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    Lizzy Peper | Pep in Your Step
    @peppysteps

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Running into MARATHON WEEK like let’s do the damn thing!!! I am so pumped to actually get on that starting line and go! The worst part is waiting for it to get here. 🙄
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The running training work is basically done so now it’s all about nourishing the body with sleep (I am bad at this), plants, water & electrolytes and all the positive vibes.
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What’s one thing you ALWAYS make sure to do the week leading up to a race? I always make sure to hydrate like a boss. 🤓
Running into MARATHON WEEK like let’s do the damn thing!!! I am so pumped to actually get on that starting line and go! The worst part is waiting for it to get here. 🙄 • The running training work is basically done so now it’s all about nourishing the body with sleep (I am bad at this), plants, water & electrolytes and all the positive vibes. • What’s one thing you ALWAYS make sure to do the week leading up to a race? I always make sure to hydrate like a boss. 🤓
1️⃣0️⃣ miles on Friday morning to cap off my last long run of marathon training!! Fitting training runs around my coaching schedule meant a lot of early morning weekday runs (#throwback to that Friday 18 miler before 8am) but I wouldn’t have it any other way!
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10 miles used to be a solid long run for me but now it feels so short!!! Crazy how your mind reframes things once you start gradually building your mileage. I’m not sure that I’ll ever train for another marathon (we’ll see how Saturday goes) but I will definitely be using my experience to incorporate longer long runs in my regular training schedule.
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What was your fav run this weekend?
1️⃣0️⃣ miles on Friday morning to cap off my last long run of marathon training!! Fitting training runs around my coaching schedule meant a lot of early morning weekday runs (#throwback  to that Friday 18 miler before 8am) but I wouldn’t have it any other way! • 10 miles used to be a solid long run for me but now it feels so short!!! Crazy how your mind reframes things once you start gradually building your mileage. I’m not sure that I’ll ever train for another marathon (we’ll see how Saturday goes) but I will definitely be using my experience to incorporate longer long runs in my regular training schedule. • What was your fav run this weekend?
✨Only YOU get to determine how you feel about yourself.✨
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It sounds obvious but sometimes we forget that we are in control of how we view ourselves. I really came to terms with this a few weeks ago when someone who I used to care about a lot sent me some of the nastiest messages I have ever received, seemingly to make me feel bad about myself. I kept wondering why I didn’t feel worse about it and then I realized that people can say mean things to you but at the end of the day, you have the power to be your own best friend and care about yourself enough to believe in your truth. I believe I am a kind, compassionate, strong individual and therefore I am. I care about others so much but I will never let anyone else determine how I see myself. Easier said than done but remember that you are in control of your thoughts.
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I hope you realize how awesome you are. YOU always have the power to think positively about yourself. ♥️
✨Only YOU get to determine how you feel about yourself.✨ • It sounds obvious but sometimes we forget that we are in control of how we view ourselves. I really came to terms with this a few weeks ago when someone who I used to care about a lot sent me some of the nastiest messages I have ever received, seemingly to make me feel bad about myself. I kept wondering why I didn’t feel worse about it and then I realized that people can say mean things to you but at the end of the day, you have the power to be your own best friend and care about yourself enough to believe in your truth. I believe I am a kind, compassionate, strong individual and therefore I am. I care about others so much but I will never let anyone else determine how I see myself. Easier said than done but remember that you are in control of your thoughts. • I hope you realize how awesome you are. YOU always have the power to think positively about yourself. ♥️
BARRE FOR RUNNERS - Core > Hamstring > Calf Combo.
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I love this series because it starts by warming up the core and then engages the hamstrings (a common injury-prone area for runners) and then finishes up with a stretch that is perfect for tight calves (thanks to @fxphysicaltherapy for showing me this last move).
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1️⃣ Start on your yoga mat with your low back pressed firmly into the ground. Lift your bent legs so your knees start directly over your hips. Keep the same shape in your legs as your right left lowers to tap the ground with your toe. When you lift your leg back to the start, make sure your knee does not go back farther than your hips. Alternate legs. 20 reps.
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2️⃣ Reset in the same stable starting position. Straighten your right leg towards the sky. Keep a teeny tiny bend in the knee so you don’t hyperextend. Lower your leg back to the start. 10 reps R leg, then 10 reps L leg.
