Have You Out-Run Your Running Shoes?

One of the greatest things about running, is that you don’t need a lot of equipment to get started. You need your body, and a pair of shoes. If you’re a female a great sports bra is another must have, but I will save the details of the best running sports bras to a future post.

Shoes provide the foundation that you run upon, so it’s very important to be able to recognize when you are running on worn out shoes. What are the signs?

1. Mileage: If you track your mileage, you can generally expect to replace your shoes every 300-400 miles. This varies depending on body weight, and the type of terrain you are running on. If you are pounding the pavement, you will need to replace your shoes sooner than if you primarily stay on the treadmill.

2. Aches and Pains: You’re feeling new pains, aches, possibly even shin splints. It may be a sign that your shoes have lost their cushioning. If you feel more muscle fatigue than usual, or bilateral pain (pain on both sides of your body) it could be another symptom of running on shoes that are no longer providing support.

3. Your Shoes Show Wear and Tear: I’m not just talking about dirt, that’s a part of running in the great outdoors. I haven’t known any runners who have managed to keep their shoes sparkling and new once they start putting mileage on their shoes. The pictures below show some different shoes, and what you can look for with your wear pattern. Recognizing your wear pattern, can actually tell you a lot about your running style, and foot strike pattern.

-Examine the soles of your shoe to see if there is any visible wear. Is the tread still visible on your shoe, or is it visibly worn down? This is a picture of the bottom of my running shoe. They still have quite a few miles left on them. I chose a sturdy shoe that can take a lot of wear and tear, as well as withstanding many miles.

Compare this picture to the last one, and you should instantly recognize a major difference. These shoes are worn down, and need to be replaced. The wear pattern on the forefoot is immediately obvious. You can also tell from this picture that the runner has a mid to forefoot foot strike while running. The heel shoes virtually no wear.

The heel isn’t the only place to look for wear and tear. Examine the side portion of the base of your shoe. You may notice tiny fine lines, and wrinkles in the cushion of your shoe. If there is significant wrinkling it is a sign that your shoes aren’t as supportive as they once were.

It is also helpful to examine more than one pair of your old running shoes, if you are trying to determine your individual needs in a running shoe. Someone with a heel strike has different shoe needs than someone with a mid-sole strike. Also, you may pronate or supinate when you run. If you aren’t sure bring a pair of your worn down running shoes to your local shoe store and have them examine your wear pattern. They can perform a stride analysis, and recommend an appropriate shoe. You may want to stick some air fresheners in your shoe before handing them over. As a courtesy. 😉

Progression Run: “How To” and Benefits

Progression runs are one of my favorite types of run. The idea of a progression run is simple: you start out at a slow/easy pace and finish fast. If you are training for a race, or want to increase your running speed and stamina this is a great workout to add into your running schedule.

There are many benefits to progression runs, including increased endurance, improved lactic threshold, increased mental fortitude, and practicing speed work without wearing down your body too much. It is an easy way to add more speed work to your schedule, while also allowing your body to acclimate to working hard even at the end of a run when you are more likely to be tired.

There are many different ways to complete a progression run. You can do it based on time or distance.

For example, for a 30 Minute run: Complete the first 20 minutes at an easy pace, and the last 10 minutes at a moderate or hard pace. Moderate should be slightly slower than your race pace, hard should be at your 5K race pace. VO2 Max workouts should be done faster than race pace, but that is typically reserved for faster, shorter workouts.

You can also do a progression run based on distance. On Sunday, Jesse and I did an 8 mile progression run. We did the first 6 miles at an easy pace, and the last two miles at a moderate pace (I should say moderate pace for me, the entire run was easy for Jesse, he was pacing me). I was exhausted during this run, so my easy pace was much slower than it was a week ago, and my moderate pace was 7:30 min/mile which I held for the last two miles of the run.

You can build your progression runs, for example starting out going hard for the last 5 minutes, then increasing that to 10 minutes. Eventually you can break your workout into thirds completing the first third at an easy pace, the middle section at a moderate pace, and the third section at a hard pace.

I really like the versatility of progression runs. You can modify them to fit your schedule, running style, and needs. A progression run can be done outside, on a track, or on a treadmill. They are great training, and you will feel like you got in a great workout by the end of your run. Plus, you will know you are improving your stamina and overall level of fitness and athleticism.

