Wednesday, January 11, 2017

Stronger Than Yesterday

As runners, we know we need to strength train. Yet, we don't. I'll admit it. For the longest time I avoided strength training because I was not paying money for a gym membership and I thought that was the only way I could do it. Well, live and learn and I was wrong.



When I was training for my half marathon PR in the summer of 2015 I started really focusing on strength training. From home, with no gym membership.I did buy a kettle bell and a book to help me focus on how I can get better. Turns out, there are tons of different workouts you can do the build strength without heavy weights!

This book is always on my coffee table. I love it!

The first thing you need to know about starting strength training, DO NOT COMPARE YOURSELF WITH OTHERS! Yes, some people have been doing this for a little bit and will be able to do more than you. This is your journey. You are the one being the beginner. Find yourself in the process.

Okay, as runners we need two major focus areas in strength training, core and hips. Each of these are super easy to do at home without any equipment.

Core is easily the best and most basic way to build up your running strength. If you have a happy core, you are a happy runner. The best way to start is a basic plank. If you are sitting on the couch, get off and plank for a few seconds at a time. Build up to hold it longer. I usually do a minute long plank before and after my strength workout. Just to make sure things are still in tact.

Source

Runners World published the five best core workouts for runners. I would bookmark this for sure. Oiselle also has a list of core workouts called the dirty dozen. I would highly recommend taking a look at it too.

The next thing you can do is hip strengthening. You need zero workout equipment to build up your hips. I do a hip workout twice a week. It has been life changing! Even just some basic moves, like the ones highlighted here, will make a ton of difference. Usually after a long run my hips are screaming, now they really don't. It's crazy! Theses are some of them I have been doing with my Runners Connect training.

I was talking to my good friend Kristen, who is a certified run coach and PE teacher, and she had a few other ideas on how you can build strength at home!


Kristen says you can always add some intensity to your workouts by adding in jumping or plyos. Here are a few that I will be adding in with my strength training.

Everyone adapts to strength training differently. Make sure you change up your workouts weekly so your body gets the full effects of the training. Also, if you have questions on how things should be done please ask! I can try to help or you can ask Kristen! She is always willing to help and really knows what she is talking about! 

I am linking up with Annmarie, Nicole, Michelle, and Jen for Wild Workout Wednesday.

What are some of your favorite at-home workouts? Do you focus on these two areas?

18 comments:

  1. I'm all about strength training and making it quick and effective- no need to spend hours at the gym! :)

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    1. Exactly! Our time is valuable and we need to make the most of it.

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  2. I actually love strength training and wish I could do it more! This year I'm going to try to focus on running 3 days instead of 4 and adding in an extra strength training day. I'm curious to see how it affects my running, for the better!

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    1. Good for you! Curious to see how it goes.

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  3. Yes all about strength training! It's so important as we age.

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    1. Things we learn as we get older, for sure.

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  4. I couldn't agree more! I started adding barre into my routine regularly which is great for hips and core. I have had injuries that were chronic magically disappear. It's all in the hips!

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    1. It really is all in the hips! I am fully a believer now!

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  5. Strength training is everything!! I think I've made some big strides in my hip weakness, now it's my core that's feeling neglected! Thanks for sharing these exercises!

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    1. I am so in the same situation now. I need to work on a balance.

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  6. I've resolved to make strength training a priority this year, so this was a great post to read. Thank you! And you've described me perfectly with your pre-strength training self.

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  7. Strength training really is key! I love simple body-weight workouts when I can't get to the gym. I do a great leg and butt workout using only paper plates :)

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  8. Exactly why I had to sign up for the CrossFit Challenge!! Apparently it's the only way I will fit in strength training!

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    1. I'm so glad you found something you enjoy.

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  9. I love lifting!!! I think more runners should get into picking up the weights. It's definitely helped me get faster.

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    1. I loved seeing your progress! I think my speed had come back because of it.

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