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3️⃣ Straighten your right leg towards the sky and support it by placing your hands behind your thigh, making sure to avoid directly behind the kneecaps. Slowly flex and point your toe to feel your calf tense and release. 10 reps R, 10 reps L.
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Repeat for 2-3 sets total.
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Enjoy the process of getting a little bit stronger with each small move. Let me know if you give this sequence a try!
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Also - what injury-prone spots or areas of weaknesses do you want to strengthen?!
BARRE FOR RUNNERS - Core > Hamstring > Calf Combo. • I love this series because it starts by warming up the core and then engages the hamstrings (a common injury-prone area for runners) and then finishes up with a stretch that is perfect for tight calves (thanks to @fxphysicaltherapy for showing me this last move). • 1️⃣ Start on your yoga mat with your low back pressed firmly into the ground. Lift your bent legs so your knees start directly over your hips. Keep the same shape in your legs as your right left lowers to tap the ground with your toe. When you lift your leg back to the start, make sure your knee does not go back farther than your hips. Alternate legs. 20 reps. • 2️⃣ Reset in the same stable starting position. Straighten your right leg towards the sky. Keep a teeny tiny bend in the knee so you don’t hyperextend. Lower your leg back to the start. 10 reps R leg, then 10 reps L leg. • 3️⃣ Straighten your right leg towards the sky and support it by placing your hands behind your thigh, making sure to avoid directly behind the kneecaps. Slowly flex and point your toe to feel your calf tense and release. 10 reps R, 10 reps L. • Repeat for 2-3 sets total. • Enjoy the process of getting a little bit stronger with each small move. Let me know if you give this sequence a try! • Also - what injury-prone spots or areas of weaknesses do you want to strengthen?!
When you realize that you’re running 26.2 in 11 days...😳
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Goal for these next week and a half:
👣Stay healthy in mind & body!✨
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Finished my last run double of my training cycle tonight! Now it’s time to get all the sleep, eat all the nourishing food and think all the positive thoughts.👍🏼Not gonna lie, I am loving the taper life (except I’m not sure how I feel about now thinking that 14 miles is a “short long run”) but I am also getting nervous already! I know I’ll be fine once I’m actually running the race but the anticipation of getting to the starting line is definitely getting to me!!!
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Tips for staying healthy physically and mentally these last few days? And calming nerves?
When you realize that you’re running 26.2 in 11 days...😳 • Goal for these next week and a half: 👣Stay healthy in mind & body!✨ • Finished my last run double of my training cycle tonight! Now it’s time to get all the sleep, eat all the nourishing food and think all the positive thoughts.👍🏼Not gonna lie, I am loving the taper life (except I’m not sure how I feel about now thinking that 14 miles is a “short long run”) but I am also getting nervous already! I know I’ll be fine once I’m actually running the race but the anticipation of getting to the starting line is definitely getting to me!!! • Tips for staying healthy physically and mentally these last few days? And calming nerves?
Fitness should be more than measuring miles & counting reps in the gym. Take that health & mobility that you work hard to achieve and use it to climb, jump, hike, explore, travel, adventure and connect with the natural world around you. It will give you the space to feel vibrant, challenged and ALIVE. Plus, maybe you’ll see some cool painted trees. 🎨
Fitness should be more than measuring miles & counting reps in the gym. Take that health & mobility that you work hard to achieve and use it to climb, jump, hike, explore, travel, adventure and connect with the natural world around you. It will give you the space to feel vibrant, challenged and ALIVE. Plus, maybe you’ll see some cool painted trees. 🎨
I need your help!! We’re 2 weeks away from the Baltimore Marathon and if I’m being honest, 😳😆😬= my emotions about running with first 26.2, but 😍 is how I feel about racing to honor ^this guy and others battling cancer. My goal is to raise $5,000 for the American Cancer Society before October 20th. We’re 55% of the way there and I could use your help raising the other 45% in these last 2 weeks!