In the comments section below let me know if you already use progression runs, or if you will be adding them to your workout list. 🙂

Have a great night,
Melissa

Running Update

Hi Everyone,

I was planning on filming a workout tonight, but after cross country practice this morning I took a really long nap. In a little while I will be leaving for my sister’s annual Halloween costume party. Maybe I can get some of the party goers to Burpee with me. That would be an interesting video. 🙂

The majority of my running this week was with the Cross Country team. They had their WPIAL race on Thursday. We have three kids who qualified for states next week. All of the kids have put in really hard work and improved their times, and I am incredibly proud of the entire team. Running is the one sport where if you put in the time, mileage and effort you will improve. Every single person on the team has done that. This was a lighter training week because of the race.

The weather for WPIALs was gorgeous, but it added an extra challenge for the kids because they have acclimated to training in the cooler fall weather. They ran in 80 degree temperatures with no wind. Many kids collapsed from the heat and were unable to complete the race, or had to crawl across the finish line. Thankfully all of the kids from our team (boys and girls) made it through.

Cross Country Girls at WPIALs

Cross Country Boys

I hope you guys have a great weekend. I will definitely have a new workout video posted tomorrow so check back.

Melissa

Here is a list of my runs for this week:

Sunday: 6.75 Mile Run with Jesse. Very easy pace (meaning you can talk comfortably) for 58 minutes. Our run included plenty of nice steep hills. It’s impossible not to run hills where we live, unless you are on the track.

Monday: 5 100 yard sprints, with jog back rest periods. Plus 3 miles easy.

Tuesday: 3 miles and 5 interval sprints. 3 100 yard (football field) sprints, and 2 track straight away sprints, while jogging the curves of the track to recover.

Wednesday: 2 mile easy run, plus warm-up and stretches at the track.

Thursday: WPIAL race. My running was sprinting from one part of the course to the next to cheer on the kids. I considered it an active rest day.

Friday: 4 Miles Easy: 34 minutes, 24 seconds.

Saturday: 3 Miles Easy.

Body Weight Fat Burn

Hi Everyone,

I did today’s workout right after cross country practice. Before doing this workout I ran 3 miles, and did 5 interval sprints. For my first three sprints I ran the length of the football field (100 yards) and then jogged back. For my last two sprints I ran the straight parts of the track, and jogged the curves.

I was feeling really motivated today so I also did the 12 Minute Ab Fat Burn Workout. I wanted to get in some extra core work.

I hope you guys enjoy today’s workout. I will see you tomorrow with a new one. 🙂

Melissa

Beginner: 15 reps
Intermediate: 20 reps
Advanced: 25 reps

Repeat 1-3X.

*Run, Jump Rope, or Choose a Cardio workout here.

1. Frogger
2. Round Kick (right)
3. Round Kick (left)
4. Ab Lift
5. Butt Lift
6. Table Kick (right)
7. Table Kick (left)
8. Knee Drop Plank
9. Hip Press
10. Jump Squat
11. Rotating Plank Drop

Full Body Workout at the Track

Hi Everyone,

This was my workout today. I did it right before Cross Country practice. It was absolutely gorgeous today, and it was really nice to get outside and enjoy the weather.

Today’s workout incorporates body weight exercises, and some strides at the track. You can always substitute jump rope or high knees intervals, or do one of my cardio workouts.

I still felt tired from last weeks workouts. Today I have focused on re-hydrating, and tonight I am going to make sure I get enough sleep to allow my body to fully recover so I am back to full steam tomorrow. 🙂

I hope you guys enjoy the workout. Have a great night!

Melissa

Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps

Repeat 1-5X

*Sprint the Straight Aways, Jog the Curves: 2-5 laps total.

1. Burpees
2. Walking Lunge
3. Side Plank Jack (right)
4. Side Plank Jack (left)
5. Warrior 3 Squat
6. Plank Jack
7. Tricep Dip
8. Right Step Up
9. Left Step Up

Cardio.

Pre and Post Run Workout

Hi Everyone,

Tonight I filmed a pre-and post-running workout. You can do this workout on it’s own repeating it 1-3X, or you can do this before and after a cardio workout. (Don’t want to run? There are other options. Check out the Cardio section of my blog.

It’s important to warm up your muscles before you engage in cardio. Core strength is imperative to maintaining correct posture during running and exercise. These exercises will engage the muscles needed in running, and will work all of the major muscles of the core.

