HIIT Training for Endurance Runners

It’s no secret that if you want to get better at a skill, you need to practice that skill. In that vein, the SAID Principle (Specific Adaptation to Imposed Demand) eloquently states that our body will adapt specifically to the demands placed upon it. In other words, if one wants to be a better cyclist, one should ride a bike. If one wants to be a better swimmer, one should get in a pool from time to time. And if one would like to be a better runner, well, they should run.

Frequently, runners who are preparing for a specific race will train for the event by regularly running at or below the speed that they hope to run in the race. This allows their bodies to specifically adapt to the challenge that they will be faced with on race day and also ensures that they will be able to finish the race at a predetermined pace, based on their current speed adaptation. While finishing any race is an accomplishment which should be congratulated, regardless of time, many runners aim to set personal records , or PRs, every time they compete.

The training style described above pushes ones limits only slightly. It often results in small increases in PRs or gradual increases in race distances. While both are commendable, this particular method of training leaves many runners wanting more. Luckily, there are ways to significantly increase the speed at which a race is completed and the distance that a runner is able to race.

Insert, High Intensity Interval Training (HIIT) or Sprint Interval Training (SIT). HIIT or SIT refers to exercise that is characterized by relatively short bursts of vigorous activity, interspersed by periods of rest or low-intensity exercise for recovery. Aside from being a fun way to break up the week’s monotonous long mileage runs, studies have shown that adding HIIT or SIT workouts to ones training regimen once or twice a week can provide multiple benefits to endurance athletes such as (you guessed it!) faster race times and the ability to run longer distances. Additionally, it has been noted that these workouts also improve upon oxygen uptake[i], 5 km run performance[ii], and skeletal muscle oxidative capacity[iii]. 

Now that you know why this type of training is so beneficial, it's time to test it out for yourself! On Sunday, September 13, 2015, the Ventura Marathon will take place in Ventura, CA. As the exclusive training center for the marathon, Burn 60 Studios will be emphasizing endurance training during some of our regularly scheduled HIIT and SIT workouts every week leading up to the event  We will also be offering an exclusive discount to anyone who signs up to be a part of the Burn 60 5K Team.

Up for the challenge? Register here using coupon code: Burn60Rocks2015 to receive a 50% DISCOUNT on registration!


Reference:

[i] Walter AA, Smith AE, Kendall KL, Stout JR, Cramer JT. J Strength Cond Res. 2010 May; 24(5):1199-207.

[ii] Denham J1, Feros SAO'Brien BJ. J Strength Cond Res. 2015 Feb 2. [Epub ahead of print]

[iii] Burgomaster KA1, Howarth KRPhillips SMRakobowchuk MMacdonald MJ,McGee SLGibala MJ. J Physiol. 2008 Jan 1;586(1):151-60. Epub 2007 Nov 8.

[iv] Gibala MJ1, Jones AM.Nestle Nutr Inst Workshop Ser. 2013;76:51-60. doi: 10.1159/000350256. Epub 2013 Jul 25.


Spring Into SUMMER With Our NEW Class Schedule!

Ultimate Burn 20 with Trainer Liam Glennon | Post final sprint

Ultimate Burn 20 with Trainer Liam Glennon | Post final sprint

The time for change is now! Our Spring Schedule goes into effect on Tuesday, May 26th and in addition to our regularly scheduled line up, we will be adding TWO brand new classes to the mix! 

 

MetCon | Short for metabolic conditioning this intense circuit led by long time Burn 60 Trainer Keith Anthony is aggressive, sweaty and hard pounding.

By sequencing short intervals at uber intensity and repeating them multiple times, this class will spike your heart rate, again and again. There is no better form of exercise to burn fat while simultaneously developing toned muscle. It's challenging. It's effective. It's awesome.

 

Express Burn 45 | The name says it all. For days when you are short on time, but still want the Signature Burn 60 full-body workout, 

Express Burn 45 is the class for you! With a perfect balance of strength, endurance and stability training, you can get in, out and on with your day in under an hour!

 

For a complete list of our classes and times, select your location below.

