Booty burning Walking Workout + the runner’s dilemma
A few fitness tools that can be deceiving:
-playground balls (they look nice and whimsical, but can make your thighs feel a fiery fury)
-the Stairmaster (it’s easy scoff at the ‘master since you’re moving slowly, but it’s one of the most challenging cardio workouts for me)
-kettlebells (before I really knew how to use them, I thought they were NBD)
-foam rollers (don’t look too scary, but I’ve seen them make grown men whimper and cry)
aaaaaaand
walking!
When I first got into fitness, walking was my cardio of choice. While my body was used to dancing -when you do the same activity for years and years, you get used to it- and I wanted a challenge. At first, I was kind of discouraged that I couldn’t run -I had this silly preconceived notion in my head that if you couldn’t go fast, it wasn’t worth it- and was happily surprised when walking helped me accomplish my fitness goals. I started adding in small jogging intervals after I had lost the 40 lbs, but up until that point: I walked and I loved it.
I didn’t really start to get into steady state running for a few years and still like to go back to walking when I’m not feeling high impact and want to get in a good cardio workout.
Just a couple of reasons to play around with the incline button:
Incline can help target your hamstrings and glutes. (Hello higher, tighter booty)
Hill walking is also a great way to enjoy an intense workout without additional impact, while receiving all of the cardio benefits of a killer session (calorie burning, fat burning, afterburn, heart health, list goes on and on…)
Here is a workout that I tried and loved recently:
Make sure to check with a doc before making any cardio or fitness changes. Also, feel free to adjust the incline and speed as needed <3 Let me know if you give it a try!
Now that we’ve talking a little bit about walking, let’s talk about running 🙂
I have a half marathon coming up that I want to run, but am thinking about following an adjusted training plan. Since I’ve recently done two halves, I feel like I can push myself for my next one. I’d love to claim a new personal record (my previous one is 1:56) but also avoid overtraining and injury.
Here’s the plan I’ve been looking at:
and how I’d like adjust it:
-shift everything forward a day. I like Sunday as long Runday 😉
-Add strength training (or know I’ll be teaching a strength-based class on the other day)
-Cross training days = teaching days (usually Wednesday and Saturday for cardio)
-Strength train on the more challenging run days (with intervals or tempo runs)
One thing about common running plans that irks me is lack of strength training emphasis. I’m not a running expert by any means, so I’m not sure how many professional or hardcore runners strength train on a regular basis. However, it seems to me that for the average Jane, strength training would be a great way to help prevent injury while training for a race. For my last half, I wasn’t strength training as often as usual (I’m lucky to get in 1-2 sessions a week), and my knees definitely felt the hills.
Here’s the thing: when your quads aren’t strong enough to support your running (or any endurance cardio), it’s easier for pain to transfer to your knees.
So tell me, friends: do you strength train? How often do you work your legs? Remember to let them rest and recover for 48 hours minimum before your next challenging speed run or long run.
Fellow fitness instructors, how do you train for races? One thing that works well for me is having one long run each week and that’s it. I’d love to hear any of your tips!
xoxo
Gina
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I’m excited for this walking workout. After struggling through a marathon and 50K last fall with a progressively deteriorating left knee, taking some time off, but still feeling the lack of healing, I decided to cut running out of my life for at least two months. I want it back in a big way, but if I want to run again, I have to stop for the time being to let my knee heal. I blame my knee situation on several things: an extreme lack of strength training, a lack of stretching, and a lack of cross-training. I’ve been a runner for years, I read Runner’s World every month, and I still.didn’t.listen. And now I’m not running. But I’m OK with that, because I’m determined to return to running this spring stronger and more flexible. I’ll definitely be trying this walking routine in the meantime. I’ll be able to sneak it in at school, which is nice. Thank you!
I’m like you, I run but I’m not a hardcore runner, as I really enjoy a variety of workouts. As a trainer, I always put my “running” clients on a program where we focus on strengthening all the muscles around their knees as almost all of them have knee complaints. I think they really benefit from total body strength training. I’m no running expert though. I think it is easy to over do it with miles and under do it with rest, strength training and stretching.
I hate the fact that most plans don’t incorporate strength training. But at the same time, most more hardcore weight lifting plans discourage long distance/steady state cardio and focus on intervals. But I agree that there is a tie between the two that can’t be ignored.
