Why Running and Strength?

Before I was a runner, before I ever made a habit of lacing up my shoes or registering for races, my passion was strength training.

As someone who was considered a “small fry” all her life, feeling and being strong made me feel empowered; I loved having the physical strength to match my mental size. For me strength training has never had to do with the way I look but what it does for me.

Now, several years into my running journey, the same is true. In fact, my background in strength training has given me the upper hand when it comes to my running game.

Running for me is my alone time, a chance to think and to challenge myself. The feeling of crossing that finish line is like no other but I can confidently say that I wouldn’t be able to get there without making workouts like these a priority.

The short amount of time I invest in these workouts keeps me going every single step along the way, prevents common running injuries, powers me up hills and keeps me upright in those final minutes of a race.

There is no doubt that becoming a runner has changed me and if you’re a runner, you know what I mean but DVRT has kept me and my running game strong. (the following interview was originally done by Ariana Fotinakis of Evolution by Ariana)

Ariana Fotinakis: You went from being a recreational runner to collecting quite a few races un-der your belt in a relatively short amount of time. What motivated you to pick up the intensity of your running regime?

Annmarie Licatese: Yes, I did and it is kind of funny how it happened. I randomly posted a throwback photo on Instagram of me at a 5k race and a follower/friend commented that I should run a half marathon. So I made it my goal for 2014 to run one.

As soon as I started training, I fell in love and realized that I would be a runner as long as my legs would allow me to! Aside from the “runner’s high” I really fell in love with the awesome and inspiring running community- all of their support made me feel at home.

AF: Did you ever follow any specific training plans, or do you program yourself?

AL: To be honest, I kind of made up my first half marathon training schedule. I followed the general rule to slowly increase mileage and always alternated hard workouts with easy ones as well as incorporated functional fitness into my training.

I am currently training for my 2nd half marathon and am using a plan out of Train Like A Moth-er. While I am still incorporating functional fitness into the mix, I am also running their pre-scribed plans which include tempos, hills and speed work.

AF: What does a typical week of training look like for you?

AL: I typically workout six days a week early in the morn (usually around 5AM). My schedule usually looks something like this:

Monday- short, easy run (3-5 miles) Tuesday- upper body focused strength workout with kettlebells, sandbag, dumbbells, etc. Wednesday- 6ish mile run (either tempo, speed, hills) followed by a conditioning finisher with my sandbag. Thursday- lower body focused strength workout Friday- Rest! 🙂 Saturday- Long run- usually at a slower pace but it is still something I am trying to work on Sunday- Total body strength and conditioning workout.

AF: I know you were sidelined by an injury last year while preparing for your first half marathon. Can you explain how you dealt with that and what sorts of things you did to speed up your recovery?

AL: I unfortunately got injured while running Ragnar Adirondacks in September, about 6 weeks before my first half marathon. I tried pushing myself for a while but ultimately I ended up taking two weeks off of running right before the half to give my legs the rest they needed.

In order to keep my endurance up, I incorporated a lot of conditioning workouts that didn’t in-volve too much impact on my injured leg. I also received chiropractic therapy during that time (my hubby is a chiro) which helped to speed up my healing time tremendously!

AF: What was your favorite running moment of 2014?

AL: Oh man, this is a hard question to answer since there were so many firsts. I honestly accom-plished so many things that I didn’t think I would but if anything sticks out in my head it would probably be crossing the half marathon finish line in Vegas. It was nearly the end of the year and really reiterated that all my hard work paid off despite the injuries and setbacks that I faced.

AF: You’re a busy mom and have not only managed to run (and place in!) tons of races in a short amount of time, but you’ve also built a popular blog and have created countless drool-worthy healthy recipes. Do you have any magical time management secrets you’d like to share?

AL: Ha! I wish I had some magical secret. Honestly, most of my day is spent blogging or com-ing up with recipe ideas while the kiddos run amuck!

I do have help from my hubby at night who is also really talented in the kitchen. If I am feeling stuck or need help he pitches in to help cook or come up with something tasty to make.