BRENTWOOD, LOS ANGELES

THOUSAND OAKS

holiday HIIT workout

The holidays are here! Time to commence with the whirlwind of recitals, visiting relatives, marathon gift-wrapping and giving of every ounce of energy you have to making sure that the next few weeks are chock-full of holiday cheer! With all the hustle and bustle that the season brings, its easy to get trapped under a mound of baked goods and forget to take time for yourself.

As if scheduling workouts during an average week wasn’t difficult enough, attempting to do so during the holidays creates a particular challenge. Let’s face it, all that traveling, volunteering and entertaining doesn’t exactly afford you much time to get out and get to the studio – no matter how great the reward may be.

Fortunately, you don’t have to go far to get a great Burn 60 workout (or spend a lot of time!). The HIIT exercise format we subscribe to here at the studio can be adjusted to meet the demands of your extra busy schedule just about anywhere. Our routine below requires zero equipment and can be done 20 minutes or less!

BURN 60 holiday HIIT workout
5 rounds | 30 seconds each move
jumping jacks
squats
push ups
sit ups
jump-lunge

 

julie diamond's quick calorie blast

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"Sometimes we only have a quick 10 minutes to get in a sweat. When that's the case, explosive moves are the way to go. Consistency and high intensity will give you the biggest bang for your bum (so to speak)!" - Julie Diamond

Julie's Quick Calorie Blast Workout

1.  Jumping Jack w/8-12lb. Medicine Ball or Free Weights (20 reps)

Begin standing upright, feet shoulder-width apart and medicine ball held at your chest. Jump up, extending your legs outward and pushing the medicine ball up over your head For added difficulty, extend the medicine ball to the right on your next jump, then the left, and then back to center.

standing med ball
standing med ball

2.  Squat Curl and Press with 8-12lb. Medicine Ball or Free Weights (20 reps)

Begin in squat position with free-weights at your sides or medicine ball lowered between your knees. Come to a standing position, curling your weight of choice towards your chest, then press up towards the sky.

Squat-Curl-Press
Squat-Curl-Press

3.  Single Arm Row or Kick Back in Plank Position (15 reps on each side)

Begin in plank position. If rowing, bend your right arm lifting your weight up until your tricep is parallel with your body. If kicking back, keep right arm straight and extend weight directly behind so that your entire arm is parallel with your body. Repeat the same exercise with your left arm.

Plank-Straight-Arm-Kickback
Plank-Straight-Arm-Kickback

4.  Squat Jump (10-15 reps)

Begin in squat position with arms extended back in airplane position. Jump vigorously upward extending arms overhead. Return to squat and repeat.

squat jump
squat jump

5.  Backwards Lunge With Overhead Press (8-10 reps on each side)

Begin in standing position with free-weights at shoulder height or medicine ball at chest. Keeping your weight of choice in place, bend your right knee and extend your left leg backwards into a low lunge. Pushing off of your right leg, raise your left leg until your thigh is parallel with the ground (in the same movement, extend your arms overhead). Return to standing and then repeat on opposite side.

Reverse-Lunge-Press
Reverse-Lunge-Press

6.  Burpee Push-Up (1 Minute)

Begin in standing position. Squat down towards the floor and bring your hands to touch the ground. Kick your legs backwards to find yourself briefly in high-plank. Bring your chest to the floor and back up to complete one push-up. Finally, spring up from the ground and extend your arms overhead. Repeat.

7.  Triceps Dip (15 reps)

Begin in a reverse table-top with your chest reaching upward and bottom relaxed. Bend slightly at your elbows until your bottom nearly touches the floor, then push back up to starting position. Repeat.

tricep dip
tricep dip

8.  Plyometric Split Lunge (15 reps on each side)

9.  Bicycle Crunch (15 reps on each side)

Begin seated in boat position with your knees bent, feet off of the floor, and hands behind your head. Extend your left leg out, while bringing your left elbow towards your right knee. Return your left leg back to starting position as you extend your right leg out and bring your right elbow to touch your left knee. Continue rotating your legs and elbows back and forth while keeping our feet and shoulder blades off of the ground.*

*The moves above have been demonstrated by Burn 60's Anna Renderer and the help of her FitSugar team.