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Here’s how you can help:
💪🏼Join me for a super fun, donation barre class TOMORROW (Sunday) at 11am at @barrevolutiontimonium. ***Click the link in my bio to register!***
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♥️ Comment below or message me if you are still interested in donating to my fundraiser for the American Cancer Society and I will send you the link! 🙏🏼I appreciate your support so so so much!
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I could not do this without YOU so thank you to those who have supported me and donated thus far. I am beyond grateful for your generosity. Your donation allows me to run 26.2 meaningful miles and more importantly, will support men, women and children fighting cancer. Thank you, thank you, thank you. 💙
I need your help!! We’re 2 weeks away from the Baltimore Marathon and if I’m being honest, 😳😆😬= my emotions about running with first 26.2, but 😍 is how I feel about racing to honor ^this guy and others battling cancer. My goal is to raise $5,000 for the American Cancer Society before October 20th. We’re 55% of the way there and I could use your help raising the other 45% in these last 2 weeks! • Here’s how you can help: 💪🏼Join me for a super fun, donation barre class TOMORROW (Sunday) at 11am at @barrevolutiontimonium. ***Click the link in my bio to register!*** • ♥️ Comment below or message me if you are still interested in donating to my fundraiser for the American Cancer Society and I will send you the link! 🙏🏼I appreciate your support so so so much! • I could not do this without YOU so thank you to those who have supported me and donated thus far. I am beyond grateful for your generosity. Your donation allows me to run 26.2 meaningful miles and more importantly, will support men, women and children fighting cancer. Thank you, thank you, thank you. 💙
The last 2 weeks before race day are all about keeping your legs healthy, your head on straight and your thumbs up.
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👣Legs Healthy - Don’t worry about fitting it all the miles and exercise. At this point - your fitness is there and it’s all about keeping the legs sharp. Be gentle with your body. It’s more important to show up to the starting line healthy than it is to force that extra mile or two.
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🧠Head on straight - Remember why you did all that training in the first place. Set your goals. Visualize your successful race day.
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👍🏼Thumbs up - Positive thinking is everything. It will make such a difference on race day. Tell yourself how awesome you are for training for a race in the first place!
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Good luck and good vibes to everyone toeing a starting line this fall! ☘️ You are AMAZING!
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Who else is getting close to race day? How is your taper going?
The last 2 weeks before race day are all about keeping your legs healthy, your head on straight and your thumbs up. • 👣Legs Healthy - Don’t worry about fitting it all the miles and exercise. At this point - your fitness is there and it’s all about keeping the legs sharp. Be gentle with your body. It’s more important to show up to the starting line healthy than it is to force that extra mile or two. • 🧠Head on straight - Remember why you did all that training in the first place. Set your goals. Visualize your successful race day. • 👍🏼Thumbs up - Positive thinking is everything. It will make such a difference on race day. Tell yourself how awesome you are for training for a race in the first place! • Good luck and good vibes to everyone toeing a starting line this fall! ☘️ You are AMAZING! • Who else is getting close to race day? How is your taper going?
The first step is usually the hardest one. The getting out the door. The decision to lace up your running shoes. The starting your watch. Running is all about the mental tricks so here are 3 to use next time you’re procrastinating or debating your run:
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🏃🏾‍♀️Tell yourself you just have to run around the block. Or 1 mile. Or 5 minutes. Then once you’re out there, convince yourself to go a little bit longer, and a little bit longer...until you finish your run.
🏃🏻‍♂️Visualize how you will feel after the run is done - accomplished, empowered, proud and strong. Those feelings make the first steps worth it.
🏃🏿‍♀️Start with a few warm-ups in your house to get your blood pumping. Do a few leg swings, high knees or even jumping jacks! Once you start moving, you’ll want to keep going!
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So what are you waiting for? Get up and get out for that run!! You got this!! I believe in you. 😊👍🏼
The first step is usually the hardest one. The getting out the door. The decision to lace up your running shoes. The starting your watch. Running is all about the mental tricks so here are 3 to use next time you’re procrastinating or debating your run: • 🏃🏾‍♀️Tell yourself you just have to run around the block. Or 1 mile. Or 5 minutes. Then once you’re out there, convince yourself to go a little bit longer, and a little bit longer...until you finish your run. 🏃🏻‍♂️Visualize how you will feel after the run is done - accomplished, empowered, proud and strong. Those feelings make the first steps worth it. 🏃🏿‍♀️Start with a few warm-ups in your house to get your blood pumping. Do a few leg swings, high knees or even jumping jacks! Once you start moving, you’ll want to keep going! • So what are you waiting for? Get up and get out for that run!! You got this!! I believe in you. 😊👍🏼
💦SWEAT FOR A CAUSE. ⭐️
Thank you so much to those of you who have already helped me raise more than $2,200 for the American Cancer Society. 🙏🏼It means so much to me and, more importantly, to the men, women and children fighting cancer who this money will benefit.
