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Training
January 11, 2016

Six Weeks to Run Love Challenge: Week Two

Heather Stephens

Welcome to week 2! Your running posture requires balance and symmetry. If you are not running symmetrically, you create natural angles that put unnecessary stress and pressure on your joints, which can lead to injury. Dedicating at least one day a week to strength training will aid in injury prevention and help to improve your overall efficiency as a runner.

RUN LOVE CHALLENGE #2: With A Partner 

This week, complete one round of our Tough Love Challenge! If you and your partner live near by, team up for this one (see full description below + excercises for long-distance relationships).

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RUN LOVE CHALLENGE #2: For Long Distance Relationships

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HOW TO:

Lunge Pass
Start by holding a med ball close to your chest while keeping your upper body straight, shoulders back and eyes locked with your partner in front of you. Step forward with one leg, lowering your hips until both knees are bent at a 90-degree angle. In the same fluid movement, push forward and pass your med ball to your partner.
Long Distance Lovers: Lunge forward and hold the med ball out in front of you. 
Total Reps: 10 – 15

Dips
Position your hands shoulder-width apart on a secured bench or stable chair, extend your feet in front of you and have your partner hold your ankles approximately 6 inches off the ground. Start with straight arms, then dip down to a 45-degree angle and raise back up.
Long Distance Lovers: Keep your heels planted on the ground. 
Total Reps: 10 – 15

Tandem Bicycle
Lie on your back with your hands behind your head, and feet aligned with your partner. Target the sides of your abs by contracting as you lift your shoulder blades off the ground and touch your opposite elbow to your opposite knee. Continue to “pedal” in tandem.
Long Distance Lovers - Bicycles: Extend one leg fully in front of you, keeping your heel approximately six inches off the ground. Continue to “pedal” in bicycle motion.
Total: 60 seconds

Russian Twist
Sit on the ground with your knees bent and your heels approximately one foot from your glutes. Lean back slightly, keeping your torso straight (don’t let your back curve). Hold your med ball out straight in front of you and twist to each side 10 times before passing off to your partner.
Long Distance Lovers: Instead of passing off to your partner, pause for 20 seconds between each set.
Total: 3 x 10 reps
 
Leg Toss
Lie on the ground and reach for your partner’s ankles. Lift both legs up toward your partner. Once your legs are perpendicular to the ground, your partner will push your legs towards the ground. Return to perpendicular form as soon as your legs have touched the ground.
Long Distance Lovers – Leg Lifts: Lie on the ground and lift both legs up to a 45-degree angle. Return back down, keeping your heels approximately 6 inches off the ground.
Total: 3 x 10 reps 

Squat Thrust
Stand approximately 10 feet away from your partner with both feet square with your shoulders. The first partner will start by holding the med ball in a side squat position and will then pass off to the other partner, keeping arms straight as they come into a standing position. The other partner will catch the med ball and fall into a side squat position. This entire exercise should be a fluid motion.
Long Distance Lovers: The side squat ends by raising the med ball over your head with straight arms.
Total: 12 reps per side

Partner Sit-Up
Facing your partner, lie on the floor with your knees bent. One partner will lie back with the med ball above their head and lift the med ball forward, keeping your arms straight and passing to your partner as they sit up. The other partner will catch the ball and fall back to the ground with the med ball over their head. Repeat motion without rest.
Long Distance Lovers Instead of passing the med ball off, raise up with the med ball and hold straight above your head.
Total: 60 seconds

Push-Up Countdown
Set your push-up goal with your partner! If your goal is to complete 21 total push-ups, you first partner would start with 6 push-ups. Once the 6 push-ups are complete, the other partner will begin their round while the first partner rests. The countdown (on/off) will continue for: 6, 5, 4, 3, 2, 1.
Long Distance Lovers: Rest between each round of pushups for the amount of time it would take your partner to complete the round.
Total: Set your own push-up goal! Countdown from 10 anyone?

If you don't have a med ball to complete any of these excercises, don't worry. You can try any kind of ball. Maintaining quality form is more important than the amount of weight you use for these excercises.

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Why is tough love the best kind of love? Because it’s never easy but it’s always worth it. Hold your partner accountable! Good luck run lovers, we’ll see you next Monday for challenge #3. 

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Take me to...
Six Weeks to Run Love Challenge: Week Two
Six Weeks to Run Love Challenge: Week One
Six Weeks to Run Love Challenge: Intro