Want more workouts you can squeeze in between laundry loads? Check out our Burn At Home board on Pinterest!

ask a concierge: what's a BURN 60 workout really like?

Inquiring minds want to know, what's a Burn 60 workout really like? Ask A Concierge LA's Sarah Dandashy recently stopped by our Brentwood studio to get an insiders perspective on our popular Full Body Burn. Trainers Kris Cueva and Liam Glennon stayed close at hand, guiding and motivating her through her full 60 minute interval session. Here's what she had to say!

Whether you are traveling or a local, sometime you only have a short amount of time to squeeze in a great workout! Burn 60, in Brentwood, is one of my favorite go-to private gyms in LA. Their classes are fun AND you get a great workout in 60 minutes!

tone in 10

The average "gym rat" spends a solid 2-3 hours pumping iron - multiple times a week. While this is perfectly fine for those with a lot of time to kill, the majority of us simply don't have enough hours available in the day to spare that many for strength training. Lucky for us, we don't have to. In just 10 minutes we can easily tone and tighten from head to toe - burning fat and building muscle in the process! The workout below is just one of many strength training routines that can be done in a short amount of time and still provide you with maximum results. Take a brief moment out of your day and give it a try, then repeat everyday this week to really see the results!

strength circuit
strength circuit

10 Minute Strength Training Circuit

Complete each move for 1 minute. Repeat for a total of 2 sets.

1. Walkouts with a Pushup

2. Curtsy Lunges

3, Plank Mountain Climbers (fast into chest)

4. Prisoner Squat Jumps

5. Plank with Alternating Arm Reach

weekend workout: planks for days

Charlotte Planks
Charlotte Planks

Whether you're training for a marathon, working your way towards your goal weight or just prepping to sit for another 8 hours straight in an office chair, core strength is vital. Your core is your center, your stability and your starting point for fitness/ Flat abs don't just make for a sexy bikini bod, they also help to protect vital organs, ease back pain, prevent common injuries, improve posture and aid both flexibility and coordination. Luckily, it takes far less time than you may think to keep your center strong. Just five minutes a day can make all the difference - really! Crunches and sit-ups need not apply. You can get all the same benefits of a basic abdominal workout and then some with this brief, belly-sculpting PLANK workout courtesy of Trainer Charlotte Mooney!

Give this 5 minute plank workout a try 3-5x a week and see the results!

Planks For Days: 1 Minute Forearm Plank 30 Seconds Mt. Climbers 30 Seconds Twisting Mt. Climbers (opposite knee to elbow) 1 Minute Forearm Plank 30 Seconds Right Side Plank 30 Seconds Left Side Plank 1 Minute Alternating Leg Plank*

*Start by taking 15 second breaks in-between moves as needed. Within 2-3 weeks you should be able to complete the workout fluidly (break-free) in just 5 minutes!

the perfect runner's program

We've been digging through our archives as of late and found an amazing article written by Lisa Steuer last April for Fitness Rx! For her piece, Lisa sat down with Burn 60 trainer David Siik to discover the in's and out's of interval training on a treadmill. Here's what she discovered:

Burn Fat with Treadmill Intervals: Get A Lean & Fit Body

BY LISA STEUER

therunningman
therunningman

Want to get a runner’s body and improve your running skills? World-class trainer David Siik knows exactly what it takes. David is longtime track and field runner, and one of the elite trainers at Burn 60, an interval training fitness studio in Los Angeles. In addition to helping people lose weight, David takes strong, fast and fit runners and makes them even better.

“I’ve been running since before I can remember. It is the single greatest constant I have found in my life,” says David. “Running has always been there for me as my greatest source of therapy, fitness, and often accomplishment.”

The Perfect Runner’s Program

David says running and yoga is one of his favorite combos for women. “Running can make you tight, yoga can give you back that flexibility,” he says. “Personally, I think the greatest routine for a woman wanting a long, lean, tight runner’s body and to become a better runner is to combine running, yoga and endurance strength training such as a Bar method.”

