SUMMER 2020
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 IV:
OBSTACLE COURSE TRAINING Introduction BLOG post (2019) Earned Runs Adapted Plan Calendar draft (2019) SHP Ultimate Strength Training Plan (2019) 
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RUNNINGUSA.ORG LIST OF EVENT CHANGES RELATED TO COVID 19HELP FINDING RACES: PRE-COVIDGENERAL TRAINING
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 
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/ |
EVERWALK TRAINING RESOURCESTraining Manual for the Epic Walk : Pacific Northwest
Even though this 2018 event was completed the training plans and advice are amazing for endurance walkers! Download it and save it for future use: https://everwalk.com/wp-content/uploads/2018/05/EverWalk-Training-Guide-Seattle.pdf 
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 |
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. |
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 |
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
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