Looking to strengthen your core and upper body in less than an hour a week? All runners can benefit from strategic workouts to strengthen these crucial, frequently ignored muscles. Try this workout for two months and you'll be pleased with the results.
 
Days: Monday, Wednesday, Friday
 
Duration: 15-20 minutes
 
Supplies: Deck of Cards (or virtual deck - phone app)
 
Workout: Flip the cards one at a time, performing the number indicated on the card (Jack - 11, Queen - 12, King - 13, Ace - 14) and rotate between the following exercises: (1) push-ups, (2) planks, and (3) sit-ups. You perform the number of reps that are on the card for push-ups and sit-ups, and double the time for planks. For instance, if your first card is a seven of hearts then you would do seven push-ups. If your next card is a king of spades then you would hold the plank position for 26 seconds. If your third card is a three of diamonds, then you would do 3 sit-ups.
 
Notes: Try to maintain a good pace throughout the workout and complete the entire deck in less than 20 minutes. As you progress, try to drop the overall time if takes you to get through the cards. For the curious, the workout stastically requires the following:139 push-ups, 139 sit-ups, and 4:36 in the plank position. Enjoy!

Any tips on getting through the summer months? How can I beat the heat? With 19 years of running experience under my belt and through working with hundreds of athletes, I have determined two solutions for “beating” the heat: (1) move to a cold weather location, or (2) purchase a treadmill. If those two options are not fiscally or logistically sound then please read on and I’ll share a few tips on “managing” the heat and staying motivated through the warmer months!

1. Be Strategic. The hottest time of the day falls in the late afternoon. So, avoid it at all costs.  This may sound simplistic, but I am amazed at how many runners I see pounding the blacktop in the peak of the heat. Adjust your lifestyle during the summer months when possible and take advantage of the longer days. Get to bed earlier and start your day with a morning run. The temperatures are typically 15-20 degrees cooler in the early morning. Also, alter your routes by finding a shaded course or trail that is protected from the sun. Certainly there are night owls reading this article that are balking at the idea of waking up early to get in their workout. I understand completely because I used to share the same lifestyle. However, I urge you to give it a shot for three weeks. This will be enough time to adjust to the routine and reap the benefits. If the early morning can’t fit into your lifestyle or the three week experiment fails, then try a late evening option.
2. Invest. Are you surrounded by cotton? If so, replace those cotton t-shirts and shorts when with lightweight, wicking materials. They will keep you cooler during the summer months and help distribute the sweat. Speaking of purchases, one of the best $20 investments you can make is a lightweight, breathable running hat. Hats not only keep sweat from pouring down your face and into your eyes, but they keep the direct sunlight off your face. Keeping your face in the shade will prevent squinting, which expends energy that you could be using to get through the workout and keep your body cool.
3. Hydrate. Hydration is a not a new concept. However, it is easy get caught up in the daily happenings and forget to hydrate throughout the day. Have you ever caught yourself guzzling a bottle of water before you walk out the door for your run? Clearly, this is better than nothing, but staying hydrated throughout the day will help you during the workout and prevent your body from depleting additional resources. Once out the door, hydration every 20-30 minutes during your run is best practice. There are many handheld running bottles that can be purchased at your local running store to facilitate this process. At a minimum adjust your routes to hit a water station (e.g. a public water fountain or your home) every 30 minutes.
4. Final Thoughts. Even if you follow the preceding advice to a “T” you’ll find yourself dragging some days. Part of running is experiencing those awful days at times. These runs tend to occur at a higher rate in the summer months, so be prepared for them and look forward to your next run. Finding a running partner to join you at least once or twice a week will keep you motivated to get through your workouts. Do not get caught up with beating the clock either. You should ignore the watch at least once and week and force yourself to get in one recovery run per week at a relaxed, enjoyable pace.

Remember, there are only a few finite solutions for “beating” the heat, but hopefully these tips will increase your success in “managing” the summer months. Best of luck with your training! Run well…