Sweaty Post-Run

Jesse and I did a 6.75 mile run outside tonight. We went at a an easy pace. My inner thighs and my tush were still a bit sore from Friday’s workout: Shape Your Body. Maybe it should have been called the Shape Your Booty workout. Running helped ease and loosen up my muscles, and they are feeling much better.

This is a snap shot of my run tonight. Miles 3 and 4 were uphill. Mile 4 was VERY steep uphill.

I will be back with a new workout tomorrow. I hope you all have a great night!
Melissa

Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps
*For timed exercises, maximum reps during each 60 second interval.

1. Runners Lunge
2. Bicycle*
3. Side Crunch (right)*
4. Side Crunch (left)*
5. Reverse Crunch*
6. Butt Kicks*
7. High Knees*
8. Lunge Kick (right)
9. Lunge Kick (left)
10. Leg Swings

Running a Ladder Workout

Hi Everyone,

I will be posting a new workout today, but I also wanted to share my workout from yesterday with you. I did a Ladder Workout. The breakdown of my workout will be posted in a chart below.

A Ladder Workout is an interval workout that varies running at a hard pace, and an easy pace. There are many physical and psychological benefits to this type of workout. Your body learns how to maintain a hard pace for extended periods of time. This workout will also help increase your speed and agility. Plus, you are burn more fat in interval workouts. If you race, you want to do the hard sections of the workout at race pace.

I did my ladder workout outside. I like the additional challenge of going up and down hills, and not having to worry about changing paces on the treadmill. However, you can easily do this on a treadmill as well. You will need a watch to keep track of the intervals. If you have a running watch that can record splits now is the time to use it.

There are two ways to do this type of workout. You can perform timed intervals (this is what I did), or distance intervals.

The basic idea is to work your way up the ladder, and then go back down. So if you are going to time you would start with 1 minute working hard, followed by 1 minute at an easy pace. Then you build up the ladder to 2 minutes hard, followed by 2 minutes easy. You rest is always equal to your work.

The same concept applies if you are going for distance. You can go hard for 100 meters, followed by 100 meters easy. Increase to 200 meters hard, followed by 200 meters easy.

You start by going up the ladder, but don’t forget to come back down! Half way through the workout you should start decreasing the length of each interval, until you are back to where you started. If you’re not sure what I mean check out the chart below.

Ladder Workout. You can Click on it to make it larger.

Remember, you should build up to this type of workout. Your body should be used to running, and you should have a good cardiovascular base before trying this workout. To build up to it, you should do easy runs to increase your endurance, and blood volume. You can also adjust the length and time of the workout to suit your own level of fitness. My workout took 50 minutes total.

Switching your workouts often is one of the most effective ways to keep getting results. Good luck!
Melissa

PS I am in Fitness Magazine’s “Face of Fitness” contest. I’m currently in 2nd place! If you haven’t voted for me yet, please take a minute to vote! Vote Here Thank you! Being in Fitness Magazine would be a dream come true. 🙂

Full Body Yoga Stretch

Good Morning Everyone,

Last night I filmed this full body stretching routine. The moves in this video are all part of my normal stretching. As I mention in the video, I have been feeling that my hip flexors are getting a bit tight so I have been doing more stretching.

Stretching has a plethora of benefits. It helps keep your muscles strong, and allows blood and oxygen to flow more easily to your muscles. Flexibility helps prevent injuries, and maintain alignment and balance throughout your body.

Think of your muscles like leather. When leather is left out in the sun it shortens, and becomes dry and brittle. The same thing can happen to your muscles if you don’t stretch. The good news is that even if your muscles have already shortened, with dedicated stretching you can re-lubricate them and increase your range of motion.

Also, tight muscles cause many problems. Back and knee pain are two of the leading problems that can be directly related the shortened muscles. Tight hamstrings, and tightness of the IT band can be very painful.

So have I convinced you of the importance of stretching yet? If you don’t stretch already try adding it into your routine. If none of the reasons above have motivated you, maybe knowing that stretching can increase muscle gains when you workout will do it. 🙂 Whatever your reason, be sure to stretch!

Melissa

Power Interval Workout with Treadmill

Hi Everyone,

This was my workout last night. It’s a combination of treadmill intervals and body weight exercises. If sweat is liquid awesome, then I was pretty darn awesome during this workout!

If you don’t have a treadmill you can substitute: 10 Minute Bombshell Fat Burn It is a 10 minute cardio based interval workout. So you would be doing intervals exactly the same length that I did without worrying about the treadmill. You can also substitute jump roping, or steady state cardio if you prefer. The breakdown for the treadmill workout is below.

