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Cardio - Explained! Plus, Ways to Mix Up Your Cardio Routine!

Runners ResourcesWhitney Carlson2 Comments

Cardio - Explained!

Confused by which type of cardio you should be doing? And when? Let us explain!

Low Intensity

Low intensity means just that...low intensity. Examples include walking and swimming. Your heart rate should be 40%-50% of your max. To calculate this subtract your age from 220. Low intensity is usually done for a longer duration.

You are able to fully carry on a conversation while doing low intensity cardio.

Medium Intensity

Medium intensity is keeping your heart rate at 50%-70% of your max. This includes brisk walking or walking at a medium incline.

You are sweating and it is getting difficult to carry on a conversation.

High Intensity

High Intensity is preforming at 70%-85% of your max.

High Intensity Cardio: Consistently maintaining a high intensity for the duration of the workout. Running and hiking are examples of high intensity cardio. 

High Intensity Interval Training (HIIT): HIIT workouts are intended to be short in duration but make a huge impact by way of quick bursts of intense output with adequate rest periods in between. An example includes sprints.

It is very difficult to carry on a conversation while preforming high intensity cardio or intervals.

You can gauge your intensity by the "talk test" as we have mentioned above, taking your pulse, or by using a Heart Rate Monitor.

So, what is the best type of cardio to do? A mixture of all 3! Don't do the same thing at the same intensity each day. Check out our Tips and Workouts Tab for our cardio routines, including home workouts if you are unable to get to the gym.

Ways to Mix Up Your Cardio Routine!

Do you dread cardio? Mix up your cardio routine and try something new. Even if you do love running it's always good to mix it up! Check to see what type of classes your gym offers, take one, and have it count as your cardio. When the weather is nice take advantage of hiking trails near you. Try things that make it fun and that don't make it feel so much like a "workout".

Need a little extra help with incorporating strength training with your runs? Don't want to think about your workouts? Let us be your personal trainers with our She Sweats 12-week Run Builder and increase your mile time. It guides your workout each day and has everything you need! Find out more!

 

What to Eat Before & After Your Run! Plus, is Carb Loading Necessary?

Runners ResourcesWhitney Carlson1 Comment

No one wants to run out of energy on their run which is why it is very important to eat before heading out the door. Eat foods that are easily digestible and make sure you let your food settle at least 30 minutes before hitting the pavement or trail!

What you should eat BEFORE your run:

Shorter Runs (44 min or less): 50-100 calorie source of fast digesting carbohydrates

Options:

  • Rice cake
  • Piece of fruit

Longer Runs (45 min +): 100-150 calories of a fast digesting and a slower digesting carbohydrate source

Options:

  • Rice cake with a tsp of natural peanut butter + fruit
  • Oats with fruit

Is Carb Loading Necessary?

Carb loading...it sounds like fun doesn't it? There are some situations where carb loading is beneficial but if you are just going on a jog around your neighborhood, skip it. Carb loading could be beneficial if you are running a half marathon, marathon, or competing in a triathlon. The best way to ensure your success though is by incorporating strength training (our run builder workout plan is perfect!) and eating a healthy diet leading up to the race.

What about those oh so yummy energy chews and gels? Well, those are oh so yummy because they are basically just sugar! Skip these on your shorter runs and have one of the carbohydrate sources listed above. Save the gummies and gels for your longer runs! Think of it like this, if you burn 250-350 calories running 3 miles (varies based on weight, speed, time spent running, etc) you don't want to take in 150-200 calories of sugar in the form of gummies or gels.

What you should eat AFTER your run:

A 100-200 calorie snack consisting of a lean protein source and a fast digesting carbohydrate source. Try to eat within 30 minutes of finishing your run.

Options:

  • Protein shake with fruit (easy to make and easy to customize to your taste buds!)
  • Eggs with fruit
  • Chicken with rice

As with almost everything in the fitness world, you will have to play around with different foods to find out what works best for you!

Doing more than just cardio? Check out our post on What to Eat Before and After Your Workout!

Strength Training and Running: Why You Absolutely Should Do Them Both!

Runners ResourcesWhitney CarlsonComment

If you are a hardcore runner, you probably don't feel right if you miss your workout. But... you might have complaints about your speed, your endurance and most of all, the way your body looks. You might not have been able to shed those last 10 pounds despite your efforts to step up the mileage and really hit the pavement hard. Guess what?!? Running more isn't the answer! The answer is incorporating strength training into your run training. It's as simple as that!

You don't have to give up your running and/or cardio! We repeat! You don't have to give up your running and/or cardio! It's safe to keep reading...

The definition of insanity is "doing the same thing over and over and expecting different results," right? So why do we think we can do the same exercises day in and day out and expect our bodies to change? We can't! It doesn't work that way. Our bodies become more efficient at the work that it has to do - whether that is running, weight training, dancing etc., and over time, it becomes so efficient that it uses less and less resources (calories, muscle fibers, etc.) to complete a task. You need to change it up and shock it! That's where cross-training - adding strength to your running and cardio comes in!

If you don't believe us, check out one of our She Sweats 12-Week Run Builder Transformation winners who not only lost 16 pounds but drastically decreased her mile time!

4 Tips to Easily Add Strength Training to Your Running Routine

1.  Don’t run every day!

Your body needs a rest from certain physical activities and some days, it needs a rest from all physical activities (except daily tasks, of course). We recommend running at a steady pace no more than 2-3 days per week. 

2. Add a minimum of 2-3 strength training days.

Train in muscle groups (not total body) and space out your lifting days, For example, if you are doing two days, maybe you do Tuesday (upper body) and Friday (lower body). If you are planning to lift three days, you could train Monday (arms and shoulders), Wednesday (lower body) and Friday (chest, back, and core). Our workout plans lay out EXACTLY what you need to do each day and you can even keep your running shoes laced up with our She Sweats 12-Week Run Builder.

3.  Throw in a day or two of cardio that isn't straight running.

Think sprint training or hill training, or stay away from running and have some fun with a dance class or kickboxing. Our favorite thing to do is hit up our favorite hiking trails and climb a mountain!

4.  Rest!

This one is important! Make sure that you rest AT LEAST one day per week, if not two! Your body will thank you. And by the way, rest means NO strength training and NO running! 

Remember, add in that strength training! It will only decrease your mile time and make you stronger!

Need a little extra help with incorporating strength training with your runs? Don't want to think about your workouts? Let us be your personal trainers with our She Sweats 12-week Run Builder and increase your mile time. It guides your workout each day and has everything you need! Find out more!