A glimpse of why I head out the door at 4am. Lately, I've been getting requests on @strava & FB about my daily gym routine. This will be a post on my website, but a quick summary: mobility, core, and strength. I use my first workout to assess my body- to see if I have any tightness, weakness, or pain anywhere. I believe the reason I've been able to stay injury free for over two years now is because of routines like this. It's all in the details, and I'm a huge believer in proper recovery. So each day I spend a lot of time on my ankles, hips, glutes, calves….I stretch, foam roll, and do a lot of exercises that are not at all exciting or new, but they work! At the end of this video, I'm hydrating with @spring_energy newest hydration product! Also a part of daily recovery- it's incredible! I've been using it for over 4 months and like all their products it's REAL food and VERY effective! It's also super tasty and NOT made into a powder…tastes like apple juice. Good recovery requires rehydration so give this a try and make sure to enter YELLOWRUNNER at checkout for a discount! I'll be posting more videos like this to help YOU become a better, stronger athlete so stay tuned and if you have anything particular you want me to focus on, leave it in the comments below and I just might include it in my next video! Cheers to a stronger, healthier YOU! #recovery #trailrunning #sallymcrae #yellowrunner #betterbodybetterathlete #moveyourbody #fitness #coreworkout

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In between races I do a lot of foam rolling, tissue work (thanks @addaday)stretching and strength work! I often post lower body and core exercises but I've gotten quite a few requests for upper body- which makes me happy because I think it's so important! Do YOU believe upper body strength is essential for running? I hope so! It's often overlooked and many times blatantly avoided. But the truth is, you need a solid upper body to stay strong for the entire duration of a race- or any sport for that matter. Your form will break and you will slow down if you're lacking strength. Now I'm not advocating that you need to flip tires and fly around on gymnastics rings to gain a little strength. All you need is a few concentrated upper body sessions a week and you'll notice a difference. And as always, I like to reveal some of my favorite compound, time saving exercises that you can do at home and with little equipment. The 3 exercises in this vid not only work your entire upper body but they target your core and challenge you to keep good form as you fatigue. Do 8 reps of the kneeling exercises then go right into the plank exercise for 8 reps on each arm. (I've demonstrated 5 reps to keep the vid short) Start with 2 sets then work your way up to 3 sets and increase the reps if you need more of a challenge. Cheers to a stronger, more powerful YOU! Who loves ya? #sallyMcrae #addadayAthlete #croptopwar #niketrailrunning #upperbodyexercises #coreworkout #trailrunning #betterbodybetterathlete #betterathleteseries

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Happy Fit Friday my Friends! I've got another combo exercise for you today as part of my #betterathleteseries. This single leg squat with a leg lift targets EVERYTHING & challenges your balance and coordination, which we ALL need to be improving! As always, I aim to show exercises you can do at home with minimal equipment…so grab your dining room chair or desk chair (yes you can do this in the office!) Keep your core engaged and as you squat down, sit back. Keep your knee and toes pointed in the same direction and focus on those glutes as you sit! When doing the leg lift make sure you lift up and down with complete control- use those hips! Stronger hips, and glutes means less injuries; so if you only got one exercise to do today- make it this one! Try 3 sets on each leg. One set is 10 squats with 10 leg lifts. You can break up the reps of ten by doing it how I've demonstrated here…2 squats and two lifts, repeat. As you get stronger you can increase reps. Get after it! Cheers to a better, stronger, YOU! #wholovesYa #sallymcrae #betterbodybetterathlete #betterbodybetterathleteseries

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The Better Athlete Series

helping you become the best runner you can be