For those serious about becoming a better runner, and also for those who work full time, David recommends resistance and weight training at both the beginning and ends of the week (at the beginning when you are fresh, and toward the end when you know you’ll have a day or two to recover), and yoga in the middle of the week (right when things get most tight). “Tuesdays and Saturdays are great days to hit a good weight-training class or hard bootcamp,” he says.

However, David says to never sacrifice the run. “I live by this rule. I never lift before a hard run, ever,” says David. “I believe and fully support the importance of weight training but I also believe you will never get more out of something than you will from ‘the run.’ Besides the calorie burn while running being irreplaceable, I remind people that a strong heart and set of lunges down the road of life is far more valuable than the size of your biceps.”

Running Workouts

David recommends a good balance of fartleks (explained below), speed intervals, and endurance. Try to work your way up from two great treadmill runs a week to four or five.

“Running is all about balance; find a good balance in these indoor months, and you’ll be way ahead of the game come spring!” says David. “When you step on a treadmill with a plan, not only will it often go by fast, you will mostly likely step off that treadmill a smarter, stronger, more energized runner. And, all too often, you will be rewarded with that elusive runner’s high. All of this makes it so worth it!”

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_DSC8302

For beginners:

The number one workout David recommends for first timers is a form of fartlek training. Fartleck is a Swedish word meaning “speed play” and one of the best ways to create a base for other runs, says David. Try this basic fartleck to get started:

1 minute easy (speed around 4) 1 minute medium (speed around 5) 1 minute fast (speed of 6-7)

Repeat 5-10 times for a 15- to 30-minute run, with no break. The important thing is to really commit to three speeds, and ALWAYS return to the same easy speed after your fast. Your easy speed essentially becomes your recovery. When you are ready to make things more challenging, you can add increasing incline to each set. There are literally dozens of ways to change and modify this run to keep it fun and challenging. Do more sets, choose slightly faster speeds, or add more incline. Try 2-3 of these runs a week to get started.

For intermediate runners: The Interval Ladder

This group is in a great position to start learning more dynamic interval runs, says David. Investing in a simple running watch with a timer is a great idea. Here is a little more challenging interval run that David does himself, and often coaches others with:

90 seconds fast (around an 8 for a strong, intermediate runner) 1 minute recovery (fast walk or slow jog)

80 seconds fast + 0.2 (8.2) 1 minute recovery

70 seconds fast + 0.2 (8.4) 1 minute recovery

60 seconds fast + 0.2 (8.6) 1 minute recovery

50 seconds fast + 0.2 (8.8) 1 minute recovery

40 seconds fast + 0.2 (9.0) 1 minute recovery

Then go backwards, doing the 50-, 60-, 70-, 80-, and 90-second intervals, but try to keep the fastest speed you did on the 40-second interval (9.0) for ALL of them as you go backwards.

You can also add incline to this to make is much harder. Do exactly the run above, but add a 5 percent incline to the 90-second interval, 4 percent for the 80-second interval and so on down to 0 percent for the 40-second interval. Doing this, you can take an already tough run to a whole new level of tough!

For advanced runners: The Redline Run

“Working with fast intervals, but really pushing your recovery and medium speeds is an awesome way to elevate your level of running and help you prepare to knock off a few seconds from your race personal best,” says David.

Here is one of the more challenging runs David throws at his runners, and often uses himself:

1 minute very fast (10) 1 minute recovery (exactly 3 points less than your fast speed, 7)

1 minute fast – 0.2 (9.8) 1 minute recovery + 0.3 (7.3)

1 minute fast – 0.2 (9.6) 1 minute recovery + 0.3 (7.6)

Continue this format eight times. If you stay right on track of this 16-minute run, your recovery speed in the last minute will actually surpass your fast speed. “For me, the real winner is the not the runner that shows off in the last few seconds of class hitting 12 in a sprint,” says David. “I’m always more impressed with those who maybe only maintain a fast speed of 8 or 9, but recovery at a 6-7. It’s no coincidence those are also the people running the fastest races, have the greatest runners’ bodies, and have the least injuries.”

