Running Archives | Page 8 of 21

The Weird Way I Use Music to Get through Difficult Runs

September 3, 2015 by Nicole 10 Comments

You know those runs. Four steps into it and you know it’s going to be brutal. In the past year, I haven’t done any races, so I honestly haven’t had much reason to push through these “off” runs. If it feels like torture and my legs are like lead, I’ll just do a different workout instead. I don’t think there’s necessarily anything wrong with that—I mean with so many ways to exercise and countless fitness class options in Boston, why not just do something I’m actually in the mood for? But that being said, there really is nothing like that feeling of accomplishment when you push yourself through something tough. It makes you stronger physically, but more noticeably, mentally.

In October, I’m running the Tufts Health Plan 10K for Women, and am excited to have a goal to work towards again with running. I know that without additional training, I can finish a 10K distance without much trouble right now, but I don’t just want to finish it, I want to be fast. And that means running regularly, challenging myself with speed, and increasing my distances.

I can’t run without music period, but on those “off” days, I’ll go a step further and turn my playlist into somewhat of a game in order to get me through it. I’ve used this method all my life when I don’t want to do something. Mountain of homework? Turn it into a game of steps and rewards. Works for running, too! You might think I’m a total weirdo (I am, so … you’re right), but I wanted to share my little playlist game. The Kohl’s #MakeYourMove campaign is all about enjoying activities, and this is how I make even the most brutal of runs a bit more fun. J

How I Use Music to Get through “Off” Running Days

I start by putting together a playlist that’s roughly as long as I need my run to be. If the goal is to run for a set amount of time, it’s easy. If the goal is to run a certain distance, I just make the playlist within a few minutes of what I’d like to run that distance in or typically do. Then I make up the rules for my playlist “game.” Here are some examples:

Pick certain songs that are “fast” songs, and certain songs that are like rewards and allow you to jog. For example: When a Steve Aoki song comes on, increase your speed. When a Kygo song comes on, recover. During everything else, maintain your pace. Hit shuffle and pray you don’t get back-to-back Aoki jams.
(For when I’m really not feeling up for running) Alternate between pushing my pace for the entire duration of a song and then jogging during the next song.
Increase speed every two songs.

Sound silly? It totally is. But I swear it makes the run feel manageable and even kind of fun. Kind of. 😉

WEARING: Nike leggings, Nike muscle tank sold out, but this one is cute!, Nike sports bra & Nike sneakers all c/o Kohl’s

What tricks and mental games do you use to push yourself through “off” running days?

This post is sponsored by FitFluential on behalf of Kohl’s.

Filed Under: Running

5 Accounts to Follow on Spotify for Workout Music

July 7, 2015 by Nicole 12 Comments

I’m sure my fellow group fitness instructors can relate—sometimes I question if I’m a trainer or a DJ. Creating playlists for classes can be extremely time consuming to the point where it takes longer than planning the actual workout. I found this especially true during my brief stint as an indoor cycling instructor, and it’s actually part of the reason why I ultimately don’t do it anymore. I’d get sucked into these SoundCloud/Spotify rabbit holes and next thing you know, I look at the clock and I’ve been searching for new songs for 5 hours. If teaching was my only job, I’d definitely put this kind of time into my playlists, but as the blog grows, I do have to divvy up my time accordingly. It’s kind of a bummer because DJ Pumps has a great ring to it, but that’s life my friends.

I save a ton of time looking for songs by following people on Spotify who regularly update their playlists with new music. Whether you are an instructor or just want to refresh your current workout playlist, I highly suggest searching for your favorite trainers and fitness studios on Spotify. You can follow the account or just the playlists of theirs that you like best.

Here are 5 of my current favorites…

5 Spotify Accounts to Follow for Workout Music

Ministry of Sound

I love this account because they have a handful of running playlists that they’re constantly updating.

Daily Deep

I follow their Daily Deep EDM and Daily Deep House playlists, both of which they frequently add to, for workout music. I love it when people do this, rather than creating multiple shorter playlists, because you can follow the playlist and get updates every time new songs are added.

B/SPOKE Beat Lab

To be a successful cycling studio, music has to just as good as the workout (in my opinion anyway), and B/SPOKE does not disappoint. And I really like the playlist organization of their Spotify—each instructor has a playlist with their favorite music, and B/SPOKE will also share music for outside of class (Memorial Day Weekend playlist, Morning Chillout, etc.). Just phenomenal taste in music all around.

@LAST RECORDS

@LAST has playlists with everything from relaxed tropical house playlists for relaxing by the pool to intense workout playlists. Great account to follow if you like EDM/house music.

SoulCycle

Again, cycling and music go hand-in-hand. I’m sure you’re not surprised to know the country’s titan of stationary bikes has a killer Spotify account.

And of course, you can always follow me on Spotify! 🙂

Ok, your turn: Who are your favorites to follow on Spotify for workout music?

Filed Under: Playlists

Bodyweight Pyramid Workout with Sprints

April 28, 2015 by Nicole 12 Comments

You could do this workout out on a track, in the gym using a treadmill, or anywhere outside. When I want to run a measured distance outside, sometimes I’ll use Google Earth—you should try it! It has a ruler tool that allows you to plot out different distances so that you can easily figure out ok, if I sprint from the end of my driveway to the big rock down the street, that’s 100 meters.

I’m sure there are easier ways to do this with a smartphone app, but Google Earth is just so fun/creepy…

Bodyweight Pyramid Workout with Sprints

There are only three exercises in this workout. The first time you go through them, complete 10 reps of each. Next time you go through them, you’ll only do 9 reps of each. Continue this way, reducing the number of reps until you reach 1 rep of each. In between each completed set, sprint 100m. If you want an added challenge, time your sprints and try to match or beat your time each of the sprints.

For clarification, here’s what the start of the workout looks like:

10 Push Ups with Crossbody Tap
10 Back Lunge to Knee Raise Hop on the right
10 Back Lunge to Knee Raise Hop on the left
10 Side Plank Swimmer Kicks on the right
10 Side Plank Swimmer Kicks on the left
100m sprint
9 Push Ups with Crossbody Tap
9 Back Lunge to Knee Raise Hop on the right …

Push Up to Crossbody Tap | Start in a plank position. Do a push up, keeping your body straight (abs in tight; don’t let your low back sag towards the floor). Press back up, and as you return to the plank position, crunch your left knee in towards your right arm and tap the knee with your right hand. Step back into plank and go into your next push up. At the top, crunch your right knee in to meet your left hand.

Back Lunge to Knee Raise Hop | Start standing with feet hip width apart. Step your left foot back behind you as you bend the right knee, sinking into a lunge. Get as low as you can, trying to bring the right knee to a 90-degree bend. From here, keeping your weight in the right base foot, swing the left knee forward and up, engaging your abs to bring it in towards your chest. As you do, straighten your right leg and push off the foot, hopping straight up. Land softly on your right foot and step the left foot back, sinking right into your next lunge.

Swimming Side Plank Kicks | Think of your kick while swimming the breaststroke. Start in a side plank position with supporting hand stacked underneath your shoulder. Hover your top leg (the goal is to not rest it on the ground the entire duration of the exercise). This is your starting position. Crunch the top knee in towards your chest. Next, kick that top foot straight out in front of you (as if you were trying to kick yourself in the face). From here, sweep the leg straight back into the starting position. That’s one rep: bend, kick, sweep. Try not to let your hips sag while doing these; engage the bottom oblique to keep hips lifted.