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2 MORE WAYS YOU CAN HELP THIS WEEK:
1️⃣ Make those miles count and make a $ donation that matches the # of miles you ran this weekend. Those miles will have way more meaning.👟
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2️⃣ Join me for a super fun, donation barre class at @barrevolutiontimonium this Sunday, October 7th at 11am! 🧘🏼‍♀️ •
⏩Click the link in my bio to take advantage of either opportunity! Thank you again. ♥️
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📸: @akutch.photomoto
💦SWEAT FOR A CAUSE. ⭐️ Thank you so much to those of you who have already helped me raise more than $2,200 for the American Cancer Society. 🙏🏼It means so much to me and, more importantly, to the men, women and children fighting cancer who this money will benefit. • 2 MORE WAYS YOU CAN HELP THIS WEEK: 1️⃣ Make those miles count and make a $ donation that matches the # of miles you ran this weekend. Those miles will have way more meaning.👟 • 2️⃣ Join me for a super fun, donation barre class at @barrevolutiontimonium this Sunday, October 7th at 11am! 🧘🏼‍♀️ • ⏩Click the link in my bio to take advantage of either opportunity! Thank you again. ♥️ • 📸: @akutch.photomoto
🌟GIVEAWAY BELOW🌟
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🍽 for 🏃🏼‍♀️. These vegan bars couldn’t be more simple (and delicious)! Today I enjoyed one of these bars around 4pm when I was in need of a lil afternoon boost (we’ve all been there, am I right?). The chocolatey flavor is so satisfying but it also digests easily before a run. Ingredients are super simple - dates, nuts & a few other fun things like ginger and chia seeds. 👌🏼
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I am so excited to team up with small business @trishmoves to gift 1 lucky winner + 1 friend a pack of bars each so you can try the yummy goodness for yourself!
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⭐️Here’s what you gotta do to enter:
1️⃣ Make sure you are following me at @peppysteps for all the vegan eats, running inspo & positive vibes. 👍🏼
2️⃣ Follow @trishmoves for that Food for Runners goodness. 😋
3️⃣ Comment on this photo below - tag a running buddy & tell them a fav running memory you have with them. 😊
⏩ 3 entries max per person. 1 winner (& their tagged friend) will be randomly selected for a box of Food for Runners bars each on Saturday, September 29th at 2pm EST.
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Good luck! And thanks to @trishmoves for sponsoring this giveaway!!!
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This contest is not affiliated with Instagram. Must be 18 years old & live in the US to enter and win.
🌟GIVEAWAY BELOW🌟 • 🍽 for 🏃🏼‍♀️. These vegan bars couldn’t be more simple (and delicious)! Today I enjoyed one of these bars around 4pm when I was in need of a lil afternoon boost (we’ve all been there, am I right?). The chocolatey flavor is so satisfying but it also digests easily before a run. Ingredients are super simple - dates, nuts & a few other fun things like ginger and chia seeds. 👌🏼 • I am so excited to team up with small business @trishmoves to gift 1 lucky winner + 1 friend a pack of bars each so you can try the yummy goodness for yourself! • ⭐️Here’s what you gotta do to enter: 1️⃣ Make sure you are following me at @peppysteps for all the vegan eats, running inspo & positive vibes. 👍🏼 2️⃣ Follow @trishmoves for that Food for Runners goodness. 😋 3️⃣ Comment on this photo below - tag a running buddy & tell them a fav running memory you have with them. 😊 ⏩ 3 entries max per person. 1 winner (& their tagged friend) will be randomly selected for a box of Food for Runners bars each on Saturday, September 29th at 2pm EST. • Good luck! And thanks to @trishmoves for sponsoring this giveaway!!! • This contest is not affiliated with Instagram. Must be 18 years old & live in the US to enter and win.
