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Andrew has as brand-new book out so we decided to ask him how this book came to be, who would most benefit from reading it, and why it was so important for him to write.
“I spent the last four years learning about running, but it wasn’t just about running, it’s about learning how to integrate it all into life to make it all better.”
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Strengthen and Tone Your Lower Body
Running is a great source of calorie burning, increasing cardiovascular strength, and lower body strength as well. To get the most out of running there are various ways to go about it in order to tone up and increase strength.Â
Hills: Both Inclines and declines can work the glutes and thighs because they demand more on your muscles. You will fill the burn throughout your calves, hamstrings, quads and glutes.
Step It Up: Most people do not change up the way they run. Adding high knees, leaps, zigzags, side steps or even backward are great ways to challenge your lower body. This might be uncomfortable, but the chance can help to increase calorie burn as well as strength.
Location: Running on different surfaces can also increase the intensity of your run, causing the lower body to increase its workload. Running in the sand, shallow water, rocky trails or dirt roads are all effective ways of changing up surface.
Faster: Sprint intervals are a great way to challenge the overall strength and power of your lower body. Sprint intervals are also an effective method in decreasing belly fat and increasing overall speed.
Add Resistance: Resistance, whether it is a parachute, bands or a sled is a great way to mix strength training with cardio. Some of these devices can add 15-30bs of resistance. A weighted vest and deep water running are also safe ways to work your muscles and save your joints as opposed to wearing wrist or ankle weights.
Babes Can Help: For all you new parents out there, if you can afford to, there are various types of strollers out there made for you to push on a run Now, hills and various terrain might be a little ambitious, but being a parent should be no excuse for slowing down with your fitness.Â
Nike - I would run to you.
I just saw this commercial on TV
THAT MAN. Â SUCH A GPOY. Â NOT EVEN FUNNY.
THAT IS ME WHEN I RUN.
Weight training day 1
Game plan: 2 sets 12 reps each Pushups - 1 set full pushups, 1 set on knees Standing lunge - 2 @ 12 ea, ea side Bridge with ball 2 sets @ 12 ea Modified leg raise 2 sets @ 12 ea Plank (2 x 1min) - done.
Bonus: Fire hydrants Bird dogs, 2 @ 12 ea.
BAM! That just happened (big deal for me anyway.)
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