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RESOURCES

​SEASONAL CHALLENGES

FALL 2021

THANKSGIVING / TURKEY TROT 2021 TRAINING
Canadian Thanksgiving Abbreviated Plan
August 30- October 11

Runner Beginner 5K Plan (PDF)
Walker Beginner 5K Plan (PDF)

United States Thanksgiving 10 Week Plan
September 13 - November 25

Earned Runs Blog post:  coming soon in SEPTEMBER 

Runner Beginner 5K Plan (PDF)
Walker Beginner 5K-10k Plan (PDF)

     Optional Track Day schedule
    Minutes to miles calculations
 'ON TO THE NEW YEAR 2021-2022 Training Plans Update Soon
Runners who completed Turkey Trot training 5K plan 
- check 2020 plan for preview 
Walkers who completed Turkey Trot training 5K plan
- check 2020 plan for preview 
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Autumn morning late sunrise. Taken by PKSenagore. All rights reserved.

WINTER 2021 [cloSed]

HALF MARATHON WITH 'SAINTS DAYS' 5K & 10K RACES
RUN: TRAINING PLAN PART 1, January 10-March 20
RUN: TRAINING PLAN PART 2, March 7 - May 15
WALK: TRAINING PLAN PART 1, January 10-March 20
WALK: TRAINING PLAN PART 2, March 7 - May 15
Earned Runs INTRODUCTION BLOG POST JANUARY 4, 2021

[ALTERNATE WALKER HALF MARATHON TRAINING PLANS]
Verywellfit.com 16 week plan
Hal Higdon Training plan 12 weeks

HEALTHY HABITS CHALLENGE (SOON TO  BE UPDATED)
Earned Runs Introduction BLOG post (coming January 20, 2021)
Transform a 'to-do' list of health behaviors into beneficial habits

WINTER "STREAK" 
Earned Runs Introduction Blog Post (See January 17, 2021 )
"Consider a Winter Streak to Motivate Exercise"
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SUMMER 2020 [CLOSED]

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SPECIAL 2020 SUMMER CHALLENGE:
TAKE 9; PROTECT BLACK LIVES

See the June 8 BLOG post for details


2020 OVERVIEW: Introduction BLOG post
2020 ACTIVITY SUGGESTION FOR PARENTS BLOG post
SUMMER CHALLENGE I: STREAKING
Introduction BLOG post​​
SUMMER CHALLENGE II:
​RUN-WALK-BIKE ACROSS AMERICA 'TRADITIONAL'
PORTLAND OREGON TO PORTLAND MAINE 3730 miles

Introduction BLOG post (2019)
2020 Itinerary with scaled segments 
​2020 Calendar
Segment maps; WEEKS 1-3​
Segment maps: WEEKS 4-6weeks

Segment maps: WEEKS 7-8 weeks
Segment maps: WEEKS 9-10

Segment maps: WEEKS 11-12
Segment maps: WEEKS 13-15

2019 BLOG POSTS:
Week 1; Week 2; Week 3; Week 4; Week 5; Week 6; Week 7
Week 8; Week 9; Week 10; Week 11; Week 12; Week 13; Week 14; Week 15

​RUN-WALK-BIKE ACROSS AMERICA 'SOUTH' (Trial)
Based on TravelTrek™ bike route  3429 miles
SANTA BARBARA, CA TO MYRTLE BEACH, SC
2020 Draft Itinerary with scaled segments
2020 Draft Calendar
SUMMER CHALLENGE III:
​FASTEST 5K or SUMMER OF FUN 5K's

Introduction BLOG post (2019)
SUMMER CHALLENGE IV: 
​SUMMER 'SERIES SWEEP'

Introduction BLOG post (2019)
CALENDAR with protocol 
SUMMER CHALLENGE V:
​BUDDY-UP

Introduction BLOG post (2019)
SUMMER CHALLENGE IV:
​OBSTACLE COURSE TRAINING

Introduction BLOG post (2019)
Earned Runs Adapted Plan Calendar draft (2019)

SHP Ultimate Strength Training Plan (2019)


​SPRING 2020 [CLOSED]

​RUNNERS, WALKERS, EXERCISE BUFFS CHALLENGE:
- CANCELLED RACES, CLOSED FITNESS CENTERS!!!

SUGGESTIONS:
To maintain fitness, investigate body weight resistance exercises and other training that require small spaces and no equipment as substitutes for disrupted regular routines.
 
Run, walker bike a personal competition on your home turf, within the boundaries set by local public health restrictions.