I listed the paces and speeds I did on the treadmill workout. You can adjust them based on your comfortable pace, and your sprinting pace. The idea is to alternate 1 minute of a comfortable but effortful pace, with 1 minute at a quicker pace. By minute 5-6 you should be at a pace that feels closer to a sprint but can be maintained for a minute. Then you start working your way back up. Make sure you warm up before doing this workout.

Enjoy!

Melissa

Beginner: 5-10 Minutes of cardio, 10 reps
Intermediate: 10 Minutes of cardio, 15 reps
Advanced: 10 Minutes of cardio, 20 reps

Part 1: Interval Cardio on the Treadmill

Listen to your Body, and adjust the cardio to your level. Steady cardio, Jump Rope, or the 10 Minute Bombshell Fat Blast workout can be substituted.

Part 2:

1. Chair/Side Squat

2. Up/Down Dog (Dive Bomber)

3. Reach Through Situp

4. Lunge with Kickback (right)

5. Lunge with Kickback (left)

Part 3: Repeat Cardio Workout

Part 4:

1. Hip Press (right)

2. Hip Press (left)

3. Bicycle

4. Sumo Pushup

5. Ab Twist

Color Me Rad 5K

Before and After Color Me Rad 5K

Hey Everyone!

Can you guess what my sister’s did this weekend? They ran their first 5K! Of course it wasn’t just any 5K, they did the “Color Me Rad” 5K. They chose a race where they were bombarded by color, and had a great time!

I am so proud of my sister’s for doing their first race that I just had to share it with everyone! For Kristen’s next race she is going to be chased by Zombies! So if you need a little bit of extra motivation to head out for a run, maybe a fun race like this is for you!

A quick google search for fun races gave me a whole list of 5K’s I had never heard of before! Unusual Races is worth checking out. There are races you can run in your underwear, and even one where man races horse (unbelievably humans have actually won a few times!) Of course Tough Mudder’s and Warrior Dashes have been gaining in popularity as well.

Have you done any interesting races? Do you have pictures? I think it’s about time I checked out one of these fun runs.

Again, congratulations to my sisters! I’m so proud of them! I love seeing my family fit and healthy. There is no greater thing you can do for the people who love you than take care of yourself.

Enjoy!

Melissa

Kristen After the Race

Jessica After the Race

5K Update

Hi Everyone,

This is just a quick post-race update from last night. My goal was to improve the time I got on my last 5K, and I was able to improve by 39 seconds!

It was very different running a race at night. Part of the pathway was lit by tiki torches, which looked great, but when you are breathing heavily you definitely notice the smoke. There were about 400 people at the race. I finished 5th in my age group (20-29).

Of course Jesse took home another trophy. Jesse’s highschool and college running coaches both ran in the race. So I started the race with his college coach, and finished it with his high school coach.

Jesse always finishes the race and then waits for me, and cheers me on and motivates me to give it the final push to the end of the race. When we do our normal runs I sometimes throw in a surprise sprint to the house. I have never managed to beat him yet, although it was closer than ever last Monday night. As he ran up, he told me “push like you’re racing me to the car!” and his coach said “Come on Melissa!” So I gave it a nice hard sprint to the finish line. They were both great motivators. 🙂

My final time was 23 minutes and 16 seconds. I wonder how much time I can shave off of my next race!

Melissa

Treadmill Workout Breakdown

Hi Everyone,

Yesterday I planned on filming a video, but Jesse had to go over to his brother’s house so I switched up my plan, and did a treadmill workout instead.

I alternated my speed throughout the workout. I went through this twice, so my running time was 40 minutes. I also did a 5 minute cool down, walking on the treadmill after completing this workout.

This workout ranges from a 12 min/mile pace to a 6:40 min/mile pace, you increase by .5 on the treadmill each minute. You can adjust this workout for your own level to make it faster or slower. You can even adjust the length of the intervals, so that you start out doing 30 seconds at each pace, and build up to 60 seconds.

The chart below shows the breakdown that I used.

Treadmill Workout

Repeat

I filmed a new workout today, so that will be posted shortly! As with any workout, be sure that you are working to your own level. Going faster than your body can handle will not benefit you. The best path is to slowly build up your level of endurance. As long as you are working at your bodies optimal level you are getting great benefits and increasing your level of fitness.

