Posts in Running
5 Minute Core Exercises for Runners

I am going to share with you my 5-MINUTE CORE EXERCISES FOR RUNNERS routine to help you get the flat abs you’ve always wanted!

These are my top 10 core moves, each done for 30 seconds. These exercises will help you become a leaner, stronger, and faster runner by working the large and small muscles in your core. No matter where you are at in your running, just beginning or have had several years under you belt, everyone can benefit from this routine! I will explain 3 levels of intensity that you can work through – beginner, intermediate, and advanced – so start where you feel most comfortable, and let the fun begin!

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Redemption in her feet: the story of Carolyn watson

Carolyn Watson is a middle-distance runner who runs for a professional running team called Asics GTC- Elite in Greenville, South Carolina. Carolyn's love for running developed when she was 11 years old, and the sport has been impacting her life ever since. She excelled at the state level in high school and went on to run for Cedarville University in Cedarville, Ohio. College was full of setbacks and injuries, but her disappoint did not deprive her love for the sport. About 9 months into her first year of coaching at her alma mater, Carolyn re-entered the sport competitively and began to see new hope and large improvements. Carolyn has worked for Athletes in Action, a Christian sports ministry organization for almost three years, is currently halfway through her Master's in Counseling, and has moved to South Carolina with her best friend and husband, Clay, to pursue her dreams and potential as a runner on the professional scene. 

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How to Become a Morning Runner

What’s your favorite time of the day to workout?

For me it’s a 5:00am date with the pavement. That means I’m up at 4:30am getting dressed, laced up and warmed up. Some say I’m crazy. Maybe I am- ha. But it’s truly the only time that I can manage to get my workouts in.

You never know when something is going to come up in the middle of the day that will sabotage your post-work runs.

Now I’m not saying it was as easy as just setting my alarm. It took me weeks, if not months, to become accustomed to the early rises followed by extraneous activity.

But by doing it I was able to train for my first marathon in 18 weeks only missing one run and clock a 3:42:16 marathon in Pittsburgh. I know I was able to do this because my early morning runs kept me accountable to training.

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Personal coaching Results

After 8 months of training I was finally ready to RACE, and boy oh boy I have come a long way with my speed, strength, and confidence!!

On April 30th I blew my old personal record (PR) out of the water, then 2 weeks later I set yet another PR!! Overall I took over 3 minutes off my old 5k time. This was only possible because of personal coaching through Coach Jasmin's VIP program where she gave me a personal training plan, help with nutrition, and daily encouragement!!!!
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Strength Training For Runners

I often see runners try and incorporate P90X or Insanity into their running routines, which is not wise. Both of these programs are amazing (I myself am a Beachbody coach and use 21 Day Fix and PiYO in off-season training), but they are not specifically made for runners. I also see runners go to the gym without a plan and make up their routine on the fly.

If you truly want to excel as a runner, you need to incorporate specific strength training in your routine that improves running economy, range of motion, power, and prevents injury.

But strength training for runners doesn’t just involve weights or circuits. Is it vital that you also incorporate the following into your routine:

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Busy Runner Mom Tips

One of the questions I get asked more than any other is how am I able to do it all?  As a working mom, coach, part time blogger, and runner, it can be seriously difficult to try to squeeze in everything I need to do in a 24-hour period.  Most days, I feel like I need at least 30 hours in order to cross off everything on my to-do list, while still having time to work full time away from home, coach each afternoon, get in a decent run, blog, and still have time for my family.  It definitely isn’t easy, but I’ve learned a few things in my short time of being a mom of 2.

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Do I Need a Running Coach?

At what point should a runner considering investing in coaching?

Every runner who wants to commit to the sport of running and do it in a way that brings enjoyment as well as success in achieving personal records should consider some form of coaching

However, coaching can take many forms and styles, and I am here to help you find the coaching that fits your needs, goals, and price point.

I have listed a few scenarios of the most common runners who inquire about my VIP Coaching, and the coaching I feel is appropriate to their specific goals and communication needs. Read the options below and see which scenario matches your current situation and see  how you can take action for affordable, helpful coaching! 

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How To Get Out Of A Rut

Two weeks ago I found myself in a rut. I no longer looked forward to my long Saturday runs, instead I dreaded them. I made a decision to not flat line before race day, and came up with a few creative ways to "trick my brain" and push through my workouts. Some of these ways not only help me get through a workout, but actually make me stronger physically and mentally for the long haul! Read the blog as I share these tips with you, to help you exit your rut better than how you entered! If you leave your name and e-mail I will also send you FREE tips on how to conquer a hill and get stronger!!!

 

But I have found multiple ways to change up my routine and trick my brain into pushing through my workouts all the way to race day (only 1 more month!!). 

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