Spend time outdoors to meditate and get fresh air if feasible.

Use time indoors, to connect with family/roommates, organize, clean, read, etc., in ways that the constraints imposed by work or school may have prevented.  
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WINTER 2020 [CLOSED]

WINTER "STREAK"
Earned Runs Introduction Blog Post (Coming January 17, 2020)
2019 BLOG post:Consider a Winter Streak to Motivate Exercise

SEASONAL BIB USE SUGGESTIONS

EARNED RUNS SPRING 2020 LIST February to May
(BLOG post January 15, 2020)

 Download PDF

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RUNNINGUSA.ORG LIST OF EVENT CHANGES RELATED TO COVID 19

https://runningusa.org/RUSA/News/2020/Running-USA-Member-Events-Impacted-by-COVID-19.aspx

​

HELP FINDING RACES: PRE-COVID

"EARNED RUNS  Blog Post " Help Finding a Turkey Trot or Other Run-Walk Event nearby

GENERAL TRAINING

PODIUM RUNNER
Specific information applies to runners but much of the "Training" section advice can be of value for other sports

https://www.podiumrunner.com/welcome-to-podiumrunner_177006

RUNNING FORM

ARM SWING IMPORTANCE & HOW TO IMPROVE IT
Jonathon Beverly, “Why Your Arm Swing Is So Important to Running and How to Improve it”. 
https://www.runnersworld.com/uk/training/motivation/a775897/why-your-arm-swing-is-so-important-to-running-and-how-to-improve-it/
​

Jon-Erik-Kawamoto, “6 Exercises to Improve Your Upper Body Running Posture.”
https://www.podiumrunner.com/training/6-exercises-to-improve-your-upper-body-running-posture/

STRENGTH

UPPER & LOWER BODY AND CORE WORKOUT
(some exercise without weights and some with weights)
The Ultimate Strength Training Guide


UPPER BODY STRENGTH WORKOUT
Earned Runs Blog Post:
Upper Body Strength Moves
(especially for those with wrist issues)


PUSH-UPS
HOW TO PERFORM

Earned Runs Blog Post:
Upper Body Strength Basics: PUSH-UP

Earned Runs Blog Post:
Focused Strength Workout: Pushups

Earned Runs Blog Post:
SCIENCE FRIDAY: Push-ups For Longevity

TRICEPS
Earned Runs Blog Post:
Focused Strength Workout: Triceps

PULL-UPS
HOW TO PERFORM

https://greatist.com/move/how-to-do-the-perfect-pullup

Earned Runs Post:
Hanging Onto Shoulder Health

Matt Shu from UpRightHealth
“Passive hang for shoulder pain: How to do it safely”
https://www.youtube.com/watch?v=rUzNdTmRDx8
 
Bob Schrupp and Brad Heineck
“Shoulder Pain: Fix by Hanging From a Bar-Impingement, Cuff Tear, Etc.”
https://www.youtube.com/watch?v=pmt7uSU3mmU

OVERHEAD PRESS
Earned Runs Blog Post:
Focused Workout: The Dumbbell Overhead Press

LOWER BODY STRENGTH

SQUATS & VARIATIONS ADVICE AND DEMONSTRATIONS
https://www.shape.com/fitness/workouts/how-maximize-those-butt-toning-squats
 
https://www.womenshealthmag.com/fitness/a19904135/types-of-squats/

GLUTEAL EXERCISES THAT DON'T STRESS KNEES
Mike Donavanik
“Best Glute Exercises for People with Bad Knees”
https://www.shape.com/fitness/videos/best-glute-exercises-if-you-have-bad-knees

REVERSE LUNGES
HOW TO PERFORM
Earned Runs Blog Post:
Reverse Lunges: Work Legs Not Knees

​HIP STRENGTH WORKOUT WITH RESISTANCE BAND
by Renee Cherry for SHAPE.com
https://www.shape.com/fitness/workouts/mini-resistance-band-exercises-hip-strength
Earned Runs blog post December 10, 2018

INNER THIGH ADDUCTOR & HIP ABDUCTOR MUSCLES
Earned Runs Blog Post
  Focused Strength Workout: Sumo (Plie) Squat
Lauren Mazzo Shape.com (adductors)
Natasha Freutel Healthline.com (abductors)
​
POSTURE

Earned Runs Blog Post
https://www.shape.com/fitness/workouts/strength/strength-training-workout-perfect-posture

