Erik's Weekly Fitness Tip: Renegade Rows For Runners

Want to improve your running form? Stop doing crunches and start doing renegade rows!

Though this exercise is one of the hardest core exercises you can do, it's also one of the most effective. Renegade rows force your core muscles to do their primary function, stabilization. 

Do renegade rows twice a week, 3-5 sets, 8-16 reps. You can watch your progress with this exercise by keeping track of the weight of the dumbbells you are using, gradually increasing the weight as you get stronger.

How to execute this exercise:
- Get into a pushup position with your hands on the dumbbells.
- Keep your spine rigid, with little to no movement of the pelvis.
- Squeeze your butt and abs throughout the movement.
- When doing a rowing motion, always use your back muscles and not your biceps.

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Erik's Weekly Fitness Tip: Single Leg Deadlifts for Dummies

Why Single Leg Deadlifts?

The single leg deadlift (SLDL) is one of the best exercises that a runner can do! Have you done your SLDLs lately? 

Not only do SLDLs target the glutes and hamstrings (which helps to eliminate muscle imbalances) but this exercise also increases foot and knee stability. After doing this exercise at least twice a week (3-4 sets, 5-8 reps on each leg), you'll start to build better balance and proprioception (body awareness).

How to execute this exercise:

- Grab a pair of dumbells/kettlebells and hold them to your side

- Pull your shoulders back and down

- Keep your back flat and tight

- Hinge over at your hips

- Go down to a comfortable distance where you can keep your back flat

- Return to the starting position and repeat the movement

- Make sure you do not round your shoulders 

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Erik's Weekly Fitness Tip: What the heck is an RMR?

RMR Defined

What is an RMR? 

RMR stands for Resting Metabolic Rate. 

Why should I care about my RMR? 

Because it can tell you how many calories you need to lose weight. You can't manage what you don't measure.

How does the RMR test work? 

Easy! Lie down on your back and breath into a tube. The machine will then measure what's called your gas exchange. Basically, this is the amount of oxygen that your body draws in, relative to the amount of C02 your body releases. 

What will the RMR test do for me? 

After this test is complete, you will know exactly how many calories your body burns at rest. You will then be able to develop a nutritional plan that is specific to your needs. Having a manageable caloric intake will ultimately help you drop body fat. 

Who would have thought that breathing into a little tube would make reaching your racing goals that much easier :)

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**Photo by JMendes Photovideo