david siik treadmill
david siik treadmill

Treadmill Running Tips

These basic running tips are the foundation to running stronger, safer, faster, and longer, says David. Build this foundation so that the next time you step foot on the treadmill, you’ll have the upper hand:

Foot strike. “There is an ongoing debate about where your foot should strike. Some people say all pose running (staying on your toes), some people say heel-to-toe. The fact is, both are right. When you are walking, jogging, and at moderate speeds, it’s OK to have a nice heel-to-toe roll. It is true that striking with your heel puts a little more ‘shock’ on the knee, but it isn’t until you reach your fast speeds that it becomes a significant problem. Forcing yourself to run on your toes ALL the time can be a recipe for shin splints and calf strains. I remind people all the time, you have a fat pad on your heel for a reason. It’s a little shock absorber, designed to protect your heel and absorb shock through your natural locomotion of walking (which is heel to toe).

“It is when you hit your faster speed, you need to start your mid-foot (running on your toes) strike. The faster you go, the greater you magnify the impact on your body, so to balance that impact, get up on the front of your foot and let your CALVES engage, letting them absorb a greater amount of the shock. Mechanically, it’s almost impossible to sprint on your heels anyway, so follow your natural inclination when things get speedy; your body will tell you when it’s time to start striking further up on your foot. After reading dozens of research articles on heel versus toe running, and years of experimenting with it, this balanced method I use has kept me and so many of my runners injury free!”

Stride. “There is a calculable, specific point of incline where a person should stop having a full stride and take a slightly smaller, shorter stride. Longer strides put more force on the knees and back due to the amount of force required push off and cover the greater distance of a full stride. I tell people in my classes to make quick, small, staccato-like footsteps on a steep incline. It has been proven through research that small to moderate inclines take some of the pressure off the knees and back.

“On the smaller inclines and especially when you have no incline and are going fast, it’s great to utilize your full natural stride (your gait). Also proven in the lab, it is a significantly greater energy (calorie) expenditure when you lengthen your stride, pushing off harder to cover a greater distance with one leg cycle. Just be careful to not overstride, which I see happen a lot when people get excited. You should never feel like you are reaching with your legs, which is often the responsible for hip flexor strain.”

Posture. “Don’t sit back on your hips, and drive your arms straight. It’s really that simple. You should always utilize the ‘runner’s tilt.’ This does not mean you lean forward, but rather tilt forward just enough to make sure your weight is forward. Sitting back on your hips can compress your spine and put you in a very vulnerable position. As you tilt your weight forward, you engage the muscles in your LOWER BACK. These muscles engage to support your torso, and in turn react and absorb a great deal of shock. Let your back muscles take on the work, NOT your spine.”

Arms. “In my opinion, bad arm form when running is the single biggest missed opportunity in class. Runners have such great arms because they use them! It’s less work to swing your arms back and forth, rather than drive them parallel to your legs. When you drive your leg and opposing arm in parallel motion, you create torque, which I refer to in my class as ‘runner’s torque.’ In order to keep your body from swinging to the side, your abs engage in a big way to keep the body in line. So, by driving your arms parallel instead of crisscrossing, you’ll keep your ABS very busy. With every step, you will do more abdominal work than you ever imagined. Runners have some of the most amazing ABS in the world. Now you know a little of their secret.”

For more information on David, follow him on Twitter @DavidSiik or stop by the Burn 60 Studio and join him for one of his highly acclaimed Burn Endurance Classes.

how low can you go?