When I’m training for a marathon or half, I still do two days of heavy lifting per week, plus one day of more strenuous yoga, and I feel like I get the strength I need without sacrificing my training on either side. It can be tough if you get a lot of DOMS, but I’ve found that foam rolling helps a lot with that.
Take it from an injured runner, strength training is VERY important!
The older I’ve gotten, the more important I think strength training is!! I try to do some form of strength training 2-3 times a week. I know that you have to work around your running plan and your teaching schedule so it will be different for you. Even if you just up you squats, lunges and core work you will probably see a difference. (I know you already do a lot in those areas so don’t know how much you can really up.)
Thanks so much Gina for this low-impact workout!! I really appreciate it. Just what I was looking for!
PS: Did you know Zuzana Light came out with a DVD?? You can get it on Amazon–it’s called ZCUT power-cardio. I’d like to get it–but of course I need to wait until this damn ankle heals a bit more.
Training for a race would be tough as a fitness instructor. You have all those extra workouts in there.
I’m primarily runner and for years I didn’t strength train. Now I race in more triathlons than running events and i try to strength train twice a week (three times when I’m not training for anything).
I think squats, glute work, and core really help with my injury prone knee.
This running plan looks like many I’ve followed before. I’ve completed many full and half marathons and always incorporate strength training. In fact when I’m training for a race I try to make sure I’m strength traing twice a week and yoga once a week. Doing all those things in addition to the running is I’m sure why I’ve stayed injury free all these years.
Love your running plan. For my last half I definitely did not strength train enough and let me tell you I felt it after! This year I am running one in May and also a 10 miler on March 2. I haven’t been running as much as I should, but have been doing a lot of strength training and full body workout such as barrework. I ran 7 miles 2 weeks ago and felt like I never took a brea. Strength and cross-training definitely help a lot!!
While I tend to enjoy cardio more than strength training – I aim to get at least 2 strength sessions a week. My schedule is pretty tight right now so I usually try to fit in a class (emphasizing strength/body weight training) so that I can just do what the instructor says without planning a workout for myself. haha
I love the idea of walking on an incline because many days I don’t want to run. Like 90% of the time. I do other things and pretty much everything but run.
Gina, I would be interested in strength training specifically targeting knees and/or for runners, as a post topic. You mention the importance of quad strength – are there better strength exercises that one could practice to improve running strength (besides the usual suspects i.e. squats/lunges)?
I second this idea! I’ve torn my ACL and have had a slightly bum knee ever since. I’m training for a half now, and I’d love some guidance on strength training to prevent injury, especially for knees.
Also, the plan I’m looking to follow is structured similarly to the one you posted, and I’ve been going back and forth on which days to do strength training – CT days or actual run days? I definitely don’t want to be sore for my interval/tempo/long run days.
Hi Gina! I’m training for a 1/2 as well, and my knees are feeling it. I also would love to see a post with strength training guidance.
I am also starting to train for a half in May – I ran my first last year, and had to take a couple months off from running afterwards due to a sore knee. I am following a similar training plan, with one of my ‘off’ days doing zumba (loves it!) but it would be great to have more guidance on the strength training aspect
I’m on a running break because of my knee, and I’ve been loving incline walking workouts! I’m always surprised at how sweaty I get from just walking!
As a fitness instructor and Pilates teacher I completely understand it can be hard to get your own training schedule perfect, with scheduled classes sometimes interfering with your running/cross-training and/or rest days. I have done a few half-marathons and a marathon and find that one long run, one mid-length run, and one short run are enough. In my experience in my own running and working with my runner clients…
Always make sure you never increase your running mileage per week by more than 10% the following week, this will help prevent injury and fatigue. Some advice on quad strength, your quads need to be strong in a quick/eccentric manor(the downward/with gravity portion of the leg swing), they are responsible for shock absorption and re-acting to ground forces. You don’t necessarily need to do quad specific, heavy lifting exercises. That being said, your hamstrings, glutes, and hip flexors need to be strong for hip extension/flexion and the pushing-off phase. As well as your calf muscles for plantar flexing (also pushing off the ground). Here’s my advice, work a strength training program that focuses on the back line of the body (hamstrings, calves, and glutes). You will find that your knees feel more stable and stronger. Stronger muscles are typically less tight and muscle tightness can also lead to injury. I would love to give you some suggestions or help you put together a strength/Pilates workout during your training!
