If you’re serious about losing weight you’ll need to increase your daily movement along with following the Crop Top Crunch Time exercises and my nutrition programs.
I designed MOVE app workouts based to be easy and convenient for you to do anywhere in 30 minutes or less while delivering serious results.
There are workouts for all fitness levels that you can do at-home for less than $10 a month.
Get a FREE 7 day trial to check it out for yourself! Download here.
Rowing classes are everywhere. It’s easy to find professional and Olympic athletes hyping up the machine’s ability to provide a full-body workout.
All fine and good…but how do you actually use the thing?
Welp my friend, you’ve come to the right place to find out.
Many clients in our Online Coaching Program tell us they want to start rowing, but they don’t know how. Today, we’ll explain how we get them going with row machine workouts.
She also knows a thing or two about using a rowing machine, since she’s gotten several CrossFit certs (they love the rowing machine at CrossFit).
If you’re going to learn about using a rowing machine, she’s not a bad person to talk to.
But first, let’s back up here a bit…
What Are the Benefits of Using a Rowing Machine?
The rowing machine was originally invented for water rowers to train off-season.
You might hear the indoor rowing machine called an ergometer, or “erg” or “ergo.” They get this name since rowing machines often measure the energy produced from the workout in units of ergs.
They’ve grown in popularity, because this one stationary machine offers a lot of neat features.
For example, the benefits of the rowing machine include:
A Full-Body Workout. If we use proper rowing technique, we’ll hit every major muscle group in our body. Upper, lower, core, we’ll work it all. This is one of the main reasons they’ve become so popular.
Low-Impact. While a workout from a rowing machine can get intense, it’s considered to be little to no impact. That’s why it’s sometimes recommended to patients with osteoarthritis.[1]
Versatility. We can do a lot with an ergometer. We can train for duration and/or intensity. We even do a HIIT workout. Or we can combine it with bodyweight movements in a circuit. Plus, since some of them fold up, they’re perfect for those who need to train in small spaces.
Alright, let’s now go over some terminology so you know what’s what with the ergometer.
Rowing Machine 101: Terms to Know
When it comes to the rowing machine, there’s some vocabulary that would be worth discussing quickly.
First, let’s chat about the rower itself.
Here Are the Parts of the Rowing Machine:
#1) Foot Plate – no matter the rower, there will be a place for you to strap your feet in.
You’ll want to set your feet so that the strap goes over the ball of your foot. This will allow you to have the most powerful stroke.
You should be able to lift your heel in this position.
#2) Handle – also called “the bar.” This replicates the handles of an oar.
Your hands should be approximately shoulder-width apart.
#3) Rail – the central beam of the rower, which allows the seat to roll forward and back.
#4) Display Monitor – while these will differ from model to model, the rower will normally have a screen to show some basic info:
Strokes per minute (Stroke Rate)
Split Time (more on this momentarily)
Duration of workout
Etc.
For the Concept2 model – the rower Coach Staci demonstrates above – you can hit any button and select “Just Row.”
This will be the easiest way to get going.
#5) The Damper – The lever on the side of the flywheel housing (or fan cage) that controls airflow.
The difference in Damper settings:
The higher the setting, the more air is allowed to flow. This requires more work to spin the flywheel.
The lower the setting, the less air is allowed to flow. This requires less work to spin the flywheel.
Think of this sort of like bicycle gears – it affects how the rowing feels but does not necessarily reflect the resistance:
A setting of one will feel fast and easier to pull, but you’ll need to move quickly to generate power.
That said, cranking the damper up to ten doesn’t mean a better workout either. It just means a tougher pull – like trying to move a rowboat.
We recommended you aim for a Damper setting between 3 and 5 (which is also where most competitive rowers have it).
Note: some indoor rowers use a water tank to create resistance, so any similar Damper setting controls the amount of water moving through the system. You can still use the same recommendations for damper numbers.
More on that here:
Next, let’s talk about some terminology for the sport of rowing itself.
Rowing has been around for centuries and a lot of the vocabulary has carried over to the indoor sport.
Rowing Terms to Know:
#1) Split
Split time refers to the time it takes to row 500 meters, also known as the “split per 500.” This will likely be shown prominently on your Display Monitor.
If the number goes down, it means you’re going faster! Woot.
#2) Strokes Per Minute (SPM)
This is also called Stroke Rating and it’s exactly what it sounds like: the number of strokes you take per minute.
A higher SPM doesn’t necessarily mean you’re going faster – you can also go faster by putting more power into each stroke.
#3) Paddle (or Rest)
Normally in the sport of rowing, you never stop completely. You just row or “paddle” a little bit easier.
However, if you need to stop completely in your workout, don’t stress it. It’s fine to even get off the rower from time to time…it’s not actually a boat.
You do you.
Next, we need to discuss the four parts of the rowing stroke, but we’ll jump to a new section for that.
The Four Parts of the Rowing Stroke
The rowing stroke is broken out into four parts:
The Catch
The Drive
The Finish
The Recovery
It’ll look like this:
Let’s cover each.
#1) The Catch
This is the start of the stroke:
Our knees are bent and our shins are roughly vertical.
Our body leans forward slightly to about a 1 o’clock position and our arms are straight.
Like so:
This puts us in the ideal position to generate power.
#2) The Drive
As the name would suggest, this is where we’ll be driving and generating power for the stroke.
The order in which we generate power is key:
It should go legs first
Then lean back with the body
Then pull with the arms
It’ll look like this:
They should blend smoothly right into each other, so a good reminder is:
Legs
Body
Arms
A great drill to practice the Drive:
Start with JUST the legs:
THEN the legs and a slight backward lean with the body:
FINALLY, the legs, body, and arm pull together:
This can be done with or without the rowing handle.
Common mistakes with the Drive:
A) Pulling hard with the arms first. We’ll see the elbows bend early. This greatly decreases the amount of power we can put into the stroke.
We want to keep the arms straight and wait until the handle passes the knees BEFORE we first bend the arms.
B) Letting the body pull forward while we’re driving with the legs.
Instead, we want to keep a strong and stable midsection so that we can go smoothly from the leg drive to the body lean.
#3) The Finish
This will be our position after the Drive:
Our legs are extended and our body is leaning back slightly.
The handle is about at our solar plexus.
Our shoulders are down and our wrists are straight.