AF: Have you always been interested in cooking, or is this a recent hobby? Where do you find inspiration for your recipes?

AL: I have been interested in cooking for most of my adulthood. About 8 years ago it intensified when I made the decision to eat gluten free. Since I was in need of tasty alternatives (the GF market wasn’t as big then), I began to experiment in the kitchen more and realized how much I enjoyed it!

A lot of my inspiration comes from dishes that I have when I go out to eat and from watching a lot of Food Network. My hubby is also pretty good at coming up with tasty flavor combos as well!

AF: Do you ever struggle with finding the motivation to complete a workout or to come up with a recipe? If so, what do you do to kick yourself into gear?

AL: I honestly don’t have too much trouble getting motivated to workout since I enjoy it as my alone time away from all the chaos 😉 That being said, if there are days when I can’t workout first thing in the morning I do struggle a bit to get in gear.

In that case, I remind myself that I will feel SO much better once I get it done! I sincerely dislike the feeling of “skipping” a workout since it’s part of my routine and I get all frazzled when I’m out of routine!

AF: Do you have any crazy/exciting/scary goals for 2015 you’d like to share?

AL: YES! I have SO many awesome things planned for this year and they are all kinda exciting and scary at the same time. At the end of February I am going to hopefully get my DVRT (Dy-namic Variable Resistance Training) Certification with Ultimate Sandbag- just need to pass both a written AND physical test 🙂

At the end of March I plan on running my 2nd half and hoping to PR but cold weather and course conditions might make that tough. I also plan to run my first marathon in October! I am so scared but so excited at the same time- I know it will be tough but I am up for the challenge!

AF: Is there anything else you’d like the world to know about Annmarie?

AL: Hmmm…let me think. Other than cooking, blogging, running and working out, I am really just a little old lady trapped in a twenty-something year old’s body (not quite 30….at least not for a few months 😉 ). I love history, reading books and I LOVE to crochet. Honestly if blogging

didn’t take up so much of my time I would be crocheting blankets all winter. See? I’m not that exciting!

It’s no secret that I am a strong believer that runners must strength train in order to prevent injury and improve their performance. In the past I have shared strength workouts and DVRT exercises that focus on the upper body, lower body and single leg exercises using the Ultimate Sandbag.

Strengthening your core is also vital to improving performance as it’s vital to have strong back and abdominal muscles to maintain proper running form. While many of the exercises in those

DVRT ULTIMATE SANDBAG CORE WORKOUT FOR RUNNERS

previous posts do work the core, there are specific DVRT exercises that help to activate the glutes, strengthen the hip which are both notoriously weak areas for runners.

Lateral Bag Drag: It’s hard to tell from the pictures but this exercise isn’t just moving the bag from one side to the other. Instead, it’s a slow, controlled movement. The goal is to create fric-tion as you drag the bag across the floor creating anti-rotational forces in order to really engage your core. Start in a plank position then drag the bag across the floor at a 5-6 second count then switch sides. Avoid tossing the USB or lifting it up off the ground.

Hip Bridge Pullovers: Begin with feet flat on the floor and the upper body flat on the ground with the arms extended holding the Ultimate Sandbag Core Bag above the chest, actively pulling the outside handles apart. Push through your feet while extending your hips squeezing the glutes at the top. As you’re extending your hips, lower the bag simultaneously while keeping the arms locked and shoulders corkscrewed. Pause at the top for 2-3 seconds before returning to the start-ing position.

Side Plank with ISO Pull to Row: Assume the position of the side plank with forearm on the grounds, legs extended and bag placed horizontally in front of the body. Grab the bag by the suitcase handle taking the slack out of it and then slowly row it up with the elbow creating an arc movement. Lower the bag back down to starting position. The goal of the exercise is to improve lateral stability.

Lateral Bird Dog Drag: Get on all fours into bird dog position with the Ultimate Sandbag placed to the side of you. Grab the outside handle and drag the bag laterally while extending op-posite leg. Dig your foot into the ground to activate your glutes and be sure to resist rotation as you drag the bag. Perform in a slow and controlled manner, avoiding lifting the bag off the ground. Pause for several seconds then switch sides.

