The Empower Your Run Challenge
Did you know that our new Expecting and Empowered App has a whole new set of running programs for postpartum women?! As it starts to warm up for spring, we thought it would be a great time to host a challenge to help those who might need a little extra motivation to get back to hitting the pavement.
We’re kicking off running season with a 6 week accountability challenge specifically for YOU running mamas. Whether you’re postpartum and looking to get back into running, haven’t run in a long time or are brand new running - this challenge is for everyone! Running is a PASSION for both of us and we want to share this passion with all of you.
THE RULES:
Start date: The challenge begins on April 11th. Put the start date of your challenge along with your name at the top of your accountability sheet (linked below).
End date: 6 weeks after the start date takes us to May 23rd. All entries will be due no later than 11:59 PM CST on May 23rd. The winners will be announced on our Instagram story, and they will be emailed or direct messaged.
App Subscription: You must be an Expecting and Empowered App user in order to participate in this challenge. Visit the Apple Store or Google Play Store to download.
Challenge Sheet: Make sure you have the accountability challenge sheet printed or saved on your computer or phone. Over the next 6 weeks, you will need to keep track of your challenge activities and put the date that you completed each one in the box. Each week you will keep track of your 2 Expecting and Empowered Runs, 2 Expecting and Empowered Exercises, and 1 self care activity.
As always, this works on the honor system (because we cannot be there to check, although we wish we could give each of you a squeeze and encouragement).
Running Assessment: Before starting the challenge you must complete the “Postpartum Running Assessment” in the E&E app. You can find this at the top of the running section of the app. Click the green “Take Postpartum Running Assessment” at the top of the running screen.
E&E Strength Training Exercises: Upon taking the running assessment, if areas of weakness are identified you will be given a customized strength training plan to help you rehab. These would count towards your two strength training days, OR you could either our Postpartum Program or Elevated + Empowered Program inside the app. 2 days of strength training per week are required for the challenge.
E&E Run: You must do 2 E&E runs from our app each week. These could be from the 12 Week Return to Running Program or could be one of the individual runs in the app - we have beginner, intermediate and advanced level runs to choose from.
Self Care: You cannot pour from an empty cup mama. This is a reminder to take time for YOURSELF to recharge and fill up your own cup. This is something aside from your workouts. We’d suggest the self care activity takes at least 15 minutes. Anything from meditation, to heading to a coffee shop with a book by yourself, to a pedicure, to walking while listening to a podcast, to a prenatal massage, to a bath. Whatever refreshes or improves life for YOU!
Social Shares: We are not requiring shares on your feed post during this challenge, instead we ask that you share in your Instagram or Facebook story once a week during the challenge. This can be you sharing you a run, a workout, your challenge sheet, or anything having to do with the challenge. Please tag us in these shares so we can share them with the community! We are including graphics you can download and use for your social shares if you would like. Feel free to add in your own pictures and text.
BONUS Entry: Record yourself running before the challenge, preferably on a treadmill, and record an after. Send to us at hello@expectingandempowered.com for your extra entry. We’d love to see how the challenge has helped with your running form and aches/pains.
Entry: Email us the completed sheet (scan or take a picture and email) to hello@expectingandempowered.com. Along with the completed sheet, you have to send proof of your story posts. To be entered to win the prizes, you have to send the challenge sheet and two social shares by May 23.
Prizes: There will be two winners from this challenge! Each winner will receive a Koala clip, Goodr sunglasses, and a $100 gift card of your choice for you to get some new running apparel. Think Target, Lululemon, Athleta, etc. We’ll also do some giveaways during the challenge on Instagram for those who share in stories!
Facebook Group: We’ve set up a private Facebook group if you’re looking for some additional connection, encouragement and motivation during the challenge. Join here: www.facebook.com/groups/eanderunningchallenge
Emails: We will be sending out emails full of tips, updates, and motivation throughout this challenge. Sign up below to receive these emails!
TO REVIEW:
Make sure to email your completed challenge sheet and story shares by May 29. Send this email to hello@expectingandempowered.com. Winners will be announced the week afterward on our Instagram.
Yay! Cheering for you! We are SO excited to complete this challenge right alongside each of you incredible women.
Xo. Amy and Krystle