It’ll look like this:
A great drill to practice the Finish:just work on the arm motion.
Keep the legs extended and lean back slightly. Then pull with just the arms.
Common mistakes with the Finish:
A) Shrug the shoulders up by the ears.
This is often accompanied by bent wrists and chicken wing arms.
Instead, we want the shoulders down and the elbows closer to the sides, with enough space between the arms and body for a grapefruit to fit.
B) Pulling the handle too high– to the neck or face.
We want the handle down at the solar plexus, not up orbiting in the solar system!
C) Leaning back too far – we’re not trying to perform the one-person luge here!
We only need to lean back slightly, at about an 11 o’clock position.
#4) The Recovery
This is how we return back to the starting position.
Just as we had a proper order for the Drive – legs, body, arms – we’ll have a proper order for the recovery by reversing it – arms, body, legs.
Straighten the arms, then lean the body forward slightly, and finally bend the legs to head back to the Catch.
Common mistakes with the Recovery: Bending the legs too early when recovering from the stroke. You’ll know you’re doing this when you have to lift the handle up and over the knees.
Instead, wait for the handle to PASS the knees before fully bending the legs.
There you have it, thefour parts of the rowing stroke.
You’ll get better at this as you go, I promise.
Rowing is like golf: the relentless pursuit of the perfect stroke.
One way to check your form would be to record yourself doing a rowing stroke.
If it looks close to the gifs and videos found in this guide, you’re doing great!
Oh, and if you want an expert to review your form, you can do so in our snazzy Coaching app.
You can learn more here:
When to Add the Rowing Machine to Your Workout
A rowing machine can fit into our workout in all sorts of ways.
If you want to give the rowing machine a whirl, including it as part of your warm-up wouldn’t be a bad idea. Since it’s a full-body exercise, it’s a great way to prep our body for the workout ahead.
To warm up with the rower, aim for about 5-10 minutes at a steady pace.
Once you get the hang of the rower, you can look to incorporate it with some of these ideas:
#1) Interval Training
Interval training or HIIT is all about flipping between intensity.
Going hard one moment, then resting another.
So after your warm-up, you could row intensely for two minutes, rest or “paddle” for a minute or two, then back to intensity.
A fun way to do this is to build up the duration and then pull it back with a “Meter Pyramid.”
To Row a Meter Pyramid:
One minute of intensity, followed by one minute of paddle.
Two minutes of intensity, followed by two minutes of paddle.
Three minutes of intensity, followed by three minutes of paddle.
Four minutes of intensity, followed by four minutes of paddle.
Three minutes of intensity, followed by three minutes of paddle.
Two minutes of intensity, followed by two minutes of paddle.
One minute of intensity, followed by one minute of paddle.
If you start this off with a 5-minute warm-up, it’ll take about 37 minutes.
We could aim for 3-4 circuits here, but even 1-2 is a great start.
#3) Steady State
This is exactly what it sounds like: rowing at a constant pace.
After a warm-up, find a pace that you can stay with. Then stay with it.
A good frame of mind here would be about 50% of your effort, but don’t overthink this.
Put on a good podcast or your favorite playlist, find a Stroke Rate you can maintain for 10-30 minutes, and get rowing.
You can pretend you’re in a competition if it helps!
Also, mix and match! The important thing is that you’re doing some type of workout. Don’t fret if it doesn’t fit into the exact format you find here or on other websites.
Should a Beginner Use a Rowing Machine? (Next Steps)
There you have it, my friend.
You now have everything you need to get started rowing.
Don’t overstress if you’re not doing anything 100% right as you start.
Like anything, you’ll get better at it as you go.
Plus, it’s not like you’ll be ejected into the water from an indoor rower.
But, if down the road you do want to take it outside, there are all sorts of leagues and clubs you can join.
It could be a great way to get out and make friends!
Granted, you’ll need SOME type of body of water around you, but if you live next to a lake or large river, there’s likely a team out there that would love to meet you.
Practice indoors for a bit, then take 20 seconds of courage to put yourself out there.
What’s 20 seconds of courage?
We explain it all to you in this video:
Oh, and if you want to continue having Nerd Fitness propel your journey, here are three ways we can help:
#1) OurOnline Coaching Program: a coaching program for busy people to help them make better food choices, stay accountable, and get healthier, permanently.
If ever you come across a snazzy piece of equipment and what to learn how to use it, your very own coach can help you!
Plus, they can guide your nutrition and help you level up all areas of your life.
You can schedule a free call with our team so we can get to know you and see if our coaching program is right for you. Just click on the image below for more details:
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Interested?
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Sharing some of the good stuff we’ve found lately on Amazon. I always love to hear about new things you’re loving, too, so please shout out in the comments below!
Hi hi! How are you?? I hope you’re having a great morning so far! I have to get some things ready for a photo shoot – we’re taking pics for the landing pages + social for my new program – and some end-of-the-year events.
For today’s post, I wanted to share some of the recent Amazon fashion and fun finds. Amazon has come a looooong way in their fashion game, and while I tend to invest more in the classics, it’s the perfect option for trendier items when I don’t want to spend a ton. As far home goods and essentials go, it just makes life so much easier.
I ordered this color because I’m trying to lean into the whole *deep winter* color scheme. It’s a perfect casual beach dress or coverup; perfect to layer with your swimsuit and wear to lunch. It’s super lightweight and flattering, plus they have a ton of colors.
Love the square neck of this dress! It’s more form-fitting (I always wear Spanx with things like this. It’s always worth it, I promise!) and they also offer it in a lot of colors. The fabric is much nicer than I was expecting, too.
I’m super picky about button-up shirts and this one isn’t too sheer, and is oversized enough to wear as a swim coverup. I’ll also wear it with shorts and sandals this summer.
This is by far my latest favorite Amazon purchase. It’s lightweight – so great for summer – and is a square neck cropped tank with shorts. The shorts have an elastic waistband and a zipper. It’s also very flattering and easy to dress up with platforms and jewelry, or wear with sneakers or sandals. I also ordered a navy blue one to wear with white sneakers!
I’ve gone through many pairs of these Bay slide sandals and while the rose gold color might be a bit overdone, I still wanted it. I like that they match everything and are easy to throw on with a dress or shorts.