Hip Bridge with Single Leg: Start in the bridge position with arms extended holding the Ulti-mate Sandbag over the chest. Extend one leg so that it is straight an elevate up to knee height while simultaneously bridging. Pause for 2-3 seconds then lower slow and controlled so that form isn’t compromised. Be sure to switch sides.

You can modify the workout by decreasing the amount of time for each exercise. For the 60 sec-ond intervals, break them down to 30 x2 to make it easier or reduce the time to 45 or 30 seconds. Remember, quality always trumps quantity don’t let fatigue compromise your form!

The Workout

A few months ago I shared a track and DVRT Ultimate Sandbag circuit workout- combining the two thing that I love the mosts- running and strength training with my sandbag.

This was inspired when during the winter we are buried in 3+ feet of snow, the track is no longer an option. So for those of you who are also oppressed by the cold and snow (or don’t have easy access to a good running environment), I put together a treadmill and DVRT Ultimate Sandbag strength workout.

The beauty of the track and sandbag workout as that you could grab your Ultimate Sandbag, take it to the track and get in a good sweat. These are actually my favorite kind of workouts; ones that combine both running and strength training. It makes me feel like I am training for something fierce and can take on whatever the day might bring me. You know, the kind of feeling you get when you hear “Eye of the Tiger”.

Makes you really work up a sweat and feel strong at the same time. I think the Ultimate Sandbag specifi-cally makes this workout just that much more badass. Not only does it look cooler than say, a dumbbell, but it is a lot a lot more functional and versatile too.

The workout combines endurance intervals and DVRT drills in a circuit format.

First you run 1 mile at your 5k pace or faster, take a 3-5 minute rest then perform the DVRT drills with the Ultimate Sandbag. All in all, you’ll run a total of four miles and perform each exercise twice.

Both the Staggered Row-Clean-Squat and the Lateral Lunge to Overhead Press focus on unilateral move-ments which work on strengthening imbalances that may exist and help improve running related perfor-mance and core strength.

TREADMILL & ULTIMATE SANDBAG CIRCUIT WORKOUT

Speaking of core strength, both the Lateral Bag Drag and the Tall Kneel-ing Press Out help to improve func-tional core strength as well.

Specifically, the Lateral Bag Drag is performed as a slow, controlled movement. The goal is to drag the bag across the floor without rotating your hips which really engages and works your core.

The Tall Kneeling Press Out works your core but in a different way. It integrates your lower body, core and upper body and is a great way to strengthen your push power!

So if you want to strengthen your im-balances, improve your running per-formance, build core strength of steel, work on your push-power and get some speed work done then giving this workout a try is a must! 😉

Watch the Video HERE

10 MINUTE ULTIMATE SANDBAG CORE WORKOUT FOR RUNNERS

Core work. As runners, we all know that we need to be doing it. I said it before when I shared my core workout for runners a few weeks ago and I will say it again now, strengthening your core is vital to improving performance.

Incorporating core work is important for many reasons. Not only does a strong core help you stay upright when running but it also helps to keep proper form when you’re fatigued and pre-vent injury.

While it may seem like the simple solution, doing 10 crunches at the end of your 10 mile run isn’t the answer. In fact, those traditional crunches will really do nothing for you or your form. Instead, you should be incorporating specific exercises that improve the function of the core and strengthen everything so that it is working together.

-Single Leg Lift with Lateral Bag Drag– Traditionally this move is done while holding a plank and then slowly dragging the Ultimate Sandbag core bag from one side to the other. Here, it is taken up a notch by adding in the leg lift. As you lift one leg, drive the other foot into the floor and slowly drag the bag laterally at a 3-5 second count. This exercise will seriously help to strengthen your core so you can not only finish stronger but also run faster.