Is all the turkey and gravy from yesterday's Thanksgiving festivities still weighing you down? Good! Use that extra pound or two to sit just a little bit lower in this DEEP SQUAT - a move you should be doing every day.

deep squat 2
deep squat 2
  • WHY:
  • The deep squat is a safe and effective exercise if done correctly that will help maintain your hip flexion.
  • Deep squatting is a functional movement that humans were designed to perform, therefore it is essential for sustaining mobility in the lower back and hips.
  • However, if you do not perform the deep squat regularly it will become increasingly challenging..."if you don't use it, you will lose it!"
  • Deep squatting daily can help prevent hip surgeries in the future by keeping your hips agile.
deep squat
deep squat
  • HOW TO DO IT:
    • Squat as far down as you can flat footed.
    • Watch rounding of the lower back.
    • For increasing flexibility, lay on back and pull knees into the chest. This is essentially a deep squat in the supine position.
    • Continue to practice.

working out on the go

fall run
fall run

From pumpkin pie to spiced egg nog, cookie trays to Christmas trees, menorahs to many a multitude of frequent flyer miles logged - the holiday season is finally upon us and it comes with quite the to do list!  All the food, family and fun to be had leave little room for your usual workout routine, but believe us when we say that come time for the ball to drop on New Year's Day you will be wishing desperately that you had not skipped so many workouts.  So don't! Don't let this be another year that you pledge to stay committed, to get back into shape and to lose those extra pounds you gained eating casseroles and lounging around in your footy pajamas!

Trainer Liam Glennon has put together the perfect routine to keep you happy and healthy during this bustling season. His special ON THE GO workout can be done with minimal or no equipment, wherever you are, in 60 minutes or LESS (depending on how much time you have to spare) and offers enough variety to prevent boredom and get every part of your body moving and grooving.

We'll take our leftovers with a side of leg raises please!

TRAINER LIAM GLENNON'S WORKOUT ON THE GO

Do all or any combination of the following exercises for 30/ 45 or 60 mins:

Warm up - 1 mile slow jog

1) 100 jumping jacks/ 100 jump rope reps/ 100 kettlebell swings

2) 15 partial push ups/ 15 dumbbell push/ 15 kettlebell overhead press

3) 25 crunches

4) 20 squat jumps/ 20 dumbbell squats/ 20 kettlebell sumo squats

5) 25 leg raises

6) 1 mile medium pace run on treadmill/ track/road

7) 2 min front plank

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_DSC8056

Trainer Liam Glennon teaches regularly at Burn 60 Fitness Studio in Los Angeles, CA

man vs. machine

Have you ever heard the expression "Your body is like a machine"?  I regard this as the most inaccurate and unhelpful analogy in the fitness world. In fact, our bodies are NOT at all like machines. While machines should operate in the exact same way every time they are in use, your body will achieve a different fitness level every single day! Our bodies' performance levels are tied to many nuanced factors: rest, injury, mood, energy source, focus, recovery, warm-up, etc.  On Wednesday you might approach your workout with 8 hours of sleep and muscles teaming with glycogen from 24 hours of good eating. Accordingly, you might lift heavier and run faster than you have in weeks. You might even achieve a personal best! But Friday might be a different story entirely. Maybe you now have tight hip flexors from a long run the day before and low blood sugar from skipping breakfast. So working your HARDEST on Friday does not look like working your hardest did on Wednesday.

This is not to say you should not push yourself during every workout! I am a huge proponent of intensity. Instead this means you will not be physically CAPABLE of the same performance every single day. For example, earlier this week I was feeling great. I dead lifted over 300lb and strapped on an extra 55lb for my pull-ups. But yesterday I was RUN DOWN! The most I could accomplish was a few sets of light squats and dips -- far from my personal best!

How do you put this information into practice? Be aware of your daily capability! Jogging a mile at the beginning of your workout is a good way to gauge your levels. Does it feel easy today or does it feel like Hell? If you feel good, pick up heavier weights. Don't be SHACKLED to the green weights, or the yellow weights, or the blues!  Don't let a color define you! Remember a different day means a different fitness level!!!

There are even programs and apps that will help determine your readiness for a workout. Check out Bioforce HRV. This program uses heart rate variability to assess how well you responded to previous workouts and how recovered and ready you are for the next workout! If you have trouble assessing your own capabilities this technology could help you.

Remember, not enough intensity equals no gains! Too much intensity equals injury and setback! So adjust your performance accordingly!

meet the foam roller, your new best friend

While none can deny the benefits of stretching - increased flexibility, improved circulation, and injury prevention - many are still skeptical about the effectiveness of incorporating a foam roller into their pre and post workout routines. Just how much reward can really be reaped from moving ones body across a foam log? In a word: plenty.