The Pilot thought my walking pad needed an upgrade, so he installed a wall monitor that’s eye level. It’s made such a huge difference! Also, it’s been very fun to play music watch a bit of Netflix while I’m working. (He used this mount for it, which enables me to rotate the screen and use it for workout streaming.)
So tell me friends: any new Amazon finds you’re loving??
Any summer travel must-haves? I’ll post my packing list once I get everything together!
xoxo
Hi friends! How was the weekend? I hope you had a wonderful one. Ours was filled with events – a very typical Maycember – but lots of fun time with friends and family. We had a birthday party, graduation party, dance party, and I taught a couple of classes.
It’s been a while since we’ve had a little catch-up post around here. While I wish I could have a green juice or coffee with you in real life, virtual will have to do for now. 🙂 So please grab a green juice or coffee, let’s share a giant pastry, and catch up a bit on life!
If we were having green juice right now…
I’d ask you about summer plans! I always love to hear what you’re up to over the summer, camps the kiddos are doing, and if you have upcoming travels.
I’d also tell you about our upcoming trip to Italy and Greece! I’m SO so looking forward to it (the scenery! the food! the SHOPPING) and the kiddos can’t wait, too. If you have any tips for jet lag, please send them my way lol.
Also, I’m having the hardest time finding sandals with a strap that don’t look like old lady sandals or toddler shoes. If you have any Europe sandals (with a heel strap) that are comfy for all day walking and still stylish, pleeeeease lmk. I don’t want to go the Birks or Tevas route, and am just looking for something neutral, comfy and cute! I’ll be wearing these unicorn sandals and my white Vivobarefoots while we walk around and explore.
If we were having green juice right now, I’d tell ya that I’m thisclose to finishing my Integrative Health Practitioner Level 2 certification and am so pumped about it. I could have blasted through the material and finished quickly, but I wanted to make sure I absorbed as much as possible and truly learned everything I could. I’ll also repeat modules to review material later on because it’s a LOT. I can’t wait to put this into practice, interpret real-life test results, and help clients and friends make some incredible and positive life changes.
I’d also probably tell ya about a program that I’ve been working on, and will be sharing later this summer/ early fall / when it’s finished. It really is the whole package and it’s something I wish would have existed when I was in the depths of my health journey. When I wanted to nap all day, couldn’t wake up in the morning, depending on sugar, had horrible anxiety, I wish this would have existed.
I’ll share more soon, but it’s going to be geared towards moms who feel completely burned out and want to find more joy and balance in their life. If you want the info first, just comment WAITLIST on this post (and that your email address with your comment is valid; it won’t be published but I can save it to send you the info when everything is ready).
If we were having green juice right now, I’d tell you that we’re a year and a half away from closing the chapter on military life. And since we’re just chatting and having a juice together, I’d tell ya the truth. I’m ready. The Pilot has had a long, wonderful career, I’m incredibly proud of him, and we’ve met some great friends. At the same time, I can’t even imagine what it will be like to have him home more often (even when he’s flying commercially again) without the pressure, instability, and urgency that often accompanies this life.
I’d want to know if you’ve found any new restaurants or enjoyed any new fitness classes lately. I’ve been LOVING Lagree – we don’t have a studio here but it’s something I enjoy taking when we travel- and hot yoga has felt extra amazing. Restaurant-wise, we have some places opening here in Tucson: True Food is FINALLY coming. For local fare, I definitely recommend BATA for my Tucson friends who haven’t been already.
So tell me, friends: what’s going on in your world? What are you looking forward to the most right now? Any summer travel plans? If you could design a wellness program to help with anything you’re experiencing, what would you include?? (<— this would help me a ton as I finish designing the framework!)
Happy Monday, friends. Thanks for being here today and I’ll see ya tomorrow!
xo
Hi friends! The weekend is heeeeere! What do you have going on? We have two birthday parties, a graduation party, and an end-of-dance season party. I’m looking forward to lots of fun with friends and I can’t believe the kids are done with school next week. We’re SO ready for summer! I’d love to hear what you have going on.
I’m also teaching barre, spin, and blasting through IHP content. I finally finished the massive Organic Acids module and have been learning so much. I’m excited to be able to offer these tests to 1:1 clients in the future.
For now, it’s time for the weekly Friday Faves party! This is where I share some of my favorite things from the week and around the web. I always love to hear about your faves, too, so please shout out something you’re loving in the comments section below!
Friday Faves
Life:
Mother’s Day surprise
The Pilot was supposed to leave on a work trip on Mother’s Day. I was a bit bummed about it, not because of the actual holiday – I knew we could just plan another day to celebrate together – but because I feel like he’s been gone a lot lately and was going to miss having him around.
I took the girls + my nana and mom to brunch at Hacienda del Sol as he left for the airport, and we were shocked when he walked into the dining room in his Peloton athleisure. 🙂 He was driving to the airport and his flight was canceled! It was an amazing surprise.
Brunch at Hacienda was perfect as always. I highly recommend their brunch (or even just dinner outside on the patio) if you’re visiting from out-of-town.
Health, fitness, + good eats:
Flash sale from my friends at EquiLife through this afternoon. 25% off and you can stack my code FITNESSISTA at this link for an extra 10% off for new clients. This is where I get my beloved quarterly detox and binder.
I recently bought their Para Support protocol and it’s part of the sale, too. (I’ll be doing a full blog post review on the protocol. A heads up: make sure your drainage pathways are supported first and I also recommend working with a practitioner for protocols. I’ve been working on liver health, dry brushing, and sauna for the past couple of years and felt like I was ready for something like this.)
Summer accountability challenge is coming May 29th! Mark your calendars and stay tuned for the details next week. It will be a two-week free health and fitness challenge with lots of group motivation and prizes for checking in. 🙂
After years of searching, I FINALLY found a nontoxic shampoo and conditioner that I love and that works for my long hair. I was interviewed for the IHP Success Podcast, and while we were chatting, Julia Hayes told me about Under Luna. She has the most ridiculously gorgeous hair I’ve ever seen, so I was willing to step out of my Costco shampoo comfort bubble and try something new.
I bought the trial bottles of Warrior Shampoo and Revive Conditioner and decided to give it a whirl.