WORKOUTS WITH WEIGHTS
SINGLE HEAVY DUMBBELL WEIGHT FULL-BODY WORKOUT
Emily Abate for Shape.com
Earned Runs blog post June 26, 2019

"INTENSE TOTAL BODY WORKOUT WITH WEIGHTS EMPLOYING COMPOUND MOVEMENT EXERCISES"
By Lauren Mazzo for SHAPE.com featuring Rebecca Kennedy
https://www.shape.com/fitness/videos/intense-total-body-workout-will-burn-ton-calories
​
Earned Runs Blog post December 26 2018


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BOSU BALL ROUTINES

By Trainer Hannah Davis C.S.C.S. in an article posted on SHAPE.com by Emily Abbate https://www.shape.com/fitness/videos/beginner-bosu-ball-exercises

By Charushila Biswas “15 Best BOSU Ball Exercises to Improve Balance and Core Strength” in article on STYLECRAZE.com.
https://www.prevention.com/fitness/workouts/g28252198/bosu-ball-exercises/

34+ minute BOSU workout on YouTube, posted by Bunny Love.
https://www.youtube.com/watch?v=75cxJvLLUik

Earned Runs Blog Post

“40 Bosu Ball Circuit Training Exercises” by jenreviews.com
https://www.jenreviews.com/bosu-ball/

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CORE STRENGTH BUILDING
Jason Fitzgerald: How to Use Progression in Your Strength Workouts http://running.competitor.com/2018/06/training/use-progression-strength-workouts_123159

Jason Fitzgerald: The Standard Core Routine
http://strengthrunning.com/2012/01/the-standard-core-routine-video-demonstration/
 
Dead Bug Exercise
(coming soon) https://journals.lww.com/nsca-scj/Abstract/publishahead/Exercise_Technique__The_Dead_Bug.99361.aspx

Monica Ksel: Dead Bug with Stability ball
https://www.youtube.com/watch?v=bUfeEgFly8w
 
CrossFit Lakeland Dead Bug Progression
(easy - difficult) no ball
https://www.youtube.com/watch?v=UR_lWjVpfAM
 
NeckandBack.ca Beginner Dead Bug without ball
https://www.youtube.com/watch?v=LrvQ5deTBMY
 
Robert Gillanders Dead Bug Progression; legs only to legs plus arms
https://www.youtube.com/watch?v=8NBNM8haZx0
 
Earned Runs Core strength BLOG post


KETTLEBELL TRAINING GUIDE
https://www.gbpersonaltraining.com/guide-kettlebell-training-workouts/
Earned Runs Kettlebell training BLOG post 

​
AMERICAN ACADEMY OF ORTHOPEDIC SURGEONS
CONDITIONING PROGRAMS

Knee
Hip
Earned Runs Knee Conditioning BLOG post

KAISER PERMANENTE STABILITY AND STRENGTH EXERCISES FOR HIPS, KNEES AND ANKLES
If getting down on hands and knees or the floor is difficult these stability and strength exercises for hips, knees, and ankles are performed while standing.

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TRUNK WORK

WITH SLING (TRX) TRAINING
EARNED RUNS Blog post January 29, 2020

High Intensity Interval Training (HIIT) workout developed by Trainer Jason Tran, in article on SHAPE.com by Emily Abbate
https://www.shape.com/fitness/workouts/trx-hiit-workout-arms-abs


“16 TRX Exercise for a Full Body Workout” BY Diana Charkalis on livestrong.com; incorporates lower & upper body moves.https://www.livestrong.com/slideshow/1008001-16-trx-moves-30minute-fullbody-workout/

WITH A SWISS BALL

EARNED RUNS Blog post January 24, 2020


Video demonstration of 15 exercises, from the team of “most famous” Physical Therapists, Bob Schrupp and Brad Heineck, plus lots of added commentary.
https://www.youtube.com/watch?v=IHoUQJA5ogM
 
Journal of Strength and Conditioning Research, 2010 article,
"Effects of Swiss Ball Core Strength, Flexibility, Endurance and Balance..."

https://journals.lww.com/nsca-jscr/Fulltext/2010/11000/Effects_of_Swiss_Ball_Core_Strength_Training_on.19.aspx?WT.mc_id=HPxADx20100319xMP

Stretches

UPDATED STRETCHING ADVICE
Earned Runs Blog post July 24, 2019
Robert Roy Britt, Elemental article
Matt Fitzgerald, PodiumRunner.com article

