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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Sunday, March 6 at Big Dog Running 1200 Broadway from 4-6pm

Pizza, Drinks & Awards!

1200 Mile Club for 2015 will be announced along with the CRR Board for 2016

Summer Series along with a BRAND NEW Series will be announced & you will be able to sign up!

Mark your calendars & come enjoy the party!

You can also RSVP on our Facebook page!

Click here to join in on the fun!

SuperBowl Packet pickup Friday, Feb 5, 2016 at Big Dog Running Co uptown, 1200 Broadway (new location) from 12 noon til 6pm.

Saturday pickup is at Country’s on Broad, 1329 Broadway, from 8:30 am til 9:55 am.

1 mile race starts at 930 am, 5 & 10K start at 10 am. Start & Finish will be on 14th St.

Parking is in the outside parking at TSYS not in covered garage.

Your bib will have a ticket attached – it is for your sandwich at Country’s after the race. You will need to have your bib number & ticket.

Bathrooms are at Country’s.

If you are a member of the Columbus Roadrunners the ballot will be available to vote for the 2016 Board. If you are not a member you are welcome to join!

Awards will be at approximately 11am for 5K & 10K will follow.

See a volunteer say Thanks!

Happy Running!

February is all about LOVE. The only love we don’t want are LOVE Handles! This month we focus on an AB challenge.

Beginners: Days 1-19 One set, Days 20-29 Two sets. Think the challenge is too easy? Do the challenges morning and night, or add a set of push-ups equal to the planks.

Good Form Plank: Spine straight, taple top like, no arch in your back, keep shoulders down, elbows directly under shoulders, engage your core, activate your glutes, legs and feet hip-width apart.

How Long Should I Hold A Plank? Beginners 15-30 seconds, Advanced 1 minute.

Day 1: 5 Planks 5 Russian Twists 8 Bicycle Crunches	Day 2: 5 Planks 5 Russian Twists 10 Bicycle Crunches	Day 3: 7 Planks 7 Russian Twists 10 Bicycle Crunches	Day 4: 7 Planks 7 Russian Twists 12 Bicycle Crunches	Day 5: rest
Day 6: 8 Planks 8 Russian Twists 12 Bicycle Crunches	Day 7: 10 Planks 10 Russian Twists 15 Bicycle Crunches	Day 8: 10 Planks 10 Russian Twists 15 Bicycle Crunches	Day 9: 12 Planks 12 Russian Twists 15 Bicycle Crunches	Day 10: rest
Day 11: 12 Planks 12 Russian Twists 17 Bicycle Crunches	Day 12: 14 Planks 14 Russian Twists 18 Bicycle Crunches	Day 13: 14 Planks 14 Russian Twists 20 Bicycle Crunches	Day 14: 15 Planks 15 Russian Twists 20 Bicycle Crunches	Day 15: rest
Day 16: 15 Planks 15 Russian Twists 22 Bicycle Crunches	Day 17: 16 Planks 16 Russian Twists 22 Bicycle Crunches	Day 18: 18 Planks 18 Russian Twists 22 Bicycle Crunches	Day 19: 20 Planks 20 Russian Twists 25 Bicycle Crunches	Day 20: rest
Day 21: 14 Planks 14 Russian Twists 18 Bicycle Crunches	Day 22: 14 Planks 14 Russian Twists 18 Bicycle Crunches	Day 23: 14 Planks 14 Russian Twists 18 Bicycle Crunches	Day 24: 18 Planks 18 Russian Twists 20 Bicycle Crunches	Day 25: rest
Day 26: 20 Planks 20 Russian Twists 22 Bicycle Crunches	Day 27: 20 Planks 20 Russian Twists 24 Bicycle Crunches	Day 28: 22 Planks 22 Russian Twists 26 Bicycle Crunches	Day 29: 24 Planks 24 Russian Twists 26 Bicycle Crunches

If you did not receive a medal at the race, you can order one! Cost is $10 and there is NO processing fee! You may order thru January 27th and they should arrive on February 8th. Please contact caroleeluther@gmail.com should if you have any questions.

https://runsignup.com/Race/GA/Columbus/RedNoseMedal

The 2016 Couch to 5K schedule will be posted soon. Check back for another year of training schedules. This is a great program for first timers, or seasoned runners who are looking to improve their progress.