Pilates for Runners, Short Strength Routines, and Giveaway

I am determined to get in some strength and core workouts while we are still on the boat.... as you can imagine, my space is somewhat limited.  But, I just don't like packing up a gear bag and driving to the gym. 

So, I have put together a shortish routine that I can do for my upper body with my 8 lb. dumbbells.  It consists of 6 different exercises for my upper body and I think it hits the muscles I want to work, fairly evenly.

The exercises are:

• bicep curls
• tricep kickbacks
• overhead presses
• lateral raises
• upright rows
• delt raises

I do 10 reps of each, and then I repeat it another time, sometimes twice.

I wish I had room for pushups but it is a tight squeeze so I am leaving them out for now.  I actually love pushups.  They make me feel like I am really working hard!

For my lower body the routine is quicker and doesn't involve weights.  I am running and walking so don't want to overdo the leg work.  But I know I can help my hips and quads by doing some work so I have devised this:

• standing abductors, 20 per leg
• standing adductors, 10 per leg
• 25 squats
• rear lunges, 10 per leg

Along with the lower body work, I am doing some Pilates moves. I was going to get out my Pilates for Dummies DVD and do it a couple of times a week, but we seem to have a tv conflict!  And I don't like to play DVDs on my laptop. 



This DVD comes with 2 workouts... a beginner and an intermediate.

I created a list of the Pilates mat moves, and then went through them and checked off the ones I have ample space to do... there are 17 of them:

• The Hundred
• The Roll-Up
• Single Leg Circles
• Single Leg Stretch
• Double Leg Stretch
• Single Straight Leg Stretch
• Double Straight Leg Stretch
• Spine Stretch Forward
• The Corkscrew
• Single Leg Kicks
• Double Leg Kicks
• Side Kicks
• Up/Down
• Small Circles
• Inner-Thigh Lifts
• Swimming
• The Leg Pull-Down
• Leg Pull-Up

It gives me a pretty good core workout.  I do like doing Pilates and love the way it makes me feel like I have stretched myself an inch or two taller, after I am done.

I also think that Pilates is beneficial because I am a runner. Once we are moved into the house for the rest of the Winter and Spring, I will definitely be doing the full mat a couple of times a week.

Lynda Lippin, certified Pilates Teacher Trainer, Personal Trainer, and Reiki Master has this to say about it....

"Running is a high impact activity that puts great stress on the lower back and lower joints. Any imbalance in the muscular usage of the legs and hips can cause pain and injury to a runner, especially the knee and hip. Runners tend to be quite strong in their calf muscles, quadriceps and hip flexors, with tight IT Bands as a result of the impact. Pilates helps to balance things out in the legs by strengthening the hamstrings, inner thighs, and glutes to take pressure off the front and side of the leg, leading to better alignment and less chance of injury. Plus the pelvic, ab, and back strengthening help to maintain better stability and alignment through the entire body while running."

Have you ever done Pilates?  Are you a fan?

Do you think a short strength routine is better than none at all?  Do you strength train regularly? What does your routine look like?

I am currently hosting a Wasa Crispbread/Flatbread giveaway on my food blog

We can begin to feed...

Wasa will send 5 packages of their Crispbreads and Flatbreads to one lucky winner.  If you like healthy snacks, please go have a look.  I would love it!