-MAX Glute Bridge– Talk about taking it up a notch. This isn’t your typical glute bridge. In-spired by the Ultimate Sandbag MAX Lunge (which is a super fab exercise for runners, by the way), the Max Glute Bridge introduces diagonal patterning and another plane of motion. Per-form by starting in the traditional glute bridge position with the core bag diagonal overhead then move it across your body while you lift the opposite leg.

-Diagonal Bird Dog Drags- An advanced variation of the lateral bird dog drags that I demon-strated in the previous core workout, this exercise changes the direction of the bag as it is dragged which really adds to the overall intensity. Start with the Ultimate Sandbag core bag in a diagonal position at the knee then drag it diagonally across as you extend the opposite leg. This exercise really works to strengthen the lower back and also helps to improve hip extension.

-Core Bag Scissor Kick- Simply put, this is a scissor kick (or flutter kick), kicked up a notch. Hold the core bag directly over your chest making sure to pull the outside handles apart to really engage the core. Lift your heels about six inches and rapidly kick your feet. This one is simple yet effective and doesn’t take long to really feel the burn!

-ISO Pull with Side Leg Raises– Side planks are a great exercise to incorporate into your core workout routine. Side planks with a sandbag ISO pull and leg raises definitely takes it to a whole other level. To perform, get into a side plank position with the core bag placed directly in front of you. Grab the bag by the suitcase handle and pull without lifting while simultaneously raising the top leg.

It’s no secret that if you really want to get in shape and build muscle then strength training is where it’s at. If you’re a runner this may mean hitting the gym or even taking your workout to the hill for well, hill sprints!

Any runner or athlete that has ever incorporated hill sprints into their training knows that not only are they incredibly hard but they are also incredibly effective. They also make you mentally tougher, training you to tackle hard moments in races and push past thresholds you never thought you’d cross.

Hill sprints are also great for strength training to really working the legs, hips, hamstrings, calves and shins and a fantastic way to burn fat.

The key to incorporating them is to start off slow adding sprints over time to develop your conditioning. Once you have and can perform them with good technique, you can add in some strength exercises between inter-vals for an extra challenge.

My favorite way to add it in? The Ultimate Sandbag, of course. Unlike traditional weighted equipment (I’m looking at you barbells and dumbbells), the Ultimate Sandbag is easily portable and for most workouts, all you need is one! In this case, a Strength Bag is the most appropriate. For women, I suggest either a 40lb or 50lb bag. For men, I suggest anywhere between 60-80 lbs.

Now, I am NOT suggesting that you run with it to your hill. Instead, I would suggest that you drive to your hill…a nice, big steep hill. Place it at the bottom and follow this workout accordingly:

Finish all your hard work off with some carries using the Ultimate Sandbag in the front loaded fist position. A favorite finisher of mine and perfect for runners!

No hill where you live? No problem. Give this DVRT Ultimate Sandbag Hill Workout for Run-ners a try instead. Check it out HERE

HILL SPRINTS & ULTIMATE SANDBAG STRENGTH

DVRT HILL WORKOUT FOR RUNNERS

Hills. Just the mention of the word to runners can make them run screaming …for the well, flat-lands. For whatever reason hills are most runners number one enemy. Flat courses are preferred for a PR and training routes are often mapped out to avoid them.

I get it. Running uphill is HARD. Not only does it takes conditioning and endurance but it also takes a lot of strength as well. Even for those of us who live in very hilly areas and practice running them, it can be a chore. I happen to live in a VERY hilly area, in fact, the choice at the end of my driveway is either hill to the right or hill to the left. Obviously, hill running it part of my routine but I know that hill terrain isn’t as common everywhere as it is here.

So if you live in Florida or happen to be stuck on the treadmill due to time constraints, how ever do you train for hills? You guessed it- strength training! My preferred method is DVRT exercises with the Ultimate Sandbag. Not only will it help you to build strength but also improve condi-tioning as well.

Ultimate Sandbag MAX Lunge- Deadlift the sandbag to standing position. Drop step while rotating the bag to the lead leg at the same time. Keep your chest tall and make sure not to rotate past the knee. Drive through the heel back to standing position and squeeze the glutes. This move will help you to build stability and strength and maintain proper running form for both go-ing up and downhill.

