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@middleagemarathoner
Push-Up / Core Exercise Routine from Daniel Lyne on Vimeo.
This is the perfect 10 minute bodyweight routine for runners at all levels. It involves sets of push-ups around various core exercises (such as bicycles, twists, etc). Can be done 3 - 4 times/week after your runs on days when you’re not doing strength training.
Anya is live and ready to show you everything. Watch her strip, dance, and perform exclusive shows just for you. Interact in real-time and make your fantasies come true.
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12 Week Half Marathon Training Plan from Daniel Lyne on Vimeo.
This detailed plan includes the 4X Runner’s Routine.
Pacing, Strength Training, Nutrition & Even Mobility exercises are included.
For details visit:
HTTPS://middleagemarathoner.com/12-week-half-marathon-training
12 Week Half Marathon Plan from Daniel Lyne on Vimeo.
This 12 week half marathon training includes additional information to train smarter, remain injury free & virtually guarantee that you show up to the starting line ready to run the best race of your life.
Home-Gym For Marathon Training from Daniel Lyne on Vimeo.
Use your home gym to cross-train during your marathon and half marathon training
Check out my post with details on why Cross-Training Exercises are Important During Marathon Training (middleagemarathoner.com/cross-training-exercises-for-marathon/)
Cross-training isn’t a substitute for running. However, completing exercises in your home gym adds variety, can help with recovery, build strength and also help in injury prevention. Your best chance for success in running is to stack injury free weeks of running on top of each other.
My home gym includes:
1) Stationary Bike 2) Treadmill 3) Roman Chair 3) Dumbbells 4) BOSU Ball 5) Resistance Bands 6) Exercise Mat 7) White Board
Other home gym accessories you can include depending on your available: a) barbell with free weights b) bench c) elliptical machine d) rowing machine e) kettle bells
We offer proven training programs specifically for middle age athletes. Our custom training programs & personalized coaching are designed for your specific situation, abilities, goals and based on the time you have to devote to training. I'm an RRCA certified coach and work exclusively with busy middle age athletes to help them achieve their goals for any distance from 3k to marathon.
Train with Me and the TeamRunRun Group. Click Through for details of our very affordable training programs. https://bit.ly/3fblvJB
Crushing 26.2 Marathon Training E-book https://bit.ly/2VVQiCE
Visit us at Middleagemarathoner.com
Follow Us On Social Media for Free Tips Exclusively for Middle Age Runners
Instagram: instagram.com/middleagemarathoner7/
Facebook: facebook.com/middleagemarathoner/
Twitter: twitter.com/midagemarathon
Start building your home gym with these great deals from Amazon:
Dumbbells- amzn.to/387YeWT Resistance Bands - amzn.to/2JJeENd Kettle Bells - amzn.to/39WlABb Stationary Bike - amzn.to/37VabyH Bosu Balance Trainer - amzn.to/3m2XC9T
My Favorite Recovery Gear (available from Amazon):
Foam Roller - amzn.to/3f8mHNL Bauerfiend Compression Socks - amzn.to/3gC2a4F Less Expensive (but honestly not as good) compression socks - amzn.to/3f70j7G Birkenstock Arizona Sandal (great for walking around) - amzn.to/3gz8Lgb
Core Exercises For Runners - Middleagemarathoner.com from Daniel Lyne on Vimeo.
Dan Lyne Wed, Nov 18, 3:22 PM (2 days ago) to me
Integrate any or all 3 of these exercises into your conditioning workouts for runners.
Try to complete core exercises at least 2 times a week while training for a race. 3-4 times a week during the off season when you're building a running base.
Core work will strengthen lower, middle and upper ab muscles. When you are able to stabilize and support the pelvis and spine, you will be come a faster runner.
Following are few posts with details of other exercises you can include in your training plan.
Cross-Training Exercises for Marathon Training https://bit.ly/32UOw8e Resistance Band Workout for Runners https://bit.ly/36QscO7
Strength Training Workouts for Runners https://bit.ly/3lLcHxt
We offer proven training programs specifically for middle age athletes. Our custom training programs & personalized coaching are designed for your specific situation, abilities, goals and based on the time you have to devote to training. I'm an RRCA certified coach and work exclusively with busy middle age athletes to help them achieve their goals for any distance from 3k to marathon.
Train with Me and the TeamRunRun Group. Click Through for details of our very affordable training programs. https://bit.ly/3fblvJB
Crushing 26.2 Marathon Training E-book https://bit.ly/2VVQiCE
Visit us at Middleagemarathoner.com
Follow Us On Social Media for Free Tips Exclusively for Middle Age Runners
Instagram: instagram.com/middleagemarathoner7/
Facebook: facebook.com/middleagemarathoner/
Twitter: twitter.com/midagemarathon
My Favorite Recovery Gear (available from Amazon):
Foam Roller - amzn.to/3f8mHNL Bauerfiend Compression Socks - amzn.to/3gC2a4F Less Expensive (but honestly not as good) compression socks - amzn.to/3f70j7G Birkenstock Arizona Sandal (great for walking around) - amzn.to/3gz8Lgb
Anya is live and ready to show you everything. Watch her strip, dance, and perform exclusive shows just for you. Interact in real-time and make your fantasies come true.