It takes a little while to get used to *clean* shampoo, because they don’t contain the foaming agents of traditional hair care. It doesn’t bubble and froth in the shower; but it definitely feels clean afterwards. It also smells amaaaazing. I still use Moroccan oil on my ends. The biggest differences I’ve noticed: hardly any hair falls out in the shower, and I’ve had a ton of new growth around my temple.
Before, it was very common for me to have a nice handful of hair in the shower (gross, but real). Now, it’s maybe less than 10 strands. It’s been mind-blowing! I’m definitely converted and will be using this from now on.
The best part? Under Luna saw my Instagram stories and kindly offered a 10% discount code for my reader friends. Just click here and use FITNESSISTA at checkout!
Vuori swim! I told ya I’d report back on their swimwear and it.is.awesome. It’s the same dreamy soft stretchy fabric we all love, and the fit is excellent. I’m always a bit wary about buying swimsuit online, but it fit true to size and feels like everything will stay in place. These are the dune bottoms and dune top, and while the bottoms are a tiny bit cheeky, it’s enough to be on trend without being *too much.* I think it’s my new fave swimsuit!
Obsessed with this Amazon set. It was only $35 and they have a ton of colors. It’s shorts, a cropped-ish top, super comfy yet put-together.
Sharing tips on how to create a home gym on a budget and what equipment you need.
Hi friends!
For this post, I wanted to chat about how to set up a home gym and what equipment you need, especially since many of us are still working out at home, or you might be considering building a home gym on a budget.
Home gyms are getting even more popular since the pandemic started and there are SO MANY benefits to having your gym at home. One of my favorite parts is that there’s zero commute time, no gym membership, and if the kids are home, I can just get in a workout while they play or watch a show.
Creating a home gym can be a bit challenging if you have a limited budget (some gym technology and gear is pricey!) but there are ways you can create a home gym that works for your needs without breaking the bank. You can also customize it based on what you like to do and what products you think you need.
Before I get started, I just want to emphasize the fact that you don’t need fancy or expensive pieces of equipment to get into a great workout. All you need to get an awesome workout is a plan, sneakers that fit you, and motivation. Anything else is just a bonus.
How To Create A Home Gym On A Budget
Take advantage of what you already have and create a wish list for future items
Grab a program like Microsoft Excel or Google Sheets and start listing all the stuff you already have. Then, prioritize them in the second column by assigning a rating system or numbering them. For the items you want to get your hands on, add them in a third column and prioritize them too. This will keep you organized and help you make smart decisions about what to get next. So, get ready to conquer your shopping list like a boss!
Create a budget and estimate expenses
Determine a total spending budget and after doing some searching online, you can estimate how much your total gym set-up will cost. Be realistic and don’t break the bank! Next, hit up the interwebs and search for the equipment you want. Check out prices on different sites and make a list of what you need. Add up the total cost and voila! You’ve got an estimate. Just remember to factor in any extra costs like shipping or assembly fees. Now you’re ready to flex those budgeting muscles and get your gym set up on point!
Invest in multi-tasking tools at first
An example of this is if you’re looking for strength training equipment, find something that you can use for multiple things (like dumbbells) and is versatile, before expanding into different products in the same theme (like barbells, kettlebells, etc.)
Create a dedicated workout space
There can be a full-room gym in your house, a garage gym, an office corner gym, or whatever you have the room to use. If you don’t have a dedicated space, you could even store your workout items in a closet in a large bin. If space is an issue, focus on the items that don’t take up a ton of room (like resistance bands, jump rope, small Pilates ball, etc.)
Buy secondhand equipment
Looking for a deal on gym equipment like iron plates, bumper plates, or a squat rack? Check out Facebook Marketplace for some sweet discounts on used gear. Just make sure to inspect it before you buy it! And keep an eye out for gyms that are closing or moving – they may be looking to sell their equipment to recoup some costs. But remember, if they leased it, they can’t sell it. So do your research, negotiate the price, and get ready to pump some iron without breaking the bank!
Choose the equipment you will use!
This one seems obvious, but don’t purchase anything you won’t be excited to use in your routine. 🙂 A spin bike makes a lovely clothing rack but would be a waste of money.
Tips For Creating An Apartment Home Gym
Living in an apartment doesn’t mean you have to sacrifice your fitness routine. While you may have less space to work with, there are still plenty of ways to create an effective home gym right in your apartment. One key tip is to focus on equipment that can be easily stored away when not in use, such as resistance bands, yoga mats, and adjustable dumbbells. You can also look for equipment that doesn’t require jumping or making loud noises, like stationary bikes or rowing machines with magnetic resistance.
Another tip is to use vertical space to your advantage – consider installing wall-mounted shelves or using storage bins to keep your equipment organized and out of the way. This will help you maximize your space and keep your apartment looking tidy. Finally, don’t forget about the importance of noise reduction – using a noise-reducing mat or investing in quieter equipment can help keep your neighbors happy. By following these tips and getting creative with your setup, you can create a functional and effective apartment home gym that fits your space and your fitness goals.
Here are some of my top home gym essentials!
Home Gym Essentials
Weights and resistance training
Dumbbells: The classic never dies. I think if you add anything to a home gym, a couple of sets of dumbbells are all you need and provide the best value and versatility. I’d go with a light pair (3-8 lbs) and a heavier set (12-25 lbs). Adjustable dumbbells are another great option if you don’t want to take up a ton of space.
Kettlebells: Kettlebells are a great way to switch up your strength training. I love using them for swings and unilateral strength work like single-leg deadlifts, shoulder presses, farmer carries, and rows. A kettlebell workout is here.
Barbells: If you’re used to strength training with dumbbells, a barbell can be a fun way to do something different.
Bowflex or cable machine: A Bowflex is a little less cumbersome than a cable machine and does a lot of the same things. I have this one and love it.
TRX: TRX is another one of my must-have items. You can install them anywhere, they’re extremely lightweight, and you can do so many exercises with them. My favorite TRX exercises are here.
Resistance bands: These are perfect if you’re a beginner and don’t want to purchase dumbbells yet, or if you have limited space. These are also wonderful for travel.
Cardio options!
For cardio options, check out Facebook Marketplace or Craigslist. People are always getting rid of fitness equipment and you might find something awesome!
Treadmill: My #1 favorite brand is Woodway, but they’re hard to find, and Peloton offers a treadmill. <— I haven’t tried it but know it has to be good.