I wonder if you could “translate” that training plan a bit…what do TT, R&R, etc mean?
Thanks!
if you click the link, it deciphers it all for ya. at first, i was like “wtf” too haha
Thank you so much for posting the walking info. I am recently cleared for most physical activity after tearing 3 ligaments and a tendon in my knee and while I cant run yet I can bike, walk, and a little elliptical. Getting back on my fitness goals has been a little hard and discouraging because I cannot do many things I used to rely on (jump rope, running stairs, jumping jacks, running).
I love incline walking! I haven’t been doing much too leg work since I’m training for a half. I never want them to get too sore before a run. However, when I’m not training, I do legs 2 or 3 days/week.
A lot of the marathoners I know strength train, but not necessarily when they’re gearing up for a race. They’ll focus more on strength in between race training, but focus more on running (with some minimal maintenance strength stuff) during their major training time.
I do think I could’ve benefitted from much more strength training when I ran longer distances though. Or any time, really. Strength was never my “thing” and I wish I’d picked it up a lot sooner. It’s awesome for protecting joints, keeping correct posture, etc.
This question came at a really good time. I injured my IT band a couple months ago running. Today, after continuing to experience some pain I went to a massage therapist and learned that I had actually hyper-extended my knee. Through this I learned how important it is to add more strength training. I did Physique 57 seat and thigh tonight, I hate strength training (especially legs!) but plan to work at this more, so I can prevent further injury.
I agree most running plans do not figure in strength training. I am a both kind of gal also.
I work my legs twice a week doing various exercises. I find that I almost can’t keep up with the calorie needs when I do both. Running and/or strength training suffer when I’m trying to balance both equally.
Do you have a trick as to how you balance the two? Just eat enough?
lately, i’ve just been happy to see at least one run and one strength training day in my schedule. on those days, i’m fueling myself appropriately (more emphasis on carbs and protein)
I admittedly used to scoff at “walking”. If it didn’t involve a leash and a dog, then what was the point?
…until I became pregnant and developed an aversion to running. It’s been so beneficial, and there are many, many options for increasing intensity to make it a worthwhile workout. Glad to see you incorporate it into your fitness regime, too!
I haven’t done a long race since I’ve been a fitness instructor just for this reason – hard to work around a teaching schedule. When I trained before, I ran 4-5 days per week and strength trained everything except legs (I figured they already get a workout and needed the rest). At the time of my half before becoming an instructor, I’d also just gotten back into running after being diagnosed with tendinitis in both hips from military training. So running was totally different than it had been before my injury. Lots of stretching. No overtraining. Listening to my body when it needs a day off. And as an instructor, days off don’t always coordinate between when my body wants it and when my schedule allows. Would love to hear how your training plan goes with teaching.
Last time I trained for a half, I cross trained with lifting and yoga. I lifted upper body on challenging run days (intervals/hills) and did legs on slower run days (but nothing crazy), only running on my Saturday long run. I did short at-home yoga sessions most nights before bed and a bikram class once a week (usually the day after my rest day). I savored my rest day and did nothing but some easy stretching.
I love walking as a workout. I live in a hilly area so I walk a couple of miles uphill (& back down) each day, pushing my own body weight in various pushchair/toddler/baby combinations. I’ve noticed a big difference in my legs and butt.
I’m really embarrassed to admit I’m actually not a good runner at all but I’m starting the Couch to 5k plan to prepare for my first 5k in July. I will definitely try to remember the importance of strength training (which I love) as I don’t have the best knees lol 🙂
I always do strength training 3-4 times a week. Because I think it is good for me – I run a lot too – and because I love it!! Only Cardio would burn me out!
I love incline walking on days I don’t run or on days I don’t have time to be a sweaty mess. I go through phases with strength training. Sometimes I’ll do it 5 days a week and then others I’ll do it 2-3 times a week. I’m trying to keep it consistent though.
Love this post Gina! As a former dancer when I first started really exercising I was so discouraged that I couldn’t run at first. Now as a group X instructor it’s definitely been a balance to train on my own for things without letting my classes suffer. What works for me is actually training on teaching days and also making sure I have 1 or 2 days a week where I don’t do anything (including teaching). It really gives my body the recovery it needs.