Free to watch • No registration required • HD streaming
Resistance-Band-Workout-For-Runners from Daniel Lyne on Vimeo.
For additional resistance band exercises & complete strength training workouts for runners, visit:
middleagemarathoner.com/resistance-band-workout-for-runners/
We offer proven training programs specifically for middle age athletes. Our custom training programs & personalized coaching are designed for your specific situation, abilities, goals and based on the time you have to devote to training. I'm an RRCA certified coach and work exclusively with busy middle age athletes to help them achieve their goals for any distance from 3k to marathon.
Train with Me and the TeamRunRun Group. Click Through for details of our very affordable training programs. https://bit.ly/3fblvJB
Crushing 26.2 Marathon Training E-book https://bit.ly/2VVQiCE
Middleagemarathoner.com is exclusively for middle age athletes.
Follow Us On Social Media for Free Tips Exclusively for Middle Age Runners
Instagram: instagram.com/middleagemarathoner7/
Facebook: facebook.com/middleagemarathoner/
Twitter: twitter.com/midagemarathon
My Favorite Recovery Gear (available from Amazon):
Foam Roller - amzn.to/3f8mHNL Bauerfiend Compression Socks - amzn.to/3gC2a4F Less Expensive (but honestly not as good) compression socks - amzn.to/3f70j7G Birkenstock Arizona Sandal (great for walking around) - amzn.to/3gz8Lgb
Glute-Strengthening-Exercises-With-Dumbbells from Daniel Lyne on Vimeo.
This video shows 4 different exercises you can complete with dumbbells that will help strengthen your glutes, quads, hips and hamstrings. Glutes strength is essential for runners to stay injury free so they can achieve their goals.
Visit our blog post for other exercises that will strengthen your glutes.
middleagemarathoner.com/weak-glutes
We offer proven training programs specifically for middle age athletes. Our custom training programs & personalized coaching are desinged for your specific situation, abilities, goals and based on the time you have to devote training. I'm an RRCA certified coach and work exclusively busy middle age athletes to help them achieve their goals for any distance from 3k to marathon.
Train with Me and the TeamRunRun Group. Click through for details of our very affordable training programs.
https://bit.ly/3fblvJB
Crushing 26.2 Marathon Training E-book https://bit.ly/2VVQiCE
Follow Us on Social Media for Free Tips Exclusively for Middle Age Runners
Instagram: instagram.com/middleagemarathoner7/
Facebook: facebook.com/middleagemarathoner
Twitter: twitter.com/midagemarathon
Runners Conditioning Workouts Level B from Daniel Lyne on Vimeo.
This is 14 exercise bodyweight workout that's perfect for runners. It's slightly more difficult than previous workouts we show, so best to complete this workout after you've mastered the basic runner's conditioning workout video. I recommend completing the workout as a circuit where you do each exercise for 45 seconds, then 15 seconds rest. You can start by completing the entire circuit once and then as you get stronger repeat the circuit 1 - 2 times.
These and other conditioning/strength workouts are a part of all middleagemarathoner.com training plans. For more details about our affordable customized plans or personalized coaching with the TeamRunRun group, visit:
middleagemarathoner.com/training-plans/
5 tips, specific workouts and a week out of my marathon training program that any runner can use to stay in shape while traveling on business.
To stay fit and prepare for upcoming races, I must incorporate my marathon training into my busy schedule (professional and personal). The secret to my success is planning my marathon training at the beginning of each week.
Inside this post, I reveal 5 tips any busy professional can use to stay in shape, especially when LIFE gets in the way. I will provide specific workouts that can easily be completed while traveling or just real busy. As a case study, I also lay out the exact workouts I used as I prepared for an upcoming Boston Marathon.
Why I include Dynamic Stretching in My Training Plans
Dynamic stretching is a pre-exercise routine that is a great way for runners to improve their mobility, flexibility and also help prevent injuries. For many years, we runners simply completed static (toe touches or calf stretches against a wall) stretches before & after our runs. Some runners didn’t even stretch at all.
I think those days over for any smart runner. In the following post I discuss and then link to a video that shows a variety of stretches that can be immediately incorporated into any athlete's routine.
Runners whom I coach and who have rarely stretched before, notice a dramatic difference in how they feel (during & after runs) when they get into a habit of completing dynamic stretching.
https://thelongdistancerunner.com/dynamic-stretching-for-runners/
Anya is live and ready to show you everything. Watch her strip, dance, and perform exclusive shows just for you. Interact in real-time and make your fantasies come true.