Spin bike: My Peloton is still one of my all-time favorite purchases. I use it at least once a week and LOVE the classes. The Pilot is hooked on it now, too! I recommend a spin bike because it’s low impact, you can get in an excellent cardio workout, and they don’t take up an insane amount of space. Check out my review of the Peloton bike here, and how to PR on the Peloton here. If you decide to go for it, email me and I’m happy to pass along my referral code.
Rowing machines: These are incredible to have at home if you want a different cardio option or you like interval training. I like the rowing increases strength and definition in arms and back, when these areas can be a bit neglected on the spin bike, treadmill, or stairclimber. The IndoRow is my fave brand.
Battle rope: Battle ropes are so much fun (lots of exercises here!) and a fantastic way to get your heart rate up quickly.
Jump rope: This is the most economical cardio option. Grab a jump rope and do some jump intervals.
Mat. Any mat will do, and Target and Amazon offer inexpensive mat options. My all-time favorite mat is Manduka.
Theragun. This handy tool is inssannnnneee at relieving sore muscles. If you’re looking for an ultimate recovery tool, this is a good one.
Fun extras
(I miss my lil Bella Boo)
Apps and On-Demand Workouts
Peloton App:
I think we all know I love Peloton. The classes are fantastic and I love the music. I will say I prefer the cardio and yoga classes over the strength and boot camp classes, but I think they do an incredible job. Check out my full review of the app here.
Les Mills On Demand:
Les Mills On Demand is one of my very favorite resources for home and travel workouts. The instructors are the best of the best and the workouts and science-driven and research-based for maximum effectiveness. They put a lot of care and science into the structure and design of their workouts, and you can tell. My top classes are BODYPUMP, BODY ATTACK, and GRIT. Get 21 days of Les Mills On Demand for free with this link.
Sweat app:
Sweat App. If you’re looking to follow a precise plan, the Sweat App is the place to be. They have so many different programs and I like these workouts when I don’t want to think about anything and just go.
Barre apps:
Physique 57, Pure Barre and barre3. These are perfect if you’re looking for a barre workout! I used to prefer the P57 workouts but I feel like the On Demand ones have been a little stale lately.
How much does a home gym cost? Well, that depends on how fancy you want to get. You could go all out and spend upwards of $15,000, or you could keep it simple and spend as little as $200. Don’t let the price tag scare you away though! With some savvy shopping and a bit of creativity, you can build a budget-friendly home gym that will help you crush your fitness goals without crushing your wallet. So, whether you’re looking for a full-blown fitness palace or just a small space to get your sweat on, there are plenty of options out there to fit any budget.
Get fit without going broke – create a budget-friendly home gym and crush your fitness goals!
You don’t need to spend a fortune to get fit and healthy. With a little bit of creativity and planning, you can create a home gym that won’t break the bank. Just remember to prioritize the essential equipment, look for multi-functional items, and keep an eye out for sales and discounts. Trust me, with some effort and dedication, you can achieve your fitness goals from the comfort of your own home without having to shell out a ton of cash. So, what are you waiting for? Start building that budget-friendly home gym today!
Do you work out at home or the gym? If you could add anything to your workout space, what would it be? I want a Peloton tread… or a Technogym Skill Mill.
We’ve helped thousands of people run injury-free and train for their first 5k or marathon, and we’ve put together everything you need to know below too!
If you’re interested in starting a proper running practice (which you are, ’cause you’re here), you may want to try our new app! It contains a fun adventure that will take you from sitting on your couch to running a full 5k – with plenty of benchmarks in between for you to find your groove. No guesswork needed, just tie your shows and follow along with the app.
You can sign-up for a free trial right here:
Alright, let’s do this thing.
How to Run Properly Stage 1: Initial Conditioning
Before you even THINK about strapping on a new pair of Nike shoes and going for a run around your neighborhood, we need to get a few things straight:
Your body needs to have a base level of fitness before running becomes a viable option.
Here’s why running too early can be harmful:
Every time you run, every time you take a step, you put the pressure of your entire body weight on the muscles, tendons, and joints in your legs, knees, ankles, feet, and toes.
If you are overweight and have improper running technique, that means your joints and tendons are taking an absolute POUNDING for however many steps you take during your run: around 6,200 steps in a 5k, 12,200 steps in a 10k, or 50,000+ steps in a marathon.
Your initial conditioning for running will center on three points:
#2) Strength Train.We have coaching clients who repeatedly injured themselves running until they started a strength training practice. After lifting some weights their ligaments grew strong and allowed them to run injury-free.
Swimming – very low impact as the water holds you up.
Elliptical – although I’m not a fan of spending all afternoon in a gym on a treadmill, this is the better option as it removes the opportunity for joint impact.
To Recap: strength train, reduce your calorie consumption, and begin a low impact activity – build up your foundation to prep your body for running. The less weight your body has to carry around, the less work your legs and joints have to do, the less likely you’ll be to damage your joints and/or injure yourself.
Now that you have a solid foundation and you’re ready to start running, you can move on to the next step.
If you don’t know where to start on changing your diet, or have had trouble with it in the past, I got you.
We created the Nerd Fitness Diet cheat sheet to help you get going. It’s a level-up system designed for you to adopt new healthy habits, that will stick, by slowly progressing you from a newbie to an expert.
If you’ve had trouble previously, perhaps it’s because you changed too much too quickly.
Want to check it out? You can grab it for free when you join the Rebellion in the box below!
Download our free weight loss guide
THE NERD FITNESS DIET: 10 Levels to Change Your Life
Follow our 10-level nutrition system at your own pace
What you need to know about weight loss and healthy eating
3 Simple rules we follow every day to stay on target
How to Run Properly Stage 2: Warm-Ups for Running
Before you take your first stride as a runner, you need to be properly warmed up.
When most people think of warming up, they probably think of standing there and doing some static stretching for 10 minutes…you know, to make sure you don’t get injured!
Wrong! Fail! Stretching before running can actually increase your risk of injury.[3]
Instead, try a dynamic warm-up – get your body properly warmed up and prepared for the rigors of running.
Let’s set you up with a few different options:
#1) A running-specific warm-up video from my friend Jason over at Strength Running, who you’ll see in more videos below:
#2) Coach Staci providing you with a quick sequence to try out:
Just like with strength training, if you don’t have time to warm up, you don’t have time to run.