Front Loaded Staggered Squat- Get into regular squatting stance then move one foot back so that the toes line up with the heel of the opposite foot. Apply pressure to the ball of the rear foot while keeping heel off the ground. Descend into squat position allowing hips to sit back. This move helps to strengthen the quads which are key for uphill running!

Staggered Deadlift- Get into staggered stance position and place Ultimate Sandbag against the shins. Hip hinge down and grab the bag by the neutral grips, pull shoulders down and back mak-ing sure crease of your elbows are facing outward. Drive through the heels to standing position then lower the bag back to the starting position in a slow, controlled manner without losing ten-sion. This move strengthens the glutes which will give you control on the downhill.

Front Loaded Step Ups- Clean the Ultimate Sandbag into the Front Loaded position. Step one foot up onto a box and step up, squeezing your glutes at the top. Slowly step back down making sure to maintain control the entire time with both your step and position of the bag. This move helps you develop the power you need to charge uphill!

Front Loaded Lateral Lunge- Begin with the Ultimate Sandbag in the Front Loaded position. Step out to one side, bend your knee and load the hip to the side that you’re moving to. Drive your foot on the loaded side into the ground and power up back into starting position. This is a great move that helps to build flexibility in the hips and build power in a plane of motion that runners don’t typically work.

Before I get into this workout I just have to share that my little studio, Strength In Motion, is FI-NALLY almost ready to open. The floors have been laid and the paint is just about dry so we will be opening the doors soon. Anyway, the freshly laid turf was calling my name and wanted me to come play yesterday so I decided to break in the studio with an unofficial solo workout.

You might assume that since the studio is focused on offering strength training programs to run-ners that my workout consisted of a bunch of lower body exercises but that was not the case. In fact, it was upper body focused which is more important for running than you may think.

While we all know that squats, deadlifts and single leg work are vital to improving speed and preventing injuries, we tend to neglect the upper body which can be detrimental to form and per-formance.

But how can your arms and upper body help you run faster, you ask? Well, it sim-ple. Stronger arms along with a stronger core and torso create a stable foundation which improves running form.

Here’s the thing though- just jumping on a machine at the gym and doing chest presses isn’t really going to get you any-where. In order to really improve your running form, you need to be specific about the exercises that you choose so that they help to strength imbalances that may exist which leads me to the upper body exercises below. Not only are they functional but they allow you to multi-task so you can get more work done, quicker, leaving more time for all the miles you need to run.

ULTIMATE SANDBAG UPPER BODY EXERCISES TO IMPROVE RUNNING FORM

USB Rotational Overhead Press. The beauty of the rotational overhead press with the Ultimate Sandbag is that practices transferring momentum from your legs to your upper body strengthen-ing your hips, core and shoulders to improve posture and performance. Incorporate it into your routine by performing 6-8 reps per side.

USB Offset Bent-Over Row. This is another exercise that is all about multi-tasking. Bent-over rows challenge the core stability and works to strengthen the muscles in the upper back which translate to powerful arms when run-ning. By performing the Offset Bent-Over Row with the Ultimate Sandbag, you work to strengthen each side uni-laterally. Incorporate into your training by performing 8-10 reps per side. USB Offset Loaded Carry. Loaded carries are an awesome functional ex-ercise that not only help to develop strength but also improve conditioning and core strength which we all know is KEY to stronger running. By perform-ing the loaded carry in an offset nature (meaning that you carry two Ultimate Sandbags of different weights) you work to keep your torso in an upright position even as you begin to feel tired and fatigued. See why that might be beneficial? We all know how common fatigue is especially in the last few miles of a long run or race and keeping your upper body upright is key to fin-ishing strong! Incorporate it into your training by performing it for 45 sec-onds to a 1 minute. Be sure to switch weights to each side!

DVRT MOTHER RUNNING STRENGTH WORKOUT

Parents, we are a busy breed! Not only do we need to find time to take care of the house, cook dinner, shuttle the kids to and from school and do our best to keep them satisfied (if that is even possible) but we also have chosen to commit our fitness to running.