Last week’s legs did a whole lotta work:
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MARATHON TRAINING LOG
*As always - this is not meant to serve as a comparison/right way of doing things, I hope this weekly log simply provides some inspiration or insight into marathon training!
AM//PM
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MON | 4 miles // barre class
TUE | group speed workout (5 miles) // 5 miles
WED | 6 miles // barre class
THU | 5 miles
FRI | 30 min swim
SAT | 7 miles
SUN | 20 Mile Race! (see previous post)
TOTAL = 52 miles
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Highest mileage week of training yet for more miles & confidence added to the marathon bank! This week will include a little more recovery at the beginning of the week to account for Sunday’s race. Remember that not every training has to/should look the same! Adjust according to what your body and mind needs. Happy running! 😊
Last week’s legs did a whole lotta work: • MARATHON TRAINING LOG *As always - this is not meant to serve as a comparison/right way of doing things, I hope this weekly log simply provides some inspiration or insight into marathon training! AM//PM • MON | 4 miles // barre class TUE | group speed workout (5 miles) // 5 miles WED | 6 miles // barre class THU | 5 miles FRI | 30 min swim SAT | 7 miles SUN | 20 Mile Race! (see previous post) TOTAL = 52 miles • Highest mileage week of training yet for more miles & confidence added to the marathon bank! This week will include a little more recovery at the beginning of the week to account for Sunday’s race. Remember that not every training has to/should look the same! Adjust according to what your body and mind needs. Happy running! 😊
Rainy recovery miles this morning because who runs in dry weather anymore, am I right? Huge thanks to my Monday morning crew who motivated me to get out there bright and early even though my hips feel like they were pulled out of their sockets. 👍🏼 #post20miler
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Shakeout days after a race are so important in the recovery process! The first few steps will feel completely horrible but a short, SLOW run will help you recover more quickly. Don’t worry about pace - go as slowly as you need. If you can’t get it for a run, go for a walk! And definitely stretch and foam roll as well. It will hurt at first, but your body will thank you later!
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What’s your recovery routine the day after a race?
Rainy recovery miles this morning because who runs in dry weather anymore, am I right? Huge thanks to my Monday morning crew who motivated me to get out there bright and early even though my hips feel like they were pulled out of their sockets. 👍🏼 #post20miler  • Shakeout days after a race are so important in the recovery process! The first few steps will feel completely horrible but a short, SLOW run will help you recover more quickly. Don’t worry about pace - go as slowly as you need. If you can’t get it for a run, go for a walk! And definitely stretch and foam roll as well. It will hurt at first, but your body will thank you later! • What’s your recovery routine the day after a race?
LONGEST RACE EVER ✅
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Wouldn’t call it all fun, but the 20 miler is done! I am definitely feeling more confident about the Baltimore Marathon in 4 weeks.
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⏱: 2:49:41 (8:29 avg. pace)
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Here are my takeaways:
1️⃣Racing is better with a buddy. Huge shoutout to my new pacing partner Paul who stuck with me from mile 3-20 and helped us maintain steady splits the entire race.
2️⃣Breaking up a longer race into more manageable chunks works wonders for your mind. I sectioned this race into 4 - 5 mile runs and tried to reset my thoughts every time to I started a “new run” to only focus on a few miles at a time.
3️⃣Rain doesn’t hurt but it will make your feet all wrinkly once you’ve run 20 miles in it. Baltimore, I think we’ve paid our running in the rain dues. We’ve earned a cool, crisp, dry race day for the marathon, right?
4️⃣ You just gotta keep running! Honestly the worst I felt was when I stopped the race. Note to self - do not stop during this marathon. You may not ever start again haha. It was awesome to practice running 20 miles non-stop vs. making a few stops during my training runs.
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Alright peeps - throw me your top takeaways from long distance races. I need all the help I can get!