Have a great day!

Melissa

Running: My Workout for Today and Weekly Mileage: Melissa Bender

Hi Everyone,

This video is actually from yesterday. I had some issues with the domain name transition for my blog last night so I didn’t get to post it until today. That means that the glute workout I mentioned in the video will be up today! I just finished filming it, and it had me dripping sweat. It was actually tougher than I anticipated.

Yesterday I ended up running 6.5 Miles in 56 minutes. It was a comfortable pace for me. If you didn’t read Running Made Me Cry about how I built up and became a runner check it out.

I have been building up my running mileage to increase my endurance, and incorporating some short hill sprints into my runs.

Last week (7/29 through 8/4) I ran a total of 30.9 miles.

Sunday: 7 Miles (62:06 minutes)
Monday: 6 Miles (58 minutes)
Tuesday: Fat Burn Body Sculpt Workout that incorporated 3 Miles on the Treadmill
Wednesday: 3.5 Mile Easy
Thursday: 3.1 Miles Treadmill (22:55 minutes)
Friday: 4.75 Miles (44:42 minutes)
Saturday: 3.56 Miles (29 Minutes)

Note: Saturday should have been my off day, but I got bored and was feeling great so I went for a run. Typically it is good to take 1-2 rest days per week, but the most important thing is listening to your body. I have already taken one day off of running this week.

Also, as you build it is best to increase your weekly mileage by 10% maximum. So if you are running 15 miles per week you can add 1.5 miles the next week. You have a bit more leeway when you first start running, and can build a bit more quickly, but this is a good rule to follow.

Fat Burn Body Sculpt

Hi Everyone!

This was my workout from last night. It is a super sweaty workout, that mixes cardio with body shaping. I alternated 20 reps of 5 different exercises with 1 mile on the treadmill. If you don’t have a treadmill you can do this workout as your cardio: 8 Minute Cardio Fat Stripper or you can jump rope, speed walk, or do high knees.

As I mentioned in my post Running Made Me Cry…How I Became a Runner I want to improve my 5K time so I am running some extra miles and adding in some quicker paces.

I really enjoyed this workout. It was a nice challenge, that got me super sweaty. It was a nice challenge.

I hope you guys have a great day!
Melissa

Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps

1. Step Up (right)
2. Step Up (left)
3. Hip Lift
4. V-Up
5. Cheek to Cheek Plank

Run 1 Mile or 8 Minute Cardio Fat Stripper

1. Hydrant (right)
2. Hydrant (left)
3. Squat
4. Bicycle
5. Walking Pushups

Run 1 Mile or Cardio

1. Standing Side Crunch (right)
2. Standing Side Crunch (left)
3. Tricep Dip
4. Superman Twist
5. Forward Fold Lift

Run 1 Mile or Cardio

Running Made Me Cry….How I became a Runner

When I first started running it really did make me cry. And whine. And complain. And shoot threatening looks at Jesse when he made me run up long hills. And tell him he was evil.

When I first started running I thought it was going to be easy. I had run casually in high school. I had been the captain/member of a dance team for five years. I was “fit.” When I started running again I was working as a Flight Attendant. I had stopped dancing about 8 months earlier because my schedule was impossible to maintain with performances.

So when I stepped out the door, and decided to do a three mile run I expected to do that without any problems. Oh boy, was I in for a shocker! I made it approximately 4 blocks before I took a walking break. I ran/walked for 2 miles, and I was absolutely irate that I couldn’t complete the run the way I expected to.

My husband, Jesse, is a runner. He can run an 8K in the same time I can run a 5K. He set all of the running records at the university where we got our undergrad degrees, and they have a giant picture of him hanging up in the lobby (see picture below). He get’s embarrassed when I tell people that, but I’m proud of him. He is in our University’s Athletic Hall of Fame for his running accomplishments.

To be honest, pure stubbornness got me through the initial start of running. I set lots of mini goals along the way. My first goal was to get 1 block further before I had to walk, with my “long term” goal being able to go one mile without walking. I kept using the same running route so I could clearly see my progress. Every time I got an extra block without walking I felt successful. It didn’t take long until I was able to make it one mile without stopping.

My second goal was to be able to run for 20 minutes without walking. Once I accomplished that I built up to running 30 minutes without stopping. These mini goals made me feel like a successful runner. I didn’t need to compare myself to anyone else. I just had to focus on improving my own performance.

