shoes aren’t known for being warm. I have come home with frozen toes when I didn’t wear thick enough socks in winter. 

In the summer don’t try to go out running in a rubber suit. It won’t help you lose fat. It can help speed your toward heat stroke. 

We Left Vacation with More than a Tan!