Similarly to stretching, a foam roller, when utilized properly, can provide all of the benefits listed above and then some. Unlike stretching, a foam roller utilizes the power of pressure. It works deep into the muscle tissue, releasing knots and tension that inhibit range of motion and hastening the speed of muscle recovery. In other words, a foam roller acts much like a personal masseuse and cost less than a single hour massage.

Not sure where to begin? Try these simple foam roller workouts from Burn 60 trainer Anna Renderer.

pro tip: kris cueva on high intensity workouts

This weeks tip, or rather list of tips, is geared towards those engaging in high intensity workouts (think our very own Full Body Burn) and comes from Burn 60 trainer Kris Cueva.

Kris's Tips for High Intensity Training:

NEVER sacrifice intensity for form.

Always make sure you have proper FORM before increasing intensity.

When training at high intensities, keep an eye on your ENERGY level and be sure to get proper RECOVERY.

Work just as hard on your NUTRITION plan as you do in your workouts.

Always carry a HEALTHY SNACK in your gym bag just in case you are running low on energy. This can be a bag of almonds or an organic dried fruit and nut bar.

strength training: an essential part of a runner’s regimen

We all know strength training is essential to toning and sculpting an appealing physique.  It builds muscles, decreases body fat and increases lean body mass.  But why does any of this matter if you’re a runner?

“When you build your muscles you are able to go longer distances and you don’t get as fatigued.” – Kaitlyn Mello, a runner currently training for the Nike Women’s Half-Marathon.

She’s right. Strength training consistently (2-3 times a week) increases your running economy (how efficiently your body uses oxygen).  The stronger your muscles are, the less effort running will require.  Less effort means less energy burned at a given speed or distance, allowing you to run farther and faster.

In addition to improved performance, strength training dramatically reduces the risk of injury to runners.  Running has a way of pinpointing weakness in the body.  The goal of a runner should be to target these particular muscle groups, creating balance from head to toe.

The trick is to start small.  Utilize the weight of your own body, performing basic exercises like squats, lunges, pushups and sit-ups.  Once this becomes easy, begin to incorporate weights (they should be heavy enough to challenge you, but not so heavy as to induce strain).  Ideally one should work their way to exercises that require unilateral movements, as these will most closely mimic the biomechanics of running.

Burn 60 Trainer Anna Renderer demonstrates key strengthening exercises for runners here.

Sources:

Holland, Tom. “Strength Training for Runners”. Active. The Active Network, Inc. Web. 28 August 2013.

Thapoung, Kenny. “Run Your Fastest Race Yet”. Women’s Health Blog. 6 August 2013. Rodale, Inc.  Web. 28 August 2013.

teach your body to BURN fat

Burn 60 is focused on helping you to become an efficient fat burning machine, in order for you to reach your health and fitness goals. Changing your physiology is not something that happens overnight, however it is possible. Teaching your body to utilize fat over carbohydrate or sugar (glucose) stored in the body will allow you to sustain your daily activities, increase your exercise intensity, and achieve your optimum body weight.

 Speed Up Your Rate of Burning Calories with this tips below.

  • Build muscle: increase the amount of muscle in your body. For every extra pound of muscle you put on, your body uses around 50 extra calories a day.
  • Be active: the average person burns about 30 percent of calories through daily activity; sedentary people only use about 15 percent. Taking every opportunity to move can make quite a difference to the amount of calories you burn.
  • Eat spicy foods: spices, especially chili, can raise the metabolic rate by up to 50 percent for up to 3 hours after you’ve eaten a spicy meal.
  • Aerobic exercise: high-intensity exercise makes you burn more calories during exercise and for several hours afterwards. Interval training can be one of the most effective ways to burn calories fast!
  • Eat little often: eating healthy small regular meals will keep your metabolism going faster than larger, less frequent meals and often helps control hunger, making you less likely to binge.
  • Choose one day to do a "long slow" aerobic workout. This workout is usually in a lower heart rate zone (aerobic development zone) and lasts about 1-4 hours long. This will increase your aerobic base and teach your body to use fat as fuel.

