Cincinnati Flying Pig Marathon : Training Information

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askROCCO/FLYING PIG BOOT CAMP
...get more power for the PIG!

Check out askROCCO BOOT CAMP FITNESS TOUR to see if it's coming to a city near you!

Cincinnati’s Flying Pig Marathon, along with internationally recognized fitness personality Rocco Castellano and askROCCO.com have teamed up to get you into The Best Shape of Your Life!

The secret to running The Pig and having fun while doing it, is to decrease the injury potential from repetitive motion (in this case, running)and increase your energy capacity. Popular running programs are great, but in order to improve your time and remove the probability of “Hitting the Wall,” you need to have more power and hold more energy in reserve. You will acquire the necessary strength, flexibility and muscle mass to accomplish your goals through askROCCO's marathon specific Boot Camp for Cincinnati’s Flying Pig Marathon.

Rocco

Stop doing Crunches!

Question: Since I run on a regular basis, I am thin and in basically decent shape. But after having 4 children, my stomach looks somewhat distended. Doing crunches 3 days a week has not helped and I am wondering if you could please advise me on what would work. I really do not want to lose any more weight but I definitely want my stomach to be flatter. Any help would be greatly appreciated!!

Answer: Stop doing crunches! For the life of me, I don't know why people keep doing something that isn't giving them the results they want. Isn't that the definition of insanity? Doing something over and over again and expecting different results. If it's not doing what you want, realize it, own it and move on. The reason why your "stomach" as you call it, isn't getting flat is because you're helping it to get bigger by doing an exercise designed to build muscle in your abdominal region. So reality would speak to not doing that exercise. Anything that folds your body in half or twists your body will build muscle in order to perform that exercise better in the future. That's just the way the body works. To keep your "stomach" flat you need to do compression exercises very similar to the ones done in most Yoga and Pilates mat classes. There are many quality places that teach both, so look one up that's close to your work or home. For the record I like Pendleton Pilates but there may be one you like better.

When do I strength train if I run

Question: I have heard several opinions about whether it is best to do strength training before or after cardio. I am an avid runner (I run 4-6 miles 6 days a week) and I am trying to tone up a little more - in my case, when would be the best time to do my strength training?

Answer: This is a very tricky question to answer because I haven't been given all the information that is needed to give a complete answer, so I'll make some assumptions for myself and I'll hope that I'm correct.

If you're running to run and become a better runner, then I would strength train to become a better runner. This entails cutting your running back a couple of miles a day and doing the strength training portion of your workout after your run. There's many factors that go into a program for runners:
1. Take in at least 500 more carbohydrate calories per day to increase muscle mass.
2. Perform multiple joint movements at higher repetition ranges to increase muscular endurance and strength throughout the full range of motion.
3. Many of the multiple joint movements should be performed for the upper body i.e. Chest (dumbbell or isolateral bench press) Back (One or two arm rows or Lat Pull downs*) Shoulders (Dumbbell press**) and for the lower body, Lunges (same leg for 30-40 repetitions).
4. Calf raises are essential to keep your ankles from getting strained or sprained.
If you are running to lose fat then I would train before I ran. You will get a better strength workout that may help you build muscle faster. I say may because I have no idea what your metabolism is like and if you can build muscle quickly. I would not increase my calories but I wouldn't decrease them either. Now go run, run like the wind! (I know, I know, I'm a goofball.)

*Perform Lat Pull downs with a supinated grip (palms facing up) and a pronated grip (palms facing down)
** Grip the dumbbell with a military grip (palms facing the ears) or a pronated grip (palms facing away from the body)

Rocco Castellano is the co-founder of askROCCO Media, which provides boot camps, seminars, media content and online fitness services at askROCCO.com. He is certified by the National Academy of Sports Medicine and has written “askROCCO Uncensored v1” available at bookstores everywhere. To submit your fitness question go to http://www.askROCCO.com/content.jsp?articleId=61