Now I have run three 5K races, won one trophy and placed in the top four female finishers overall at a race. I went out yesterday and ran 7 miles, and felt like I could do 7 more without a problem. Did I become a runner over night? No. It took a lot of hard work and building. Running started as something I dreaded, and only did because I was unwilling to accept that I “couldn’t” do it. Somewhere in the process it became something that I enjoy. It relieves stress, and I want to get better at it. Up to this point I have not done any speed work, because I enjoy running at a comfortable pace, for a long period of time. Running fast hasn’t really been my thing. I want to improve my 5K time, so that is going to change.

This was my running schedule last week:

Saturday 7/14: 5K Race 23 minutes and 55 seconds.

Sunday 7/15: Treadmill 5K 23 minutes and 29 seconds. Followed by a running/walking cool down for another 1.7 miles.

Monday: 3.5 Mile easy run at a light pace for 34 minutes.

Tuesday: Threshold run. 3.5 Miles alternating 5 minutes at light pace, with 5 minutes at moderate pace for 30 Minutes and 49 seconds.

Wednesday: 3.2 Mile easy run at a light pace, 30 minutes.

Thursday: Off.

Friday: 6 Mile Run at an easy pace for 55 minutes.

Saturday: Off.

Sunday: 7 Mile Run at an easy pace for 62 minutes, and 6 seconds.

I am building my mileage, and will be adding some speed work in the hopes of improving my 5K time. Jesse says that at my current level of fitness I should be able to do 21 minute 5Ks. Thus far I have been completely content to find a comfortable pace and stick to it. If it doesn’t challenge you, it doesn’t change you, so it’s time for a change and a new challenge.

If you have any tried and true techniques for improving your 5K time feel free to share them!

Melissa

Tone it Up! Melissa Bender

Hi Everyone!

Today was a busy and productive day! Jesse and I started out bright and early with a 5K. I haven’t been doing as much running lately as I would like so I was a little bit nervous about how I would do. This was only my third 5K, but I did my first ever race on this course last year. My goal wasn’t to beat my Personal Record (PR), but to beat my time from last year. I finished the course in 23 minutes and 55 seconds. That time put me 7th in the 20-29 age bracket (out of 81). There were 559 total runners in the race.

Last August I was able to take 4th place for women overall in a 5K, so I have some work to do and some mileage to build back up if I want to increase my time. Of course Jesse placed, there’s a picture of him wearing his medal below. He always finishes the race, rests (he has plenty of time!), and then runs back to cheer me on and get me to kick up my pace at the end of my race.

It rained on us for a while before the race, but during the race it stayed dry. Overall, it was a lot of fun, and a great motivator! I can run long distances, but I never do anything to work on my speed, so it’s an area that I want to improve. That means some more full length high intensity interval workouts will be coming soon. 🙂

Tonight’s workout is fun. I focused on some overall body shaping moves, with a focus on abs and booty. I also shared a great recipe from my mom so check that out too! Mama’s Healthy Vegetable Medley Pasta

See you guys tomorrow!
Melissa

Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps

1. Curtsy Lunge (alternating sides)
2. Leg Series (right)
3. Leg Series (left)
4. Incline Plank Crunch (right)
5. Incline Plank Crunch (left)
6. Toe Touch Situps
7. Side Plank Inner Leg Lift (right)
8. Side Plank Inner Leg Lift (left)
9. Quadruped Leg Series (right)
10. Quadruped Leg Series (left)
11. Walking Squat

Pre-Run Workout: Melissa Bender Fitness

Hi Everyone,

This is the workout I did last night before my run. My run was about 3.5 miles. It took 29.01 minutes, at a comfortable pace.

It has been very hectic for me over the last few weeks. The place that I worked had a major fire last weekend. There was structural damage to the building so it will be several months until they can re-open. In better news I am almost done with fieldwork!

I am off for the next few days, so expect several new workouts! Things should start settling back into a more normal place. I did take photos of some of my meals to share with everyone. I will create a post about it sometime this weekend.

Enjoy the workout!
Melissa

Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps

1. Burpee
2. Hip Raise/Heel Tap
3. Bridge Reach (right)
4. Bridge Reach (left)
5. Alternating Runners Lunge

Repeat 1-2 times if you are running or doing a cardio workout today.
Repeat 3-4 times if this is your entire workout for the day.

