Jump Away Jiggle and 800 Meter Repeat Workout for Speed, Strength, and Endurance

Hi Everyone!

My workout from last night is posted below. This is a great fat burning, and toning workout to improve muscular strength, endurance, and speed. 

This series of exercises utilizes compound moves for a full body workout. Keeping the rest time in between each exercise short also increases the calorie burn  and VO2 max benefits of this workout. 

I paired this with an 800 meter repeat workout. I completed my run in 800 meter (half mile) increments. I chose a challenging pace, and ran this on the treadmill. It can also be completed outside. If your local high school or college has a standard sized (400 meter) track that would be two loops around the track. 

I ran six 800s, with short rest breaks in between each half mile. I kept my rest breaks in between each interval to about 1:30 to 2 minutes. When you are first starting with this type of workout you should keep the rest breaks equal to the running time. For example, if you run an 800 in 4 minutes, rest for 4 minutes before the next one. As your cardiovascular system progresses you will be able to decrease the amount of rest time in between intervals. It is important to select a pace that is challenging to you. I followed my run with a walk to cool down. 

My workout breakdown was as follows. Remember, if you try this workout select an appropriate pace for you. Also, be sure to warm up! (.5 Miles=800 Meters)

1. .5 Miles: 3:02 Minutes (Treadmill speed 10, Incline 1)

Break

2. .5 Miles: 3:15 Minutes (Speed 9.5)

Break

3. .5 Miles: 3:07 Minutes (Speed 9.6)

Break

4. .5 Miles: 3:00 Minutes (Speed: 10.1)

Break

5. .5 Miles: 2:58 Minutes (Speed: 10.1)

Break

6. .5 Miles: 2:56 Minutes (Speed 10.2)

Total Distance: 3 Miles

Total Run Time: 18 Minutes, 18 Seconds

I find that I always have more energy as the run progresses so I picked up the pace a little bit. The first mile or so of a run is the hardest for me, as my body warms up and transitions into running mode. Jesse tells me that is the sign of a true distance runner. :) 

I hope you guys enjoy the workout!

Melissa

Beginner: 10 reps, 30 second interval
Intermediate: 15 reps, 45 seconds,
Advanced: 20 reps, 60 seconds

1. Mountain Climbers (timed)
2. Lunge Jump
3. 3-Way Frogger
4. Squat Jump
5. Spiderman Push-ups
6. Lunging Side Kick
7. Plank Reach Stretch
8. Ninja Jump
9. Knee Drop Plank
10. Knee Tap

Repeat 1-3X

Pre and Post Run Workout for Muscular Balance

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

Three Keys to a Successful Running Program

By Ed Shephard

If you want to begin running and keep running, then you need to get off to a good start.  If you get off to a good start, it’s more likely that your experience will be enjoyable and injury free, rather than frustrating and injury filled.  If you have a good first month, you’ll find that you are motivated to continue running.  Three keys to starting and sustaining a running program are:  being patient, getting adequate rest & recovery, and practicing moderation.

Patience is one of the most important attributes any runner, novice or veteran, can possess.  You need to remember that you didn’t get out of shape in one day and you won’t get back in shape in one day.   Even after you have been running for a while, you’ll need to remind yourself that improvement will come from maintaining a consistent level of running. Getting caught in cycles of overtraining, injury, and time off is no way to either improve or enjoy running. 

To maintain a consistent level of running that will keep you injury free and and experiencing steady improvement, you’ll need to allow your body to get adequate rest and recovery between runs.  Improvement comes from repeated cycles of training and recovery, not just the training.  Think of training as pushing down on a diving board and rest & recovery letting the board spring up.  Too much training, without rest, is like continually push the diving board down without ever letting it spring back up.  Eventually, the board breaks(you get hurt). The biggest mistake runners make is trying to do too much too soon, or making big increases in mileage that their bodies aren’t ready to handle. You need to remember that your body’s cardiovascular system will adapt to training more rapidly than your muscles, ligaments, tendons, and bones.

This difference in how quickly different parts of your body adapt to running can lead to issues with your legs.  Your recent increases in training might not be tiring you out and you might not even notice anything with your legs until things like shin splints, tendonitis, or stress fractures suddenly appear. In the long run (no pun intended) you will be healthier and more likely to still be running, if you error on the side of doing too little rather than too much running.  This is particularly true when you are beginning to run, or are returning to running after a long break.  It is much wiser to do one less mile, go a little slower, or take a day off than risk getting hurt.  The cost of losing an extended period of time to injury will be much greater than the benefit from squeezing in some running that you should have skipped. 

Every runner is unique and every runner must exercise good judgement in answering three questions about their training: how far, how fast, and how often.  The answers to these questions depend upon your current level of fitness and how your body responds to training.  The toughest part of starting and maintaining a running program is making it through the first month. By being patient, getting adequate rest & recovery, and training at a moderate, but consistent level will make it much more likely that you’ll have a good experience with running and be on your way to becoming a lifelong runner. 

Ed Shepherd finishing the DC Marathon

About Ed Shephard:

Ed "Shep" Shephard is an accomplished runner and Cross Country/Track Coach. Shep was inducted into Westminster's Athletic Hall of Fame for his accomplishments in Cross Country and Track including setting records in the 1500, 5000 and 10,000-meter runs. 

Shep has a passion for running, and has coached many runners to successful running careers in high school and beyond. He has coached multiple cross country runners and track athletes, from sprinters to jumpers, to the top 10 at States. 

Shep has successfully competed in races of all distances and is a fountain of knowledge in all things running related. He was the first coach Jesse Bender ever ran for, and they continue to run together. He is the person the Benders turn to for running advice.