Not because we are crazy (okay, maybe we are) but because running keeps us from going crazy. The hours that we spend pounding the pavement take time, money (no, running isn’t really free), dedication and some days, all the motivation that you can muster. We do it to keep ourselves sane so that all the cooking, cleaning and toddler tantrums are just that much more manageable.

In an effort to fit in our runs we often fail to find the time to include strength training in our schedule. For those runners that don’t regularly strength train it can seem like an intimidating or time consuming task but it honestly doesn’t have to be. In fact, you should be including strength training into your running routine and not just because it will make you a stronger runner and help to improve performance but also because it helps to prevent injuries as well.

So my logic here being that an injured runner equals no running therefore creating a very angry, crazy (the bad kind) runner. You know who I am talking about. The person that starts to run after the New Year and starts with a knee brace that turns into an ankle brace, then slowly accumulates into more "gear". These people run with almost unhappy faces losing some of the best parts of dedicating time to running.

To prevent this from happening, strength training is imperative but generalized weight training isn’t the answer either. The exercises should be specialized to the muscle you need to improve your performance while building strength AND endurance. Strength training, especially when

you are limited on time, has to be concise, focused, and dedicated to building the aspects of a runner that are going to make you better and more resilient!

Thankfully you don’t need to take hours out of your day in order to do this. In fact, you only re-ally need 20 minutes and an Ultimate Sandbag.

DVRT Ultimate Sandbag Training workouts are designed for maximal efficiency and are targeted to not get you “big and bulky”, but to get your body to function its best! When it comes to run-ning, so many are still afraid to strength train in fear that it will slow us down. Not when you do the RIGHT exercises and workouts. This program is to help you accomplish JUST that. See how dynamic your strength training can be, how it is the perfect compliment to strong running per-formances, and just how easy it is to not only run better, but make yourself more resilient to in-jury! Watch the workout HERE

These workouts are designed so that it is easy to do at home even if the little ones are running around. The next time you think you don’t have enough time, turn on Mickey Mouse or Dora or whatever the current toddler craze is and give this workout a try. You’ll be done quick enough to sing Dora’s celebratory “we did it!” song along with her leaving you time to get back to all the other fun things in your life….like laundry!

Runners run (duh). Runners don’t always strength train and while we all know we should, not all of us know exactly what we should be doing and why. The why part is maybe a little more obvious to answer. While running strengthens certain muscles, it neglects to activate other mus-cles leaving us prone to injuries. No one likes injuries, injuries are bad.

The good news is that including strength training into your running regimen doesn’t have to be time consuming or complicated. One of the ways to really get some bang for your buck and strength muscle imbalances is with single-side training (or staggered stance) exercises. This type of exercise helps to improve both sprinting speed and endurance since it demands more from the neuromuscular system in terms of stability.

Even before becoming certified as a DVRT Instructor, I preached the benefits of using the Ulti-mate Sandbag for cross training. This total body workout is a great example of showing how the USB can be used effectively for single-side/staggered stance training to both strength train in or-der to prevent injuries as well as use it as a conditioning tool to improve endurance.

QUICK DVRT STRENGTH WORKOUT FOR RUNNERS

Staggered Stance Position- Start in a bilateral stance, then slide one foot back so that the toes of the back foot are in line with the heel of the front foot. Elevate the rear heel, making sure that it remains off the ground through-out the entire exercise.

Staggered Stance Overhead Press– Get into staggered stance position and clean the USB to top of the fist. Press bag so that it goes straight over the crown of the head.

Staggered Stance Deadlift– Get into staggered stance position hip hinge so that you sit the hips back making sure to load the hamstrings and glute- DO NOT squat! Lift USB up bringing it to hip height then back down again.

Lateral Bag Drag – Get into plank position with the USB directly underneath and to the side of you. Drag the USB slowly (3-5 count) using the outside handles to the other side of your body. Repeat going to the opposite side.