The stairmaster kicks my butt! I always do just a few minutes on it and it burns my buns!
Gina I’m having the same issue with race plans! I’m running the Nike Women’s DC Half in April and am by no means a runner. I teach spin and lift, lately getting into powerlifting, and it is so strange to me that strength conditioning is lightly recommended- as in a tiny blip under the calendar. I am nervous about potentially overtraining and don’t look forward on having to cut back my beloved lifting.
Thanks for sharing your half-marathon training.
I have one in 15 weeks and just recovering from a broken toe and can’t wait to start properly training.
I totally agree with you about walking – especially adding the inclines on the treadmill – makes you sweat and fast! I strength train via body pump 1-2 times per week, I find that it really helps my running. I am always faster when I am working on increasing my strength training. I also teach aerobics, but not full time, just a couple of times per week. I like to get in a long run each week too and add in 2-3 shorter runs too, just to keep my legs moving.
I run 6 if not most days a week anywhere from 40-60 miles. While I am now 10 days out from my first marathon (run a dozen halves) and really dropped most strength training the closer I got due to soreness translating into my runs, I cannot say enough how consistent strength training/cross training changed me.
After getting injured and sideline again last year for over a month (same happened previous year) I took to cross training and heavy lifting. I came back from that injury SO much stronger. 4 months later I took about 13 minutes off my half PR. So I am a believer they go hand in hand. I am counting down to get back to the weights big time after this marathon….not to mention I don’t feel as “tight”.
A lot of serious runners are big advocates of body weight strength training, and it was recommended to me that I finish most runs doing some squats/lunges/planks/push ups.
Gina! I love your blog–and your insight into fitness and healthy eating. I have been running for 10 years and have done a variety of races, as well as triathlons. I’m by no means a super star, and I’m definitely not a trainer! Here’s something that I recently learned when I went to the physical therapist for what I thought was an I’m-now-in-my-30’s-so-I’m-getting-knee-injuries injury: my glute medius on the left side is not nearly as strong as the right side, AND it’s not nearly strong enough AT ALL. Because of the interplay between the glute medius, the hip flexors, and the IT band, if the glute medius isn’t strong enough, it causes a total imbalance that presents as a knee injury. Fast forward to glute medius-focused strength training and a slight tweak in my running form and I’m good to go (my PT was out-of-this-world amazing)! I still have to make sure that I’m stretching my hip flexors, rolling on my foam roller (ouch!), and keeping my quad/ham strength training balanced (yes to squats and lunges, and ham curls), but I really have to focus on whether my glute medius is engaging correctly.
Just a reminder that more than just quads and hams should be a focus in running strength training! 🙂
Thanks for all you do–you’re truly inspirational!
Thanks for the walking plan. I’ve been looking for other forms of cardio since I recently tore my left hip labrum and am doing PT to help with the pain. Unfortunately the doctor and therapist said giving up running is going to be a must. Surgery is an option but since I’m young I could wear down the cartilage again if I return to running 🙁 Best of luck to you while you train!
I echo the folks here who have said that strength training/cross training is one of the best ways to avoid running-related injuries. So many injuries that happen are because of uneven levels of strength in areas like your knees, hips, and back. After factoring in a couple of days of weight training and adding in core-focused classes (Pilates, Core Fusion Sport) for about a year, I found I’d shaved a full minute off my mile time in the half marathon distance without even trying. Then I added interval training and got even faster! The amazing thing is that I was working out the same amount of time per week the whole time.
Gina, awesome post! I always forget that walking + incline can be just as hard a cardio workout as running!
I am actually currently on week 6 of the above plan and loving it (my half is at the end of Feb). I strength train 5 days a week in addition to the plan above. On the run days (Tu, Th), I add in some legs and core strength. On M/W/F I do 10-20 minutes of cardio plus upper body strength training (yesterday I went rock climbing!), and count that as my “CT”. Then I have Saturday Runday, and take Sunday completely off. It’s going GREAT so far (and this is my first half!)
Good luck!!!
