I think as runners we are so focused on our legs that we sometimes forget that we can have those sexy sculpted arms, too! I spend at least two days a week post-run working my arms by doing tricep dips, kick backs, bicep curls and push ups. I also do the plan pose which I think is great for not only the arms but the entire body. I wanted to remind you today to WORK THOSE ARMS! Have you seen Kelly Ripa’s sculpted ‘ceps? Dang!

You don’t have to get buff to have sculpted arms. By controlling the amount of weight you use you can keep them looking nice and rounded without looking like a weight lifter. I use 15 pounds when I work with weights, and i do about 8-10 reps of each exercise.

Here’s a video of the bicep curl using two weights:

I also use the isolated curl. Sit down on a chair. Put the weight in one hand, resting elbow on knee. Rest your other hand against your knee. Lift the weight slowly, doing 8-10 reps. This isolates the muscle, rather than using a variety of muscles as you are doing when you use the exercise in the video above. Both are good for the bicep.

The tricep dip is as follows:

She shows a few varieties. You can do these on a bench, bleachers, chair, etc . . .

You Go Girls!
So on Saturday Shalane Flanagan smashed the indoor 5,000 meter at 14:47.62 while Kara Goucher, who I posted earlier about wanting to have kids soon, won the 3,000 meter in Boston. You go girls!

In other news . . .

Today I ran 4.5 – not breaking any records but for me running a good pace averaging around 9:15 – and then came home and worked on some core exercises. I also did a few lunges and squats, but I’m trying to be easy with these and they do have a tendency to strain my knees and since I have that ITBS issue I’m still clearing up I don’t want to put too much stress on the knee.

Now, off to finish watching the Bachelor, which I taped last night since I fell asleep at 8:30! That four day trip with the two girls wore me out!

Happy Workouts!