LONGEST RACE EVER ✅ • Wouldn’t call it all fun, but the 20 miler is done! I am definitely feeling more confident about the Baltimore Marathon in 4 weeks. • ⏱: 2:49:41 (8:29 avg. pace) • Here are my takeaways: 1️⃣Racing is better with a buddy. Huge shoutout to my new pacing partner Paul who stuck with me from mile 3-20 and helped us maintain steady splits the entire race. 2️⃣Breaking up a longer race into more manageable chunks works wonders for your mind. I sectioned this race into 4 - 5 mile runs and tried to reset my thoughts every time to I started a “new run” to only focus on a few miles at a time. 3️⃣Rain doesn’t hurt but it will make your feet all wrinkly once you’ve run 20 miles in it. Baltimore, I think we’ve paid our running in the rain dues. We’ve earned a cool, crisp, dry race day for the marathon, right? 4️⃣ You just gotta keep running! Honestly the worst I felt was when I stopped the race. Note to self - do not stop during this marathon. You may not ever start again haha. It was awesome to practice running 20 miles non-stop vs. making a few stops during my training runs. • Alright peeps - throw me your top takeaways from long distance races. I need all the help I can get!
🏊🏻‍♀️ Diving back into an old favorite.
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I have been SO EXCITED to hop back in the pool ever since my gym built one. It’s always something that I say I’ll do but I never make time for it in my week. I finally invested in a new bathing suit, cap and googles (shoutout to Target for that summer sale 👌🏼) and made a pool date with myself for Friday morning. I grew up doing swim team in the summers from age 8 to 18 and had a ton of fun doing it (mostly because I met awesome people like @clare_mather). ⏩Swipe for evidence that I was a very legit swimmer (LOL🤣).
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I l💗ve swimming as a low impact (good for those joints), full body workout. Perfect for my off day from running this week!
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400 kick warm-up
6 x 100 swim
200 kick cool down
(Everything alternating 100 breaststroke, 100 freestyle)
30 minutes total for the perfect swim to ease back in! 💦
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Happy Friday! Any other fellow swimmers out there?!
🏊🏻‍♀️ Diving back into an old favorite. • I have been SO EXCITED to hop back in the pool ever since my gym built one. It’s always something that I say I’ll do but I never make time for it in my week. I finally invested in a new bathing suit, cap and googles (shoutout to Target for that summer sale 👌🏼) and made a pool date with myself for Friday morning. I grew up doing swim team in the summers from age 8 to 18 and had a ton of fun doing it (mostly because I met awesome people like @clare_mather). ⏩Swipe for evidence that I was a very legit swimmer (LOL🤣). • I l💗ve swimming as a low impact (good for those joints), full body workout. Perfect for my off day from running this week! • 400 kick warm-up 6 x 100 swim 200 kick cool down (Everything alternating 100 breaststroke, 100 freestyle) 30 minutes total for the perfect swim to ease back in! 💦 • Happy Friday! Any other fellow swimmers out there?!
✨This week I feel like I’m getting my mojo back.😊
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My car accident this weekend was a reality check that I need to take a major chill pill and stop trying to do everything. Instead, I’m focusing on doing the things I love most - working hard when I’m at work and then using my free time to be train smart, love the people around me and honestly, just relax!!
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One small change I made today was not trying to work out twice. I knew I needed a little peace (and extra sleep) in the morning so I woke up and used my extra time to clean my room a little bit and catch up on some bills (#adulting). Last week I found myself trying to force working out when my body needed rest and I ended up being less productive and feeling worse overall. Now, I’m prioritizing my workouts so I can enjoy each one (as much as possible lol)!
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After a solid day at work, I enjoyed catching up with @taylon.johnson on the run and hearing about her BQ MARATHON! Running with friends is the best. 🏃🏼‍♀️🏃🏼‍♀️
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Anyways, this is just another reminder to prioritize your life so you can enjoy all the things & people you love! 💗
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What is something that you love that you are going to prioritize in the next few days?
