SPRING 2018 CHALLENGES (Closed)HALF MARATHON WITH 'SAINTS DAYS' 5K & 10K
TRAINING PLAN FOR BEGINNERS PART 1: Weeks 1-10 January 14 - March 24; FREE DOWNLOAD PART 2: Weeks 9-18 March 11-May 20, 2018; FREE DOWNLOAD WALKER 'SAINTS DAYS' 5K & 10K January 14- March 24; FREE DOWNLOAD WALKER HALF MARATHON TRAINING PLANS Verywellfit.com 16 week plan Hal Higdon Training plan 12 weeks EVERWALK TRAINING RESOURCES3TH EPIC PACIFIC NORTHWEST EVERWALK (completed)
August 5-11, 2018 Training Plans 4th EPIC LIBERTY EVERWALK August 26- September 1, 2019 Earned Runs post with link 
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CORE STRENGTH BUILDING NEW! 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. |
BIB USE SUGGESTIONSEARNED RUNS SPRING 2018 LIST February to May (closed)
Download PDF EARNED RUNS SPRING 2019 LIST February to May (coming)
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2018 Bibs #1-4 full of accomplished goals + bibs from Turkey Trot and B1G 10 10k
Foam Rolling
aWARM-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? |
StretchesUPDATED 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 Earned Runs MOBILITY BEYOND MYRTLs BLOG post 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 |
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 |
*NOTICE!
THIS PAGE IS IN THE PROCESS OF BEING RESTORED. Check back for new additions!
If you are looking for specific materials please contact Earned Runs. We'll try to locate them and email a link.
"RESTORATION SITEWARE: RESOURCES PAGE"
Blog post April 19, 2018
If you are looking for specific materials please contact Earned Runs. We'll try to locate them and email a link.
"RESTORATION SITEWARE: RESOURCES PAGE"
Blog post April 19, 2018