A Week of my Summer Workouts

Hey there, happy Friday! Summer is well under way at this point, and as a college student, I can say that I am wholeheartedly thankful for the slower pace of things at the moment. I’m only taking one summer class, so I’m really getting to enjoy my time off from stressing about schoolwork.

Because I’m so used to being busy from the moment I wake up to the second I fall asleep, I struggled a bit at the beginning of the summer in trying to figure out ways to keep my mind engaged and my body moving. In fact, the main reason I started this blog was to have a project to work on! Aside from this blog, I’ve really been trying to improve my culinary skills to prepare for moving into my first apartment – and having to cook for myself. Finally, I have really thrown myself into working out and improving both my relationship with exercise and my knowledge of it. I’ve been a runner for several years, but I’ve never really explored strength training before now. I was so intimidated by it at first, but now I love it! While I still believe there is nothing quite like sweating it out on a long run, something about moving heavy (at least heavy to me, probably not heavy to others!) objects makes me feel so powerful.

I find that switching things up in my workout routine is essential to keeping me engaged and looking forward to exercising! I usually go to my gym around lunchtime, because it’s absolutely dead at that time and I love having free choice of all the equipment. I usually run between 5 and 7 miles on the treadmill first, but after that I try to focus on one to two body parts to strength train with. Here is a list of my workouts for this week! Enjoy!

Monday – 7 mile run with alternating elevations, then 5 sets of 20 on the chest press machine. This machine works both my pectoral muscles and my triceps. It always leaves me sore!

Tuesday – Rest day!

Wednesday – 5 mile run with alternating elevations, then 5 sets of 15 on the quad press machine. This machine works the quads (duh) and butt. You’d think I would have strong legs from all the running I do, but my legs are always shaking after I finish using this machine!

Thursday – 6 mile tempo run, then 5 sets of 15 on the bicep curl machine, and 5 sets of 20 on the calf press. I’m pretty sure biceps are my favorite muscle group to work, and I love seeing progress when I flex!

Friday (today) – Easy 5 mile run, then 5 sets of 15 on the lat pull-down machine. This machine works the latissimus dorsi muscles (the broadest ones in your back) and the biceps. I love trying new back and shoulder exercises, because I’m trying to improve my posture.

Saturday – Rest day! I’m planning to go to the pool though, so that kind of counts as a workout, right?

Sunday – Weather permitting, I’d like to go for a 6 or 7 mile run outside! I love outdoor runs so much more than the treadmill, but these North Carolina summers are so darn hot and humid! If the weather is bad, I’ll probably go to the gym and run on the treadmill, then do some kind of leg/butt workout.

As you can see, all my workouts are really simple and I’m usually not at the gym for long, which I like! I tend to get really overwhelmed by the atmosphere and people who look like they know what they’re doing and wish I could be invisible, ha ha. My gym also offers different workout classes, and I’m considering trying out a yoga class! This would be so far out of my comfort zone because I have terrible balance and I’m a person who is awful at sitting still, but so many people say it helps them relax and I’d love to have a fun new, healthy hobby! If I end up liking it, I’ll definitely post updates!

Have a great weekend!

Beginner’s Guide to Running – 3 tips to get you past the starting line

Hey there, reader! If you’re looking to get into a new hobby that’s also amazing for your health, I can point you in the right direction. Running is one of my favorite physical activities, and it’s much easier than you may think to get started. I am by no means an expert runner, but I do have a bit of experience – I did cross country throughout high school, a few years of track, and now I run several times a week just because I enjoy it and to keep in shape! The mental and physical benefits of running are endless, and I’m sure you’ve heard them before. Beyond that, it just feels so satisfying to sweat it out on a hard run! Here are the three most important (in my opinion) tips for beginners.

1. Shoes Matter

Looking for an excuse to buy a new pair of shoes? This is it! A common misconception is that any old sneakers work for running, when in reality this couldn’t be further from the truth! Having supportive shoes is so important when it comes to running, because it is such a high impact sport. My first year of cross country, I had some serious trouble with knee pain during the beginning of the season, and it’s because I was running in a pair of sneakers with minimal support. Once I figured out the problem and bought a pair of Brooks, my knee pain went away and I haven’t had any trouble since then. (If you’re prone to shin splints, try lacing your shoes tighter – this helps a lot of people!) The only running shoes I’ve owned have been Brooks, which I strongly recommend. They have an online quiz that suggests what they think would be the best shoes for you. However, I know lots of people who talk highly of Asics and Saucony. Bottom line: there are plenty of brands and styles to choose from!

2. Make it fun!

It’s exponentially harder to stick to something that you don’t enjoy, so make it easy on yourself! Figure out what you like, and I guarantee that your runs will start to fly by. My favorite way to run while I’m at college is outside, with some relaxing music playing. Fast-paced music makes my heart rate go up, and I get tired more quickly! When I’m at home during the summer, it’s extremely hot and humid outside and there are no sidewalks around my house, so I prefer to run on the treadmill at the gym. While this isn’t ideal for me, I still make it enjoyable by alternating the elevation, listening to music, and watching TV. HGTV is my favorite – Love it or List it, anyone? Finding your preferences for running is crucial because they make it entertaining, and looking forward to your workout makes it so much better!

3. Listen to your body

This is by far the most important tip – I can’t stress it enough! While pushing yourself is necessary to improving endurance and stamina, overexertion when your body is telling you to slow down will put you on a fast track to injury. Take rest days as you need them; I usually do best on one to two per week. Not only are rest days important for letting your body recover, sometimes you simply don’t feel like working out. Today, I wasn’t feeling my workout so I went to Krispy Kreme with my friends instead – and that’s perfectly ok! It’s also important to remember to stretch after each run, and this applies to any exercise for helping prevent injury. I used to hate stretching, because I felt like it took up so much time and I’d rather go straight to the shower after a run. Now, I use this time to reflect on my workout and think about what I did well, what I can improve on, and what goals I’d like to set for myself in my future runs. Also take this time to make sure you drink plenty of water to help with rehydrating your body. If you find yourself feeling weak during or after runs, try eating something small beforehand or drinking a sports drink with electrolytes. Our bodies are more complex than we can imagine, so it’s important to start slow and figure out what works for you!

 

Running is such a challenging, yet rewarding sport. The mental and physical demands are tough, but leave you feeling so satisfied and fulfilled after a hard sweat. It can be frustrating when first starting out, because it takes time to feel like you’re making progress, but don’t give up! Stay consistent, keep a positive mindset, and switch up your routine occasionally to figure out what is best for you. There is no ‘one size fits all’ guide to running; each person is different!

Thanks for reading and happy running!