Quick Tips: Doing just 10 minutes a week of Plyometrics (jumping drills) can make a difference in your fitness by making you faster and more agile.

Try this move: SPLIT LUNGE JUMP (Burn 60 trainer ANNA RENDERER demonstrates)

5 ON, 5 OFF

It's baaaaaccccck! That's right. The much anticipated return of our 5 ON, 5 OFF class is FINALLY a reality. This challenging metabolic workout combines short bursts of high intensity cardio and strength training with equally short periods of recovery resulting in DECREASED body fat and INCREASED cardiovascular output.  The positive shock to your body will continue to break down fatty acids and convert them into fuel and energy for up to 24 hours post workout! Trainer Keith Anthony (pictured above), who teaches 5 ON, 5 OFF every Friday, gives us his take:

"I use this program to kick my own a-! The class is VERY fast moving. Strength circuits are short (2 or 3 movements only).  Repeat.  Then back on the treadmill for sprints.  (Also) It is the ONLY sprinting class on the schedule, so it is an opportunity to hit your fastest speeds!"

Set to an upbeat mix of hip-hop, house, and rock music, our 5 ON, 5 OFF class is definitely tough.  It is also incredibly fun and extremely addictive. Be prepared to give EVERYTHING you have if you plan to sign up, but trust us when we say it's worth it!

-WeLOVEtheBURN

travel with a BURN 60 workout

Do you miss getting that Burn 60 Workout when your on the road for business or taking a vacation; but don't necessarily want a vacation from fitness? Burn 60 has just the thing for you! Check out this simplified Burn 60 style workout that you can do at any hotel or on any outdoor run! We hope to see you in the studio soon, but when your not with us, we'll be with you!

60 Minutes of Strength and Cardio to maximize your caloric BURN!

10 minutes Cardio (Treadmill): Burst Intervals

1 minute warm up -comfortable pace i.e. 5.0mph

2 minutes easy tempo - .5-1mph above warm up i.e. 5.5 or 6.0mph

30 second burst speed – fast tempo about 2-3mph above easy tempo i.e. 7.5 or 8.5mph

90 seconds easy tempo

30 seconds burst speed

60 seconds easy tempo

30 seconds burst speed

30 seconds easy tempo

30 seconds burst speed

1 minute cool down

The goal is to shorten your recovery time in between your high interval speeds. This builds endurance for your body, especially when training for faster road races such as 5 and 10K’s.

10 minutes of Strength (Floor): Circuit Training

Plank and Side Step (10 each leg)

Squat Jumps (20 reps)

Bench Dips (15 reps)

Burpees (10 reps)

Bicycle Crunches (30 reps)

Repeat x 2

The goal is to strengthen the full body by performing exercises that challenge multiple muscle groups and keep the heart rate elevated.

10 minutes of Cardio (Treadmill): Repeat Burst Intervals

10 minutes of Strength (Floor): Repeat Circuit Training

10 minutes of Cardio (Treadmill): Repeat Burst Intervals

10 minutes of Strength (Floor): Repeat Circuit Training

60 MINUTES!

Health and Happiness,

The Burn 60 Team

drop sets: a beneficial strength training technique

Drop Set is a training technique I like to use in class from time to time because it is a great way to "shock" the muscles by challenging & working them more intensely. Drop sets are used by continuing an exercise with a lower weight once muscle failure has been achieved @ a higher weight --- i.e. pick a weight you would normally lift for 10-12 reps ... once you reach 10-12 reps immediately grab a lighter weight & do another 10-12 reps & repeat this process one more time. There are many variations which encompass the same basic concept of reducing the weight used like wide drop sets & tight drop sets with the primary focus always the same --- to shock the muscles by adding stress. When done properly Drop sets can be challenging both anaerobically and aerobically!

Benefits: * allows you to use more muscle fibers during an exercise which increases intensity & challenges muscles to work harder than usual

Drawbacks: * It is imperative to keep proper form - therefore if you reach fatigue before your reps are completed than you must still reduce the weight

By: Julie Diamond