✨This week I feel like I’m getting my mojo back.😊 • My car accident this weekend was a reality check that I need to take a major chill pill and stop trying to do everything. Instead, I’m focusing on doing the things I love most - working hard when I’m at work and then using my free time to be train smart, love the people around me and honestly, just relax!! • One small change I made today was not trying to work out twice. I knew I needed a little peace (and extra sleep) in the morning so I woke up and used my extra time to clean my room a little bit and catch up on some bills (#adulting ). Last week I found myself trying to force working out when my body needed rest and I ended up being less productive and feeling worse overall. Now, I’m prioritizing my workouts so I can enjoy each one (as much as possible lol)! • After a solid day at work, I enjoyed catching up with @taylon.johnson on the run and hearing about her BQ MARATHON! Running with friends is the best. 🏃🏼‍♀️🏃🏼‍♀️ • Anyways, this is just another reminder to prioritize your life so you can enjoy all the things & people you love! 💗 • What is something that you love that you are going to prioritize in the next few days?
💪🏼BARRE FOR RUNNERS // Lunge Edition *no barre needed*
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These are 3 of my fav moves from this week’s Barre for Runners class!
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Start with your feet parallel together and a slight bend in your knees. Hands at heart center. Shoulders away from your ears!
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1️⃣ L leg steps back to tap the ground in a high lunge and the comes back in. R leg stays bent and grounded the entire time. Repeat 12-16 times. *Challenge - add running arms! Opposite arm & leg*
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2️⃣ L leg stays back in a low lunge. R knee over ankle. Pulse down - just one little inch! Start to feel that burn! 16-24 reps. *Challenge - lift arms overhead, engaging your core to keep the upper body straight.*
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3️⃣ Stay in that low lunge! Knees squeeze together towards your midline. Everything else stays steady! Small movement here. Pretend you have a string running down your center - squeeze your knees towards it! *Challenge - keep those arms overhead!*
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Make sure to even out those legs and do your other side. 😊
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This mini workout (and other strength training) is great to add to your running training routine 2-3x to increase your power and help prevent injury!
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👍🏼Let me know if you give this a go! Do you want more mini barre workout clips?
💪🏼BARRE FOR RUNNERS // Lunge Edition *no barre needed* • These are 3 of my fav moves from this week’s Barre for Runners class! • Start with your feet parallel together and a slight bend in your knees. Hands at heart center. Shoulders away from your ears! • 1️⃣ L leg steps back to tap the ground in a high lunge and the comes back in. R leg stays bent and grounded the entire time. Repeat 12-16 times. *Challenge - add running arms! Opposite arm & leg* • 2️⃣ L leg stays back in a low lunge. R knee over ankle. Pulse down - just one little inch! Start to feel that burn! 16-24 reps. *Challenge - lift arms overhead, engaging your core to keep the upper body straight.* • 3️⃣ Stay in that low lunge! Knees squeeze together towards your midline. Everything else stays steady! Small movement here. Pretend you have a string running down your center - squeeze your knees towards it! *Challenge - keep those arms overhead!* • Make sure to even out those legs and do your other side. 😊 • This mini workout (and other strength training) is great to add to your running training routine 2-3x to increase your power and help prevent injury! • 👍🏼Let me know if you give this a go! Do you want more mini barre workout clips?
🏃🏼‍♀️Got a running start this morning! ☀️ •
Last night I prioritized getting organized for today so I could make to an early workout led by the lovely @hannah_tropf // @hkrunco and then head straight to work!
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Last week I slacked on getting in speed work and I could definitely feel it. This week I’m focusing on quality over quantity. Felt great to hit paces 7:20 and under for our threshold ladder {1200, 800, 400, 800, 1200 + extra 400} and run with other peeps. Shoutout to @zefarrett for being my pacing bud. 👍🏼
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Want to get faster? Incorporate speed work into your training once a week! Intervals, hills, tempos, fartleks - there are so many choices! 👟 What’s your fav running speed workout?
🏃🏼‍♀️Got a running start this morning! ☀️ • Last night I prioritized getting organized for today so I could make to an early workout led by the lovely @hannah_tropf // @hkrunco and then head straight to work! • Last week I slacked on getting in speed work and I could definitely feel it. This week I’m focusing on quality over quantity. Felt great to hit paces 7:20 and under for our threshold ladder {1200, 800, 400, 800, 1200 + extra 400} and run with other peeps. Shoutout to @zefarrett for being my pacing bud. 👍🏼 • Want to get faster? Incorporate speed work into your training once a week! Intervals, hills, tempos, fartleks - there are so many choices! 👟 What’s your fav running speed workout?