Staggered Bent Over Row– Get into staggered stance position then bend over into a hip hinge position. Using the USB parallel handles, row the bag up pulling it in to-ward the body and squeezing the shoulder blades. Movement should be slow and controlled, ensuring that no shoulder shrugging occurs.

Staggered Stance Squat– Get into staggered stance posi-tion and power clean the sandbag into a front load fists position. Squat straight down then come back up. Try to keep your trunk straight and avoid leaning forward with the bag.

So there you have it, five exercises that will help to strength imbalances and weaknesses that running alone does not address. They target under utilized muscles from head to toe, challenging stability leading to increased strength and better endurance. These exercises will not just make you a better, faster runner but will also help to prevent injuries in the long run! 😉 Watch HERE

I ended Sept with 104 miles, tapering my way into October, ran my little heart out at the Wineglass Marathon and then…not a whole lot of running. In fact, I ended October with just over 50 miles. My lowest mileage month since last May!

At first I was just trying to give my body a break. My right hamstring was still bothering me a bit and I was trying not to aggravate it. Plus I was traveling a bunch during October. That’s not to say that I didn’t workout, because I did, but my desire to run wasn’t really there. You could say marathon training kinda burned me out a bit. Now that we are at the start of a fresh month, I am determined to get my running mojo back but not while sacrificing my strength training routine.

The one thing that I missed the most when I was putting in higher mileage while marathon training was strength training. I mean, I did incorporate it into my schedule but the weeks that I was logging 20 milers, I toned it down a bit. After allowing my body to properly rest and heal, the first thing I did was start back into my strength routine again while slowly easing back into ramping up my mileage.

If I have to be totally honest, there were days fol-lowing the weeks after the marathon that even 3 miles seemed like a struggle. HOW does that even makes sense?! I have no clue except to say that it was mostly mental. SO, in order to overcome that roadblock, I did what most runners do when miles seem never ending, I broke it up into smaller pieces.

Not only did I break it up into smaller pieces, I COMBINED the two! With a strength training sys-tem as portable as the Ultimate Sandbag, it’s easy to do.

DVRT TRACK & ULTIMATE SANDBAG CIRCUIT WORKOUT

The goal with this workout is to combine both strength and condi-tioning all while working on speed. In order to really get the most out of this workout, I try to go at my 5k pace or faster during those 800 meters and after a quick recovery (2 minutes or so), I transition into the DVRT exercises, recover and run again.

What I REALLY love about this workout is that it makes those 3 miles feel so manageable. Breaking it up in this fashion also makes the strength exercises feel like a breeze.

Both are workouts in their own right but by breaking them down into attainable pieces and putting them back together this way, it creates a system that makes it easy to accomplish. Not to mention that it creates a powerhouse of a work-out which’ll leave you feeling like a badass once you’re done.

Watch the workout HERE

One of the things that really differentiates DVRT Ultimate Sandbag Training System from other training systems is it’s focus on progressions. You have to start with the foundation of that movement, master it then build from there in order to get the most out of the movement. A common misconception when you hear the word “progression” is associating it with an in-crease in weight- that isn’t always necessarily true especially when it comes to the DVRT sys-tem. In fact, you can have an entirely different workout experience with slight variations in body position.

Two weeks ago I share a DVRT strength training workout for run-ners with a focus on the staggered stance position. I started with the staggered stance position since run-ners, in particular, need to focus on strengthening muscle imbalances. This week, I’m showing you a pro-gression to those movements by taking them a step further (<—see what I did there?).

It’s important to note that you should NOT progress until you have master the progressions before this and if necessary, regress. Also be sure to use an Ultimate Sandbag that is appropriate but challenging. Below I used a power bag for the majority of exercises and core bag for the lateral sandbag drags.

USB Half Kneeling Overhead Press: Changing how you stand while holding the bag in a DVRT upper body exercise is incredibly effective. With overhead pressing you’d work your way from a bilat-eral stance to military to staggered to kneeling then half kneeling. With that in mind, you’d progress

DVRT STRENGTH WORKOUT FOR RUNNERS- TAKING IT A STEP FURTHER

from a staggered stance overhead press to kneeling but since these workouts focus on asymmet-rical loading, the progression went from staggered stance to half kneeling instead. You can checkout the upper body variations and progressions in this video.

