2012 Tely 10 Cardio Strength Training

For complete access to the free Tely 10 cross training program and cardio run replacement program, enter your name and email below the video and I’ll send those to you right away!

When you can’t get out for your training run due to weather or other obligations, there are other options. In the video below I explain how to switch up those missed run sessions with a cardio strength training workout designed to keep you on track.

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Complete the form below to get FREE instant access to the full kettlebell training programs I mention in my videos:

  • Program #1: Cross Training for Strength and Injury Prevention
  • Program #2: Cardio Strength Training as a Run Replacement



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Full Versions (FREE): Tely 10 Cross Training and Cardio Strength Training Programs

The Tely 10 is believed to be one of the oldest road races in North America.  This year’s 85th running of the race is Sunday, July 22nd at 8:00 am.  If you are setting your sights on running this race, it’s getting to be just about the time to start your training.

The NLAA Tely 10 website has a great training schedule for the race: Tely 10 Training Schedule.  Included in this schedule, are cross-training days.  Cross-training is basically any type of activity which supplements your main activity (in this case – running).  Cross-training has benefits for everyone from beginners to experienced long distance runners.  According to an article in http://running.about.com, some of the many benefits of cross-training include: helping to balance your muscle groups, preventing injuries, preventing boredom, allowing you to maintain or even improve your cardiovascular fitness, and even allowing you to train with certain injuries.

With this in mind I have put together a couple of programs to help you meet your goal of reaching the start line of the Tely 10, and of course getting to the finish line. If you’re not an existing member, click the link below to get free instant access to the complete programs contained in the remainder of this post:

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The 1st program is a kettlebell strength training program, which is the perfect activity for your cross-training days.  It is very versatile, you can vary the number of times you repeat the circuit to fit the amount of time you would like to cross-train.  Thus, it allows you to gradually build up and will also allow you to taper your program.

The 2nd program is a kettlebell cardio training program, which is perfect for those days when the weather is miserable and you cannot get out for your training run.  This program turns your kettlebell workout into one which challenges your aerobic and anaerobic systems.  I used to tease my husband during the training for a half marathon a number of years that you never know what the weather will be like on race day, so get out there and embrace the elements.  That being said, there are days where an alternative is required.

Training with kettlebells is an excellent way to improve your cardiovascular endurance.  The way in which the kettlebell is designed lends itself very well to cardio weight training.  The most effective way to do this is by training with intervals.  That is, performing a particular exercise for a set period of time, taking a short period of rest and then returning to a work interval.

While you would not want to replace every run with an interval kettlebell workout mainly focused on cardio, it is a great alternative on those days when the weather is absolutely miserable.  It is also a good option if you a nursing an injury and are sidelined for a few days.  Since kettlebell training is much lower impact then running, you may still be able to perform kettlebell training without aggravating your injury.

I hope you enjoy these programs and I wish you injury-free training and a fantastic race! Good luck!

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2012 Tely 10 Cross Training

Avoiding Injury and Making it to the Starting Line

Often the key to long distance running is not about getting to the finish line, but rather making it through your training injury-free in order to get to the start line of the race!

This is a valuable lesson I learned quite a few years ago when training for my first marathon – after many months of training, I was almost sidelined by a nagging knee injury.  Several trips to the doctor and physiotherapist later and it was discovered that very weak glute muscles – muscular imbalances – were causing my knee problems.  With physio and the development of a strength training program to focus on developing these muscles I was able to make it to the start line of my first marathon and also learned a very valuable lesson when training for future races:

Strength training as a cross-training activity is an absolute must.

Best Exercise for Developing Your Posterior Chain

In the video above I talk about injury prevention through the development of your posterior chain, and show you the single best exercise for developing a strong posterior chain for power and endurance in your running.

When runners focus on running as their sole training activity, they tend to overdevelop their hamstrings and quads. The glutes should be the powerhouse of the hip extension but often the hamstrings take over the movement which, over time, can lead to a variety of issues for runners – the main injuries cited being related to the knees, hips, and hamstrings.

My best tip for avoiding injury is to prevent these muscular imbalances from occurring in the first place through a supplementary strength training program that focuses on development of the posterior chain.