Free to watch • No registration required • HD streaming
Conditioning Exercises for Runners - Middleagemarathoner.com from Daniel Lyne on Vimeo.
Strength training helps runners prevent injuries and also helps to make them faster. Runners should complete strength training as a periodized program with easier exercises at first, building strength and mobility. Your training plan should incorporate these exercises on your hard days. Details are discussed and full description of the 8 body weight exercises are shown.
Injury Prevention for Runners with the Recover App from Daniel Lyne on Vimeo.
This video shows how runners of all abilities can overcome & prevent injuries using the Recover App from Recover Athletics. Recoveries are generated based on the runners' input. I'll show you how to the get the most out of this app for runners.
How Do You Recover? The Recover App from Recover Athletics is built specifically for runners to keep them injury free. The goal of developers of the app is to help runners live healthier lives. It uses AI to generate "recoveries" which are custom pre-hab or recovery plans. These routines are professionally developed by medical professionals from Massachusetts General Hospital and consist of exercises & stretches that focus on specific body areas that may be weak or problematic. The video & following blog post include screenshots of the app and detailed descriptions of how to make the app work best for you. https://middleagemarathoner.com/recover-app/
How Strides Can Take You to the Next Level Do you regularly include strides into your weekly workout regime? If not, you should. They are run at 1m - 3k pace, so not too fast. "Running training is a lot like skill development for any complex task . . . it’s about practice. But practice alone is not enough. You need to practice efficiently. And that’s where strides come in." I love this line from the following article because it captures the value of strides: "There’s a dollop of musculo-skeletal strength from the maximum power generation of each stride" Read about the Magic of Strides below. https://www.strava.com/athletes/1733803/posts/2951648
Garmin Sleep Tracking Explained. As luck would have it, I just purchased a new Garmin Vivoactive 4S. It's not top of the line, but it's still a $300+ watch with a lot of bells/whistles. I was curious about the sleep tracking so I wore my watch to bed the first 2 nights I owned it last week. Unfortunately, I'm a light sleeper and having never slept with a watch, it seemed uncomfortable to me, so I took it off both nights in the middle of the night. I haven't given up on up trying the sleep tracking and after having read the benefits of this feature in the following article, I figure I'll have to make a few adjustments to the tightness of the watch on my wrist and give the tracking another shot. Here's just a few of the data points of interest you can obtain from sleep tracking. 1) Heart Rate throughout the night. In deep sleep, your eyes and muscles stop moving completely, and your heart rate and breathing slow down. Deep sleep can also be known as restoration mode because it’s when your body recovers. You need it for building muscle and boosting your immune system. 2) Blood Oxygen Levels - you want it to be between 95% - 100%. Having more information about your sleep patterns will help you develop good sleep habits, which are key for any runner if he or she wants to run at his or her best. Sleep is an integral part in physical fitness, helping your body to heal and making you stronger. https://thewiredrunner.com/garmin-sleep-tracking-explained/
Anya is live and ready to show you everything. Watch her strip, dance, and perform exclusive shows just for you. Interact in real-time and make your fantasies come true.
Free to watch • No registration required • HD streaming
Working Out, But Gaining Weight? This happens to a lot of people. They think that they're burning more calories and losing weight, only to find that they're actually tipping the scales in the other direction. What the #$%&? This article discusses a lot of the reasons why, but for my money, the most common reason is a poo/unhealthy diet. You might think that burning more calories gives you the license to eat whatever, but it's not true. Especially if you're an older (35+) athlete. Consuming a plant based diet, high in colorful vegetables is essential. Lowfat isn't critical, you just need to avoid unhealthy saturated fats. I also strongly encourage athletes in training to minimize consumption of processed foods (think foods that are packaged). Other reasons for weight gain are discussed in this article. Including how to manage weight gain after exercise. If you're training hard and eating healthy, I tell my athletes to "trust the process" and avoid jumping on the scale too frequently. A few strategies discussed include drinking more water & getting plenty of sleep. Reducing stress will probably curb your appetite from unhealthy foods as well. https://thewiredrunner.com/why-am-i-working-out-but-gaining-weight/
Top nutritients for Healthy Runners Even if you're not training for a race, I assume you're still working out and doing your best to stay healthy. This article reveals some essential vitamins & other nutrieints that should be included in your diet. I'm a big fan of brightly colored and leafy fruits and veggies. The challenge is, which ones are best. Iron is a big one. Low iron counts in athletes can be a reason for slow performance. Iron is important because it helps the body’s metabolism and oxygen transport system (obviously important in an activity like running). Best sources are red meat or dark meat poultry, white beans, dark chocolate, beets, lentils, and spinach & bran flakes. There's other sources too. https://www.podiumrunner.com/nutrition/health/6-nutritional-power-players-for-healthy-runners/