I strength train 3 days a week. I did run pretty regularly but haven’t been able to this winter. There was a 5k a few weeks ago that I decided to do and didn’t expect much since I hadn’t been running. I PR’d!! I think all my strength training definitely helped me run fast and I didn’t even try to. Strong legs!! I’ve never been injured so I don’t know anything about that but maybe all my strength training is why I haven’t been injured.
I love incline walking- I’ve never been a runner. Question- on your treadmill workout you posted, by “resistance” do you mean “incline” ? Thanks!
yes, it’s the spin teacher in me. haha
I love walking too and sometimes am more sore from a long hike than from a run! Definitely will try out that workout next time I want to give my knees a break from the impact of running.
Gina,
I have been reading your blog since the summer and knew you had lost some weight but didn’t realize you had lost 40lbs! I would love to see a post recapping your full weight loss journey (and maybe seeing a before and after picture). If this already exists I would love the link for it.
here’s the post- it’s really old (i should update it, haha)
http://fitnessista.com/about/weight-loss-story/
thank you for the walking workout! i’m excited to try it. i think a lot of people scoff at walking as a legitimate fitness activity bc it doesn’t seem as “high impact” as some of the more popular cardio workouts, but it has helped me stay in shape when i didn’t have any other options! especially if i have to stay at a hotel for work, i always try to get in a walking workout on the treadmill with a book or magazine.
also a bonus: walking the dogs through my very hilly neighborhood 🙂
When I was training for my first half, I barely did any strength training. BIG mistake. For my second one, I made sure to include at least two strength training sessions in each week (usually on their own or paired with cross training/a light run). I felt such a difference in my overall performance: I was stronger (duh), but also faster and able to keep up a better pace. Lesson learned!
I work as a PT and when training for my first half marathon I dropped my weight lifting to a minimum (2x a week total body). Second half I kept my weight training the same, just went lighter on leg day, and did much better. I followed the training schedule for half marathon training but would continue with my weight lifting session after. i.e. run 5 K and hit up chest/biceps.
This is the perfect workout for me today. well I wasn’t going to do anything because I was feeling sorry for myself and tired and just poopy then I saw this. thank you! Perfect when a walk sounds boring and you’re too beat for a run.
i hope you love it!
i like this training plan! I tried following the hal higdon plans for my HM Feb 24th. But I can’t run anymore than 3 miles during the week b/c I run before work. I would have to get up at 4 am to get in an hour of running before work. So i’ve just been doing 2-3 mile runs twice a week and a long run on saturday or sunday.
This is such a helpful post for me!! I’ve been trying to get back into running but I am constantly having issues with my knees….now I wonder if it’s lack of strength training that’s contributing or causing my problems!!!
And thank you for the walking workout. I’ve been lazy with doing my own workouts and relying on classes most of the time, but I don’t get as good results when I rely on classes only. I will definitely be doing this to mix things up because I can’t do the same treadmill/elliptical workout twice in a row without being bored to tears.
Thanks for the booty treadmill workout. I did it today and it kicked my butt. It was just what I needed. I used to workout hard and do Crossfit type workouts and then I hurt my back( my sciatic nerve) and I am working at getting it all the way healed. I haven’t been able to do high impact workouts yet. So to get a really good cardio and to get my heart rate up I ususally go swimming. But this really did it for me and it felt good. Thanks a lot. I appreciate it more than you can know.
Kathy
I agree with your deceptively easy fitness tools! Oh man, the Physique 57 playground ball makes the moves SO much more challenging – when I put it under my lower back for ab work I definitely feel muscles working (and trembling) that I’ve never felt before. I’m a big fan of the Stairmaster but oh my, does it make me pour sweat 🙂 And I’ve have definitely been brought to tears on my foam roller before. Hurts so good. I was also amazed by how hard I have to work when I really increase the incline on the treadmill while I’m walking – I really like that as an alternative to jogging/ running.
As someone who is now on te bench with shin splints, I’ve learned the importance of strength training, and also of seein the doctor promptly rather than “sucking it up” for the best part of 3 months.. I’m now doing weights at the gym 2x a week and a long of circuit class with squats etc 1x a week. I’m hoping that will build up the muscle enough to get me up and running for a half in May.
I don’t train for races haha, isn’t that terrible? Maybe that’s why I hate them so. But I generally only do 5 or 10km distances. I hate running so getting me to train is torture, but I love races. Oh the irony.