Do you remember your mother telling you to stand up straight? Bless her heart, she was just trying to help you.

Posture….the intricacies, importance, and benefits of good posture is where we’re going this month. The truth about good posture is that it involves a lot more than just standing up straighter, pulling those shoulders back, and tilting up your chin. The muscles engaged in finding and maintaining good posture involve muscles throughout the entire body: strong flexible abdominals, back, glutes, pelvis, legs, hips, shoulders and neck. The need for a powerful core, and a lengthened and strengthened back from neck down to the butt is necessary for the body’s natural positioning to all fall into perfect place.

The importance of good posture is evident when you consider the plentiful benefits:

1) The most obvious benefit involves avoiding overall health complications! Many painful difficulties with back aches, slipped discs, back pain, sciatica, shoulder pains, pelvis and hip misalignment, pressure inside our chest, poor blood circulation, compromised digestion issues and neck pain and headache are caused by poor posture.

2) Good posture facilitates breathing; enables us to breathe properly by opening up our ribs and lungs. Healthy lungs equal a healthy body.

3) This increases our ability to concentrate and think. The more air we provide our brain, the more oxygen it gets, and the more brain food it receives.

4) Good posture improves our image. It helps us to look thinner and taller. Research has stated that people with good posture appear smarter and are more attractive than those who don’t.

5) Having good posture makes us feel better about how we look. We know that good posture increases our self-confidence.

So let’s get started!

Click here for the workout calendar!

What: 2016 Columbus Roadrunners Distance Series

Races include:
Sat, Aug 20: Lakebottom 5K
Mon, Sept 5: Big Dog Classic 10K
Sat, Oct 15: Suck It Up Buttercup 15K
Sat, Nov 12: Soldier Half Marathon Or Soldier Full Marathon

Registration Fee
CRR Member
3 races + Soldier Half = $150
3 races + Soldier Full = $175
Nonmember
3 races + Soldier Half = $175
3 races + Soldier Full = $200

Price includes
Registration fee, Swag from each race, and post-race food/drinks

Awards   
Each individual race will have its own awards + a medal given for completing the Distance Series.

More info Contact: Carolee Luther at caroleeluther@gmail.com

Register online: runsignup.com

Register by mail: 2016 Distance Series Registration Form

Time for a new fitness challenge!

The 31 day arm challenge has 3 different exercises which you have to do each day, and the time spent doing the exercise slowly increases day by day to help you build up your core body muscle strength gradually, ensuring you are able to complete the final day of the challenge easily.

The 31 day arm challenge will also help work your upper body and improve your strength. By completing this arm challenge you will notice a significant difference!

This challenge ends on August 31st!

Ready, set, GO!

Click here for the workout calendar.

It’s time to get your squat on! This month we are thrilled to present youwith a 31Day Squat Challenge! Oh, stop your groaning! Your swimsuit and blue jeans will thank you!

Rest days are provided every five days to give you a chance to let your muscles recoup. As with all of our monthly workout calendars, these daily exercises are intended to supplement your current fitness routine.

Stay aware of your form at all times! It’s quality, not quantity that counts. If you find the daily total too difficult to achieve, just do as many as you can, or break it up into smaller sets.

This workout is for YOU! Challenge yourself, but not to the point of injury.

Challenge ends July 31st.

Aaaaaaaaaaaaaand, GO!

Click here for workout calendar.

May is upon us!
Are you ready for MAD MUSCLE MAY?

We have three exercises for you.

The goal of these monthly mini-workouts is to fit in quick, repetitive exercises that will leave you feeling confident and strong by the end of the month. These daily workouts can be tailored to your individual needs, as well as modified to your personal level of fitness. We encourage you to focus on your form with each and every rep.

Get to know these exercises, because for the next 31 days you will be eating, sleeping, and breathing them. Cue dramatic music.

We now present to you…

PUSH-UPS! Everyone’s favorite right? Focus on doing each push-up with proper form and control. If you have trouble doing these on your toes, that’s alright. Try a few, then if needed, drop your knees down to the floor for the rest. Throughout the month, try and increase the reps you perform on your toes.

TRICEPS DIPS! If you have sensitive wrists, try gripping dumbbells as you are doing the dip -this will take the pressure off your wrists. If you still have issues, think about doing triceps kickbacks or seated triceps extensions.

MOUNTAIN CLIMBERS! It’s time to make friends with them since we will be getting up close and personal all month. We will post proper form.

Weeks 1 & 2, perform two sets of each trio, and on Weeks 3, 4, & 5, kick it up to three sets!

Ready, set, GO!

Event runs from May 1st thru 31st.

Click here to view the workout calendar.

 

It’s June and you know what that means. A new challenge!

This month we’ve decided to focus on ALL OF YOU – YOUR WHOLE BODY! That’s right, it’s going to be a little more in depth than our usual one-body-part-targeting calendars, but that’s good for you, because at the end of this month, when you’re 30 days closer to swimsuit season, you’ll definitely be thanking us for toning up every square inch of your body in only 10 minutes a day! Trust us!

This workout calendar is meant to be done 5 days out of the 7-day week. It’s up to you if you want to do M-F and take the weekend off, or spread your off days out differently.

Stay aware of your form at all times! It’s quality, not quantity that counts. Don’t rush through the moves to stay on the 10-minute timer track. Slow it down if needed, to keep good form. Challenge yourself, but not to the point of injury.

Ready, set, GO!

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Strong legs, strong runner!

The lunge is an easy-to-learn, safe, and incredibly effective exercise.

According to the American Council on Exercise, lunges are one of the most effective lower-body exercises and are right up there with squats, step-ups and quadruped and four-way hip extensions. They effectively work your glutes and quadriceps and also engage your hamstrings. Strengthening these large muscle groups can speed up your metabolism, which is beneficial if you’re trying to lose weight. When excess fat is reduced from your lower body, lunges can help you shape, tone and firm up your tush and legs.

A lunge can be performed using bodyweight alone.

Be sure to RSVP to this event on our Facebook page for daily updates and motivation!

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Monday, March 21st at 6pm
Big Dog Running Co, 1200 Broadway

Sponsored by Ragan Insurance and Columbus Roadrunners

Instructor: Billy Mixon

This class is designed to make you more aware, prepared, and ready for situations that may occur in your everyday life on any given day.

You can visit the event on Facebook to RSVP!

Please join us!

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Get ready to strengthen those quads!

Place your back back against a wall with your feet shoulder width apart and a little ways out from the wall. Then, keeping your back against the wall, lower your hips until your knees form right angles.

Primarily, wall sitting builds your isometric strength and endurance in glutes, calves and quadriceps. The muscles present at the front of your thighs are the quadriceps. One of these four quadricep muscles is the rectus femoris, which helps to move your thigh and torso closer. Doing wall sits increases the strength and endurance of this muscle. The hamstring muscle present at the back of the knee work in rhythm with the quadriceps. Wall sits also strengthen the hamstring muscle. The adductor muscles present in the inner thigh can also be strengthened with wall sits.

These can easily be done during the commercial break of your favorite TV show!

You may also RSVP for this event on our Facebook page for daily updates and motivation!

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