Cut the run short if you need to, but not the warm-up!
How to Run Properly Stage 3: Correct Running Technique
If you don’t learn how to run correctly, you’re doomed to develop an overuse injury and that’s going to negate the whole reason you started running in the first place!
This is why your running form is so damn crucial: when you run, you’re putting hundreds of pounds of pressure on your joints and ligaments with each bounding step down the road. This is then repeated thousands of times over the course of training and a race.
No wonder nearly every runner has tons of stories of injuries they’ve had to deal with. It can be a brutal activity that can wreak havoc even with good running mechanics.
With poor running mechanics, the results are compounded.
Not the GOOD kind of “compounded” like compound interest, which you learned in 2nd grade with the story about starting with 1 penny a day and doubling it for 30 days.
The BAD kind of “compounded” like plantar fasciitis and stress fractures and sore IT bands and torn ligaments and crazy soreness all the time.
You know, painful stuff…
We don’t want that.
Make sure you follow the below five steps:
1) LEAN FROM YOUR ANKLES
Lean from your ankles, and keep a straight line from your ankle, through your butt, and up to your head. If you’re standing still with this slight forward lean, you should feel like you’re about to fall forward.
Just don’t actually fall forward.
When you start running, gravity will help keep you progressing forward. A proper lean from the ankles keeps your body in alignment and loads your muscles properly and efficiently.
2) INCREASE YOUR CADENCE
Cadence is your stride rate, or the number of steps you take per minute. It will probably seem weird at first, but you’re putting less stress on your legs with shorter foot strikes.
Your cadence should be at least 170-190 steps per minute when you’re running at an easy, conversational pace. It will probably increase once you start running faster—that’s normal.
“Steve, what the hell do I do with “170-190 steps per minute?”
Great question. Go to Spotify and look for 170-190BPM playlists, like these which I found here:
Not on Spotify? Cool. (But like, why?) To get a cadence, try running to Outkast’s “Hey Ya” and time your strides to match the beat. That’s the cadence you’re looking for:
Research has shown[4] that increasing your cadence and taking more steps (around 180 per minute) provides many of the same benefits of barefoot running:
Less impact shock that goes up your legs.
Improved running economy (or your efficiency, which means you’ll run faster with less effort!).
Reduced chance of injury.
You’ll feel like you’re taking way more steps than normal – that means you probably had poor form before and now you’re fixing it!
If your legs get to the point where they’re going this fast, let me know:
3) FOOT STRIKE AT THE RIGHT TIME
When your foot comes down and makes contact with the ground, it should be underneath your body, not in front of it.
Combined with a quick cadence and a slight forward lean from your ankles, you’ll be distributing impact shock evenly—and efficiently.
This aspect of running form is often skipped over by beginning runners.
Instead of focusing on where the foot is landing in relation to the rest of the body, they focus too much on running on their forefoot. If you don’t land in the right place first, a midfoot or forefoot strike will only do more damage.
As you’re running, a good mental cue is to think that you’re just “putting your foot down” in a straight line underneath your body.
There’s no reaching or stretching your leg out in front of you.
Practicing this mental cue will have your leg touching down almost exactly underneath your center of mass, distributing your weight evenly and safely.
4) LAND ON YOUR MIDFOOT
While not as important as landing underneath your center of mass, becoming a mid-foot striker has a host of benefits.
It can help you avoid a lot of injuries by absorbing impact shock and preventing a severe heel striking running stride.
Heel-striking can’t be entirely blamed for injuries and labeled “bad.”
Even elite athletes heel strike when they run races! It’s not entirely bad— especially if you’re putting weight down on your foot just after you heel strike, instead of directly on the heel.[5]
What you should focus on is having a higher cadence, landing underneath your body, and not aggressively heel striking.
Try to land with your foot flat on the ground, instead of with your toes angled upwards.[6]
5) SYMMETRICAL ARM SWINGS
Nobody wants to look at you running if you’re flailing your arms wildly all over the place like Elaine dancing from Seinfeld.
An ideal arm swing has your arm bent at about 90 degrees and a front-to-back swing (not side-to-side).
Imagine a pretend line that goes down your mid-line or center of your body. When you run, your hands should not cross over this imaginary line.
Cup your hands loosely together (no clenched fists!) and if you want to use your arms for momentum, pump your elbows, not your hands.
Once you incorporate these changes into your running form, you’ll feel a lot more comfortable and your injury risk is going to plummet.
For extra credit, learn to run softly and quietly.
Foot stomping isn’t allowed and gets increasingly more difficult as you approach 180 steps per minute.
A few other things you want to keep in mind:
Keep a tall back, chest up. No slouching.
Look 30-50 meters in front of you – not head down looking at your toes.
Both are easy cues to keep an athletic posture and good running form.
Go back through and read this section a few more times. We know it’s a LOT to think about while running, but it is incredibly important.
If you get a chance, have somebody film you running, and then watch your tape back to see how you’re doing.
I should note that we provide form checks to our coaching clients.Through our awesome app, you can record a video of your running form or exercise technique and send it right to your coach! That way you can know your running and training safely and correctly!
How to Run Properly Stage 4: Walk Before You Run
Starting a running practice can be daunting.
That’s why I actually recommend walking first. I mentioned earlier that walking can help build the foundation of a great running practice.
Once you’re comfortable moving a little bit, an ideal way to actually start running is to alternate between a brisk walk and a jog. This can help you build up some strength so you can run at a more constant pace.
Try the following five steps to start your running practice:
Get comfortable walking for 20 minutes. That’s it. Stroll around your neighborhood a few times a week, until this is a cake-walk.[7]
Bump it up to 30 minutes. After 20 minutes is no problem, take it to the next level for a 30-minute walk. Once you can handle this fine, we can start picking up the pace.
Start run/walking. Walk as you have been for 10 minutes. Then, pick up the pace for a light jog for a minute (or 30 seconds if this is too tough). Give yourself a couple more minutes of walking (or longer) before you start jogging again. Do this for about 10 minutes, then walk normally for the last 10 minutes. You’ll still come in at 30 minutes for your exercise.
