Small Changes Can Prevent Leg Cramps During Strength Training

So, I'm playing a bit of catch-up in documenting my workouts over the past few days.  To be honest, when I started this blog I didn't intend on using it as a workout log at all and instead just using it to track my running training to see what works and what doesn't and maybe help others that were interesting in running as well.  So, I might not always list my workouts here unless I feel they hold some particular significance to the point I'm trying to make (if there even is a point).

On Saturday I decided to change up the order of my workout.  I planned to do lower body strength training and a 3 mile run on the treadmill.  From previous experience I found that doing the strength training first usually led to my muscles being tight and so I would end up changing my form during the run.  That's not a good thing.  That's how you end up getting injured by twisting your knee or something as a result of unnatural movement.  I also have had the problem of my legs cramping during strength training even if I did some dynamic stretches first.  I figured that my legs just weren't getting loosened up enough beforehand.  On Saturday I did the run first and then did the lower body strength training.  What a difference! I had no problems with leg cramps and I felt the workout was a little easier than it would normally be.  

I also changed up my exercises a little on Saturday.  I tried using the Bosu ball to do body weight squats.  I'm uncoordinated so I figured it'd help with stabilization muscles as well as overall leg strength. I had a few problems keeping my balance but it's the first time I've done that particular exercise so I know I'll improve over time. I also think using the Bosu for squats (without weights) helped to prevent the leg cramps as well.

Saturday December 17 Workout
Treadmill Run - 3 miles in 28:15

Dumbbell Lunges - 3 sets w/ 10 lbs x 10 each side
Bosu Squats - 3 sets x 12
Dumbbell Calf Raises - 3 sets x/ 15 lbs x 10
Step-ups - 3 sets w/ 15 lbs x 10 each side

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Today, Monday, I focused on upper body strength training and did that first before going on my run. I tried to cover all the major muscle groups which took me about 30 minutes to do.  I didn't do any different exercises or increase the weight really but I felt much stronger this time around than I did last Monday.

Monday December 19 Workout

Dumbbell Shrugs - 3 sets w/ 20 lbs x 12
Dumbbell Bicep Hammer Curls - 3 sets w/ 15 lbs x 10
Dumbbell Tricep Kick-backs - 3 sets w/ 10 lbs x 8
Dumbbell Chest Press - 3 sets w/ 10 lbs x 10
                                     1 set w/ 15 lbs x 10 (because 10 lbs is really too light but 15 is a little too heavy)
Lat Pull-down - 3 sets w/ 50 lbs x 10

Treadmill Run - 3 miles in 26:45

These past few weeks have been very laid back in terms of workout frequency and length.  I plan on keeping it this way until after the holidays.  I figure I have to be realistic and it wouldn't hurt to have a little extra time for my knees to heal.  Once the New Year rolls around I will definitely have to increase the workouts to at least five per week and increase the run mileage a bit as well.  The large running mileage increase won't happen until Spring though.  By then I should be completely recovered and more than ready to run, run, run!

Strength Training For A Weak Woman

Strength training workouts are proceeding as planned!  Last week, as part of my off-season training, I made sure to concentrate more on strength training.  I did three strength training sessions throughout the week (one upper body, one core, and one lower body focus).  I ran three times during the week for a total of 13 miles and did another cardio session on the elliptical.  I've realized one important thing - I'm weak!  I really need to make sure I get these muscles working this winter.

One thing I find it hard to get away from is the mileage mindset.  I had gotten used to running 30 or 40 miles a week or more while training for the marathon and it feels like I'm hardly running at all when I put in a 13 mile week.  I realize that logically, as long as I'm focusing on cross training and maintaining some running that I'm still going to stay in shape.  I just have this fear that once spring rolls around and I increase my mileage that I will all of the sudden be unable to run.  But, to run 30 miles a week now would sort of be counter-productive to my goals.  I still have a few problem areas that need to fully recover following my first year of running races and I have the aforementioned strength deficit that I need to work on.  But I miss the feeling of accomplishment from those long runs!

I look forward to the day that I can feel as comfortable lifting weights as I do running (to the point where I can give advice to beginning runners).  When I'm on the treadmill or running outside I feel a sense of comfort that comes with doing something familiar.  I may not be particularly fast nor an expert in the field but at least I feel I know a thing or two about running.  When it comes to strength training however, I still feel like a newbie.  I've been doing strength training (to varying degrees) for years now but as I'm weak I usually stick to lighter weights and work on toning.  Now that I'm trying to push myself and deal with weights that are heavy for me, I feel like a wimp.  It doesn't help that I'm struggling to do bicep curls with a 40 pound curl bar while the guy next to me is throwing up an ungodly amount of weight.  Sort of makes my efforts feel insignificant.  I'm glad my gym has a women's only section for just that reason even if I don't always use it (why should I be embarrassed?).  Luckily, I have yet to see a woman of my size throwing up lots of weight.  When I do, I'll have to ask her what her secret is.  

Today's Workout Schedule
 I start all workouts with dynamic stretches before moving into a brief warm-up


Warm-up:  Push-ups (from knees) x 10

3 sets of Dumbbell bench press - 16.5 lbs x 10
3 sets of tricep cable push-down - 50 lbs x 10
3 sets of curl-bar bicep curls - 30 lbs x 10
Should have thrown in some shrugs and/or lat pull-downs as well but was feeling weak. I'll throw that in later in the week when I workout the core.

Ran on the treadmill for 4 miles, varying my pace between 11 min/mile and 8 min/mile with the majority of the run being at a 10 min/mile, and finished in 39 mins.