Strong Core and Back: Great for Runners: Melissa Bender Fitness

Hi Everyone,

I hope you’re enjoying the Super Bowl (and all of the wacky commercials!)

It was beautiful outside again, so I went for a run in the sunshine. It was about 7 miles, with plenty of hills thrown in to keep it interesting. If you don’t want to run consider jump roping, high knees, the Bombshell Fat Burn (10 minute workout), stationary bike, or elliptical. I read today that the average American consumes 4500 calories during the Super Bowl. That’s insane! Even if you’re indulging be sure to work out and keep on track!

Today’s workout is focused on the abs and back. Whether you are a runner or not core strength is incredibly important! Having a strong core is the foundation of your entire body, and your posture. If you’re a runner core and back strength is necessary if you want to perform optimally. It is the most important cross training a runner can do.

Anyway, enjoy the game, and the workout!
Melissa

PS I thought Madonna’s half time performance was fantastic! What did you think?

Strong Core and Back Workout

Beginner: 10 reps

Intermediate: 15 reps

Advanced: 20 reps

REPEAT the Entire Workout Twice!

1. Situp Reach (left)

2. Situp Reach (right)

3. Alternate Leg Lift Cross

4. Bicycle

5. Superman

6. Ab Wringer

7. Supergirl (with or without stability ball)

8. Leg Series (with or without ball) (right)

9. Leg Series (left)

Bonus: L-Sit

Full Body Stretching (Great for Runners): Melissa Bender Fitness

Hi Everyone,

I hope that you have been enjoying this week’s workouts. When I woke up this morning I felt all of the work that we have been doing on our glutes. I decided to work some of the lactic acid out of my muscles by going for a nice long run outside. It was in the upper 30s today, so it’s a lot warmer (relatively speaking!) than it has been. I ran 5.65 miles on a VERY hilly route.

According to our GPS watch the total ascent for this run was 1138 feet. That’s a lot of uphill! For today’s workout I recommend getting in 30-45 minutes of cardio. That can be running, jump rope, dancing, or anything that gets your heart rate up for the duration of the exercise. J

For today’s video Jesse and I filmed a full body stretching routine. This routine is great for runners, or anyone, who wants to increase their flexibility. There are a lot of stretches in this video for areas that are difficult to get with traditional stretching. We spend a lot of time stretching the IT band, back, and quads.

Many people ask me why stretching is important. Think of a piece of leather. It starts out supple and soft, but if you leave it out in the sun to dry it shrinks and hardens, until it is stiff, tough, and inflexible. This is what happens to your muscles when you don’t stretch. It leaves them much more vulnerable to injury. The good news is that your muscles can be slowly re-lubricated and stretched out over time. You can regain your flexibility through practice. This will help keep you healthy and able bodied throughout your life.

I don’t want there to be a day when I can no longer do these stretches or workouts. I firmly believe that the best medicine is prevention. It is much easier to maintain your health and fitness through life than it is to regain it (although that is possible too!) I hope you enjoy this video, and find it useful to your practice.

Melissa

Cardio Challenge Day

Hi Everyone,

Today I have an exercise challenge for you. The goal is to spend 30 minutes doing some type of cardiovascular exercise.

Why do cardio? According to www.bodybuilding.com these are some good reasons:

1. Improve your Heart Health

2. Increase your Metabolism

3. Regulate your Hormones

4. Improve your Recovery Time from other workouts

5. Help Manage your Blood Sugar/Manage Diabetes

Those sound like good reasons to me! For me cardio (and working out in general) is a natural form of stress relief. It also gives me energy throughout the day. Fat loss and calorie burn weren’t on the list, but they are some additional benefits of cardio.

Today I chose to do a light run outside and enjoy the weather. I ran 3.7 miles (with plenty of hills!) in 32 minutes. It was a nice relaxed pace for me. You can run, jump rope, or do one of my workouts (as long as you move quickly from one exercise to the next you are getting cardio during them!)

I was also happy to see that the workouts I have been sharing here have been keeping me in good shape cardiovascularly. Jesse will be sharing some running tips sometime soon.

Have a great day!

Melissa

PS This picture isn’t from my run today. It’s from me finishing a race while I was on vacation over the summer. I won fourth place. J Jesse won the whole race (he’s a phenomenal runner). We will be filming a yoga stretch series for runners soon. It will be good for anyone, but it’s focused on increasing flexibility and preventing injuries to the knees, IT band, hip flexors, back, and legs.