I hope you enjoy watching the training video above as much as I enjoyed making it for you!  If you have a comment or question or just want to say “hi” I love to hear from you! Just drop me a note in the Facebook comment box below.

Get the Full Versions of My Tely 10 Training Programs


Complete the form below to get FREE instant access to the full kettlebell training programs I mention in my videos:

  • Program #1: Cross Training for Strength and Injury Prevention
  • Program #2: Cardio Strength Training as a Run Replacement



First Name *
Last Name *
Email *

 

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Sample Cool-Down Routine

Similar to a warm-up, a proper cool-down is essential to any exercise program or workout.  As tempting as it is to plop on the nearest couch or floor when you have finished your workout, a proper cool-down is very important.

What is a Cool-down?

A cool-down will only take you 5 to 10 minutes, but the benefits are great.  You’ve worked hard for 30 to 45 minutes, take a few minutes to allow your body time to recover.  Just as you warm-up to prepare your body for exercise, it is equally as important to cool-down to allow your body to return to a pre-exercise state.  A cool-down is a short period following a work-out in which you take the time to allow your body to slowly return to its pre-exercise state.  It typically involves light cardio movement (such as walking or a very light jog). [Read more...]

Benefits of Circuit Training

Stop WatchCircuit training is a form of body conditioning which combines resistance training and cardio. It is designed to be easy to follow and target strength building as well as muscular endurance. An exercise “circuit” is one completion of all prescribed exercises in the program. When one circuit is complete, one begins the first exercise again for another circuit. Traditionally, the time between exercises in circuit training is short, often with rapid movement to the next exercise.

Studies show that circuit training is the most time efficient way to enhance cardiovascular fitness and muscle endurance. Studies also show that circuit training helps women to achieve their goals and maintain them longer than other forms of exercise or diet.

Since the individual takes minimal rest periods, circuit training is a much more efficient workout and incorporates strength, flexibility and cardio in one workout.

PyrometRx combines kettlebell training and bodyweight exercises into a circuit training format for a fast and efficient total body fat-burning workout.

Benefits of Bodyweight Training

Woman Doing PushupsBodyweight exercises are strength training exercises that do not require free weights.  As the name suggests the individual’s own weight provides the resistance for the movement.  Movements such as the push-up, the plank, the squat and the crunch are some common bodyweight exercises.

Benefits of bodyweight training:

  • bodyweight training can be done anytime, anywhere and without any equipment making it a very valuable tool for building strength and fitness.  It can easily be combined with other programs and in short bursts throughout the day.
  • bodyweight training trains the body to be more stable, especially at the joints. Since bodyweight training trains major muscle groups in an integrated fashion it allows you to train multiple joints at once, which is how the body really operates in our environment.
  • Finally, bodyweight exercises reduce the likelihood of an injury which may be caused by lifting weights that are too heavy.

Sample Warm-up Routine

Woman Running Up StairsI know we have all been guilty of being pressed for time and immediately jumping into our workout whether it be a strength/resistance training program or our cardio workout. I readily admit that even 5 years ago, I would have gotten to the gym and immediately jumped into my strength-training program.

However, as Sir Francis Bacon famously said, “knowledge is power” and in this case quite literally.

What is a warm-up?

Quite simply put, a warm-up is the process to get yourself mentally and physically prepared for the work you are about to do. By taking just 5 to 10 minutes to adequately warm-up you will ensure you have a much more effective, efficient workout, while significantly lowering your risk of injury. [Read more...]

What is Kettlebell Training?

Kettlebells, which originated in Russia, are heavy cast iron bells with a handle.  They are used by athletes for functional strength development and by fitness enthusiasts for adding variety to their training.

Red KettlebellIt is the design of the kettlebell that makes it unique.  When you grip the handle the weight is displaced differently than that of a dumbbell (free weight).  This weight displacement causes you to work harder.

Though kettlebells have been around for more than a century, they are making a comeback not only in the strength conditioning of athletes, but also in everyday fitness programs for people of all fitness levels.

Unlike regular resistance training with machines and dumbbells (free weights) which involve slow and controlled movements, kettlebell training is based on using momentum and quick, explosive movements to work the body. [Read more...]