USB Single Leg Deadlift: Honestly the progres-sion from staggered stance to single leg is quite a leap but there are various ways you can work up to a single leg deadlift which are demonstrated by DVRT Ultimate Sandbag Fitness creator, Josh Henkin, here.

USB Lateral Bag Drag with Push-up: The later-al bag drag is a great exercise for really building the plank and can be incredibly challenging if done correctly (slowly). A way to take the lateral bag drag up a notch is by adding a push-up in be-tween drags.

USB Crossover Bent-Over Row: This is not just an upper body exercise but a core exercise as well. The progression with this exercise going from staggered stance to crossover increases the asym-metrical position forcing the body to concentrate on stabilizing the load. You can also progress with this exercise by changing the grip position but we will get to that in another post! 😉

USB FLF (Front Load Fists) Bulgarian Split Squat: The progression from staggered stance to having the rear foot elevated when it comes to squatting really can make a world of difference. It allows you to go deeper, hitting a different group of muscles and really challenges both strength and flexibility.

I might be among the minority when I say that I really enjoy speed work. Sure, long runs are great for alone time or zoning out and really taking it all in but there is something about a good, sweaty speed session that leaves me feeling invigorated and ready to tackle my upcoming races.

To be honest, these last few months I haven’t really been logging too much mileage distance-wise. Time for train-ing has been limited so instead of spending hours pounding the pave-ment, I have decided to declare this the “summer of speed”.

My focus has been on incorporating tempo runs, progressive runs and you guessed it…TRACK INTERVALS!

Admittedly I don’t get to the track as often as I would like. Most of my runs tend to be early in the AM due to my schedule but when I have some extra time, I try to make it to the track. Since my training time is limited I also like to make the most of it and squeeze

in a little something extra, like core work with my Ultimate Sandbag, of course.

I’ve said this before and I will say it again- I absolutely LOVE the Ultimate Sandbag for this very reason. It’s portable and SO easy to take with you making it simple to add strength work to any routine and if you ask me, the track is the perfect place!

A lot of speed work mixed in with some strength and you’ve got yourself one serious seriously sweaty workout. Not to mention that strengthening your core is also vital to improving perfor-mance.

DVRT ULTIMATE SANDBAG TRACK & CORE WORKOUT: INTERVALS

These specific DVRT exercises will not only work to activate the glutes but also strengthen the hips which are both notoriously weak areas for runners.

Lateral Bag Drag: It’s hard to tell from the pictures but this exercise isn’t just moving the bag from one side to the other. Instead, it’s a slow, controlled movement. The goal is to create fric-tion as you drag the bag across the floor creating anti-rotational forces in order to really engage your core. Start in a plank position then drag the bag across the floor at a 5-6 second count then switch sides. Avoid tossing the USB or lifting it up off the ground. Side Plank with ISO Pull: Assume the position of the side plank with forearm on the grounds, legs extended and bag placed horizontally in front of the body. Grab the bag by the suitcase handle taking the slack out of it and hold. The goal of the exer-cise is to improve lateral stability.

Glute Bridge Pullovers: Begin with feet flat on the floor and the upper body flat on the ground with the arms extended hold-ing the Ultimate Sandbag Core Bag above the chest, actively pulling the outside han-dles apart. Push through your feet while extending your hips squeezing the glutes at the top. As you’re extending your hips, lower the bag simultaneously while keep-ing the arms locked and shoulders corkscrewed. Pause at the top for 2-3 seconds before returning to the starting position.

Lateral Bird Dog Drag: Get on all fours into bird dog position with the Ultimate Sandbag placed to the side of you. Grab the outside handle and drag the bag later-ally while extending opposite leg. Dig your foot into the ground to activate your glutes and be sure to resist rotation as you drag the bag. Perform in a slow and con-trolled manner, avoiding lifting the bag off the ground. Pause for several seconds then switch sides.

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