How am I training with a walking boot?

Being in a walking boot means I’m limited to the types of exercises I can do. I can’t do anything that’s heavily weight bearing on my legs like squats, lunges or deadlifts. I can’t use the stair climber, elliptical, rowing machine or battle ropes. I can’t do plyometrics. I can use the stationary bike and do seated or lying upper body exercises. I’ve been doing some very light, high rep cable work while standing, like tricep kickbacks and straight arm pushdowns.

Here are my workouts for this week in the walking boot.

Chest, arms and cardio

  • Bench press 5×5
  • Incline dumbbell press 3×12
  • Machine chest flys 3×15
  • Skull crushers 3×15
  • Tricep cable kickbacks 3×20 each arm
  • Rope curls 3×12
  • Seated dumbbell bicep curls, elbows angled out 3×15
  • 20 minutes steady state cycling on the stationary recumbent bike. This is not my favorite machine so I’ve only been doing it twice a week.

Legs and core

  • Banded glute bridge 3×15 + 15 glute bridge clam shells (prescribed by my physical therapist)
  • Side lying hip abduction 3×15 (prescribed by my physical therapist)
  • Lying hamstring curls with neutral feet, light weight 8×10
  • Hip abductor machine 4×25
  • Hip adduction machine 4×25
  • Upper ab crunch, hands pointed to the ceiling 3×15 (done as a circuit with the next two exercises)
  • Dead bugs 3×30
  • Stacked leg raise 3×20 (switch which foot is on top halfway through)

Back

  • Assisted pullups 5×10
  • Straight arm push downs 4×15 (superset with the next exercise)
  • Wide grip lat pulldowns 4×12
  • Incline bench chest supported single arm dumbbell rows 3×15 each side
  • Machine single arm low rows 3×15

Shoulders, core and cardio

  • Shoulder press machine 4×12
  • Rear delt fly machine 4×15
  • Face pulls 3×20
  • Seated dumbbell front raises 3×15 (superset with the next exercise)
  • Seated dumbbell lateral raises 3×15
  • Upper ab crunch, hands pointed to the ceiling 3×15 (done as a circuit with the next two exercises)
  • Dead bugs 3×30
  • Stacked leg raise 3×20 (switch which foot is on top halfway through)
  • 20 minutes steady state cycling on the stationary recumbent bike

Can you think of any other creative exercises for me to do while I’m in the boot?

Stay fit,

Marisa

My half-marathon training schedule

I’ve been feeling thick and lazy lately because I spent the two weeks after Christmas eating candy and chicken wings. What better way to get out of a fitness funk than signing up for a race?

My first half-marathon of 2017 is April 15, which means my 12-week training plan starts this coming week.

I like using this weekly pattern guide from Women’s Running because it lets me decide how frequently I’m going to run. My training plan is based on this guide, although I don’t follow it exactly. I’m doing four running days a week. I’ll be lifting three days a week. One day will be a combined running/lifting day, which gives me one rest day every week.

This program includes some speed work, so it’s not a beginner’s program for someone just hoping to complete the half-marathon distance. But if you’ve done a few half-marathons before, are looking to improve your time and want to add strength training to your routine on a more consistent basis, you should give it a try.

I made a PDF to print so I can check off each workout, and so can you!

011917-half-marathon-schedule

DOWNLOAD THE SCHEDULE

How do you train for a half-marathon?

Stay fit,

Marisa

Photo credit: Pexels stock photo