Now, run for longer. Once you’re comfortable holding a one-minute jog, let’s take it up a notch. We’ll still have you warm up for 10 minutes of walking, but when you jog, try going for a minute and a half. If this seems easy, go for 2 minutes! Alternate to a slower walk whenever you need to catch your breath.
Before you know it, you will be a runner. As you expand your jogging time, lower the amount of time you walk. At this point, you’re basically running with some short walking breaks. Which is fine! This is how people start to run and many continue to alternate between walking and jogging forever. Even if you get to the point of running races, there’s nothing wrong with taking some walking breaks. You do you.
Alright, we’ve talked about technique, plus some tips for getting up and running.[8]
However, I know you’re gonna ask, so let’s talk about what kicks you should rock.
Which Shoes Are Best for Running?
There are four components to look for in any shoe.
If the shoe doesn’t meet these four criteria, then your foot is going to be compromised.
A good shoe for running has:
Minimal “heel drop:” a lower heel-toe height difference.
A wide toe box that allows your foot to spread as it lands on the ground with each step.
A pliable bottom that allows your toes to bend to a full ninety degrees of flexion as you step.
Something to attach it to your ankle area.
Let’s look at each in a bit more detail:
1. Minimal heel-toe height difference (aka “drop”). When your shoe raises your heel higher than your forefoot (aka “heel lift”), your ankle and lower leg are being positioned in a slightly shortened position for the duration that you’re wearing the shoes.
When your leg muscles are thrown into a slightly unnatural position, it means the mobility of your ankle will suffer… and this will limit all sorts of things including your running gait.[9]
This doesn’t just mean high heels either…although running in heels is ridiculous.
This includes most regular shoes that have a bulky heel and lower toe. In many shoes, you’ll see this difference between heel and forefoot referred to as a “drop,” so “zero-drop” shoes are shoes where heel and forefoot are at the same height.
Check to see what your current shoes weigh, and each time you buy a new pair of shoes, work your way towards more and more minimal shoes – down to 10 oz or so (which would qualify them as “minimalist shoe” in our book).
Our advice would be to not go too far below 7-8 ounces.
The big question: “Should I be doing barefoot running?” – Occasionally, and with proper form, SURE. But don’t just put on a pair of Vibram 5 Finger toe shoes and go run a 5k on concrete tomorrow. That’s a recipe for disaster.
2. A wide toe box that allows your foot to spread as it lands on the ground with each step. With each step you take, your foot actually spreads wider upon landing. This is impossible for your foot to do when it’s in a shoe that is too narrow.
If the toe box is not at least as wide as your foot when you’re standing on your foot, while it’s bearing your weight, that’s a problem for your foot. Know that as your foot becomes more ‘natural’ it’s possible it will it may widen further, as the muscles and bones reposition themselves.
Feet crammed into a shoe is like putting a leash on Sonic the Hedgehog: they want to be free!
3. A pliable bottom that allows your toes to bend fully as you step. Your great toe is meant to flex to ninety degrees as you move through the gait cycle. See below:
If your shoe does not allow this due to a hard sole, your feet won’t be able to move as well, and the soft tissues of your foot will get weaker from not being used fully.
PLUS, when you aren’t flexing your big toe regularly, your body will start to lose the ability to use that joint fully. This can lead to all sorts of problems. Doh!
4. It’s strapped to your foot. If the shoe isn’t strapped around your ankle, your toes are going to grab at the shoe to keep it on with every step you take. This makes some of your foot bones push down and some of your foot bones lift up.
That shift means you change the amount of forces on each bone. Over time, this can lead to stress fractures and tissue injuries.
Check out the video below from movement specialist Kelly Starrett:
For each point above, this isn’t an “all or nothing” scenario. Similar to your nutrition, do the best you can when you can, and work your way into running with a minimalist shoe.
If you want to learn more about proper footwear, make sure you check out “A Nerd’s Guide to Healthy Feet,” written by Kate Galliett of FitForRealLife.com.
Where Can I Go for a Run? What’s the Best Surface to Run On?
For the most part, it doesn’t really matter what surface you run on if your form is good and you’re resting enough to recover between your workouts.
But each surface does affect your body in different ways, so you should know the pros and cons of each one.
#1) Asphalt (road)
People have been running on the roads since they were first paved over 100 years ago. Most people run exclusively on the roads since they’re the most common surface that’s available for running.
There’s nothing inherently wrong with road running. It’s stable and has a relatively predictable surface so you probably won’t twist an ankle.[10]
As long as you’re avoiding cars and running AGAINST the flow of traffic (so you can see approaching cars) you’ll be safe.
The danger of roads comes when you run on the same side of the road all the time.
The problem lies with the road’s slope.
For drainage reasons, every road has a slight slope toward the curb. If you’re always running against the flow of traffic your left leg is going to be slightly lower than your right. The solution is to switch sides of the road, but only if traffic conditions allow.
#2)Concrete (most sidewalks)
Most sidewalks are made of concrete, not asphalt, and are actually a lot harder than the road itself. This isn’t necessarily a drawback, but you will be experiencing more impact forces on concrete than the road. If you do a lot of running on the sidewalk, make sure your form is as good as it can be![11]
#3) Grass (fields)
Unless the grass is very hard-packed and smooth, I don’t recommend running on it for a long period of time. Grass is very soft so you won’t be sending jarring impact forces up through your legs like concrete, but the uneven surface is going to break up your stride and you could tweak your ankle or a muscle in your foot.
Some grass is great to run on, though. The harder and smoother it is, the better it is for running…like a golf course.[12]
#4) Dirt or crushed gravel trails
Smooth dirt or crushed gravel (very fine— not big chunks of gravel you find in some driveways!) are some of the best running surfaces. Like the hard grass surface of a golf course, dirt and crushed gravel trails offer the same impact-dissipating qualities while still retaining firm footing. It’s the best of both worlds.
You’ll find these types of trails at larger parks with walking paths or in national/state parks with well-maintained trails.
#5) Single-track trails
Think sharp turns, rocks, roots, stream crossings, hills, and anything else Mother Nature can throw at you. In a word: FUN.
These trails are usually narrow and filled with obstacles. The hills, direction changes, and irregular surfaces will force you to use a lot of stabilizing muscles in your lower legs. This could be good for building strength.
#6) Track
Found at most local high schools and colleges, a 400-meter outdoor track provides a great training place for workouts.[13] But that’s what they’re for: workouts. Not every day running!