"The Effectiveness of PNF versus Static Stretching on Increasing Hip-Flexion Range of Motion". Article by L. Lempke and colleagues

DYNAMIC WARM-UP STRETCHES:
Cleveland Clinic Physical Therapy
(routine with 4 quick moves)
https://www.youtube.com/watch?v=O_xuezsa1_I
 
Chris Bailey of Twin Cities Orthopedics- video
(longer complicated routine for athletes)
https://www.youtube.com/watch?v=pZolGpjfjIc
 
DYNAMIC AND STATIC STRETCHES
Seine Freeman of Tri-Cities Wellness Center
(lengthy tutorial demonstrated with pictures; for in-depth understanding)
https://www.earned-runs.com/uploads/6/0/0/9/60097527/stretching_explained_dynamic_v_static_and_demos_.pdf

Earned Runs SCIENCE FRIDAY Blog post
https://www.earned-runs.com/blog/science-friday-static-stretching.pdf

"4Simple Stretches You Should do After Every Run" by Lindsay Kunzel

https://running.competitor.com/simple-stretches-every-run_161595

ANKLES AND FEET

ACTIVE.COM from Prevention
3 Stretches:  peroneal, dorsiflexion, and Achilles +  2 Mobility routines: ankle circles and alphabet writing
https://www.active.com/fitness/articles/5-ways-to-strengthen-weak-ankles

​Mobility

STRENGTH AND MOBILITY DRILLS
"Building a Better Myrtl"
Coach Jay Johnson and Dr. Richard Hansen

https://coachjayjohnson.com/building-a-better-myrtl/
Earned Runs Post July 17, 2019 and PDF of drill list

MYRTLs

Inside Nike Running™ Coach Jay Johnson Flexibility

http://www.njsportsmed.com/files/myrtl_routine.pdf

Video demonstration Myrtl's by Wolf Creek Track Club USATF Registered Coach Brandon Wise
https://www.youtube.com/watch?v=nmHjMCN0nx0

Earned Runs MYRTLs BLOG post

UPPER BODY AND MORE
Earned Runs MOBILITY BEYOND MYRTLs BLOG post
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2018 Bibs #1-4 full of accomplished goals + bibs from Turkey Trot and B1G 10 10k

​Foam Rolling

WARM-UP PRE- OR POST-EXERCISE
Encouragement to Foam Roll for recovery 
article by Macaela Mackenzie
https://www.shape.com/fitness/tips/spending-entire-weekend-prioritizing-workout-recovery-how-much-need-it?

VeryWelllFit.com
"How to Use a Foam Roller" by Elizabeth Quinn
https://www.verywellfit.com/how-to-use-a-foam-roller-3120309

Men’s Health Magazine 
Embedded Video :360 ABS Foam Roller Warm-up (brief ad precedes the video)
https://www.menshealth.com/fitness/a19515618/truth-about-foam-roelling/

MyFitnessPal.com Blog
"5 Minute Warm-up with A Foam Roller "
http://blog.myfitnesspal.com/5-minute-warmup-foam-roller/
embedded YouTube video https://www.youtube.com/watch?v=WCj1dvTwOF0

​Earned Runs Foam Rolling BLOG post
​Earned Runs BLOG post update scheduled September 24, 2018

SHOES

SHOE WEAR PATTERN
https://wexnermedical.osu.edu/blog/what-are-the-bottom-of-your-shoes-telling-you
 
https://www.innovateistore.com/store/blog/2-Innovate-Blogs/Wear-Tear-How-to-Read-the-Soles-of-Your-Shoes

EARNED RUNS BLOG POSTS
 2019 Shoe Shopping Season

 
2016 Shoe Shopping Aid

 
2018 Spring Shoes, Flowers


 2017 Shoes and Surfaces

 
FALL 2019 SHOE GUIDES & ADVICE
https://www.runnersworld.com/gear/a19663621/best-running-shoes/

https://www.shape.com/fitness/gear/what-are-zero-drop-shoes
 
https://www.shape.com/fitness/workouts/best-womens-running-and-athletic-shoes
 
https://runrepeat.com/ranking/rankings-of-road-running-shoes

Many articles:
https://www.podiumrunner.com/category/gear

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  • Home
  • Blog
  • Request Bibs/Contact
  • GEAR LOVE
  • FAQ
  • Starter Checklist
  • RESOURCES*
  • Oh the Places You'll Go!
  • Generosity
  • THE HONOR SERIES
  • BONE STRENGTH FOR ATHLETES
  • About