The surface is forgiving like hard-packed dirt or a very firm golf course. But while the surface is great, the turns are what makes a track not ideal for everyday training. By doing all of your running on a track, you’re constantly turning left and setting yourself up for muscle imbalances.
You’re better off running somewhere where the turns are varied so you expose yourself to different stresses instead of the same thing over and over again. That’s how overuse injuries happen. Tracks are for faster workouts, not easy distance runs.
WHAT SURFACE SHOULD YOU RUN ON?
Your training would ideally be a combination of all of the surfaces that are available to you. Exposing your body to as much variety as possible will give you a better chance at preventing injury since you’re not doing the same thing over and over again.
The few types of running surfaces that lend themselves to more frequent training are:
Smooth dirt trails
Crushed gravel paths
Hard-packed grass (like a golf fairway).
The footing is sure and the surface isn’t too soft or firm.
Limit your running on concrete and technical trails because of the injury risk.Most sidewalks are made from concrete and are incredibly hard. Throw a tennis ball on one to see for yourself—it’ll shoot right up into the air because of the returned energy. Those same forces are being returned into your legs when you run on them.
Technical trails present a different challenge: roots, streams, rocks, and uneven terrain.
Run sparingly!
A good strategy to use when deciding where to run is to figure out how your body feels.
If you’re sore or have a tender muscle, run on a softer surface. A dirt trail or well-manicured field will help you recover better than the roads.
But if you’re doing a workout, you want to avoid technical trails or concrete sidewalks. Pick the track, a clear dirt trail, or a road without a severe camber.
Will Running Help Me Lose Weight? (Make Sure You Like Running!)
When people tell me they’re going to start a running routine, I always ask: “Great! Do you enjoy running?”
If the answer is “No, not really” then I’d say, “Interesting. Then….why running?”
Most peoplethinkrunning = weight loss.If you’re brand new to health and fitness, and you’re trying to lose weight, you’re most likely overwhelmed at what you should start with and how you should train.
So let’s answer the question “will running help me lose weight?”
Maybe!
Runningwill help you lose weight if you do two things:
Runningwon’t help you lose weight if you do two things:
You run consistently.
You don’t fix your diet.
As sexy as it is to think that just going for a run will help you lose weight, the data doesn’t back it up. Time Magazine rightly pointed this out years ago, and got yelled at for telling the truth, that exercise alone won’t make you lose weight.[2]
This is a common mistake:not fixing your nutrition if you’re running for weight loss!
If this were a movie, nutrition would be Tom Cruise inMission: Impossibleand exercise is that funny sidekick who helps Tom. Let’s be real here, Tom is doing all of the heavy lifting to make that movie what it is.
While exercise is important for health, it doesn’t have to be running. It can come from activities you DO enjoy:
“I don’t love it, but I need to complete it for a fitness test.”
“I’m running a 5k for charity/work and want to do well.”
“Not yet, but I think I could…”
“I like how I feel AFTER a run.”
…then we can continue the conversation!
The perfect place to continue the conversation?
Our new app! We have an adventure that takes all the information in this guide and provides it with actionable steps (hehe) for you to get up and running. No more “am I doing it right?” just follow the app and know you’re training correctly.
You can sign-up for a free trial right here:
How Do I Start Running? (Next Steps)
Once you get comfortable running around your neighborhood or park, you can start thinking about taking it to the next level.
Have you ever thought about running a race? They can be a lot of fun!
Here’s a clip from a race years ago where I dressed up like a Caveman with 20 of my friends and raised thousands of dollars for kids with cancer to go to summer camp!
If you want to learn how to get started, make sure you check out our article “Couch to 5K.” We cover the popular program and give our take on running your first race.
Just make sure you don’t make these 5k mistakes:
If you want even more guidance on long-distance running, I’ll point you again to my buddy Jason Fitzgerald’s wonderful site Strength Running. I reach out to Jason whenever I need advice on proper running (including the tips found in this post).
Alright, I think you’re ready to lace up and head out the door!
Want a little more help getting going? A slight nudge to get you out of the door?
Here are my top recommendations for next steps:
#1) We have a bunch of NF Coaching clients that love to get outside and run!If you want step-by-step guidance on how to lose weight, eat better, and learn to run properly, check out our killer 1-on-1 coaching program:
#2) If you need a trigger to “get up and run” check out NF Journey. Our fun habit-building app helps you exercise more frequently, eat healthier, and level up your life (literally).
Try your free trial right here:
#3) Join the Rebellion!We need good people like you in our community, the Nerd Fitness Rebellion.
Sign up in the box below to enlist and get theNerd Fitness Starter Kit,including the 15 fitness mistakes you don’t want to make and our guide to the most effective diet and why it works
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15 Fitness traps you should avoid
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BONUS: How to level up your life and be the hero of your own story
Now, your turn!
Are you an avid runner?
Do you have any tips for Rebels just lacing up?
Or are you like me, and only run when something is chasing you?
Let us know in the comments!
-Steve
PS: Don’t forget to check out the rest of our running content!
You can read the review if you want to science out about running strides.
This is called a “proprioceptive heel strike” and is done just to get a sense of where the ground is.
When your toes are angled up, this is called “dorsiflexion” – nerd alert!)
Giggle.
I really do crack myself up while doing this.
Gait means the locomotion of limbs, more or less. Check out this Wikipedia article for more, which also has a sweet gif of an elephant in it.
Just watch out for potholes.
Heel-striking is going to bite you in the ass if you’re smashing your heels against one of the hardest surfaces you can run on.
I’mnot recommending you sneak onto a golf course to run… but if you do, you’ll experience my favorite running surface. Many high school cross country meets are held on golf courses for this reason: they’re soft enough to be easy on your joints and muscles, but hard enough to give you enough spring to let you do some fast running.
Since they’re perfectly measured at 400 meters to a lap, you can run intervals precisely and get a lot of great data on how fast you’re running. You can use that information to predict how fast you’ll race in your 5K. Run by your local track and take note of the markings on each turn. Get familiar with the starting line, 200m mark (on the opposite side, at the next turn), and how to run a mile there. Note that a mile on a track is not 4 laps! You need to find the mile marker line, which is about 9 meters behind the starting line. It should gradually curve closer to the starting line as you reach the outside lanes.
