Sometimes during training cycles, particularly as the miles creep up and the workouts become more challenging, runners begin to favor running workouts over strength workouts. And it’s easy to see why that happens, right? There are only so many hours in the day between work, kids, laundry, grocery trips — whatever life responsibilities that may be present. It’s easy to choose time on your feet over the “extras” of strengthening and stretching. I do it. My athletes do it. We all do it. No shame. Until we get injured.
Perfect Your Running with Strength Work
The “off season” — whenever that may be for you — is an ideal time to focus on those “extras” and to re-train your body and your mind to be disciplined when it comes to strength training. How can you become an injury-free, badass runner during your next training cycle? By working on strengthening and stretching those muscles, and working on balance and agility.
This post is sponsored by XShadyside Personal Training Pittsburgh. All contents, opinions, and reviews are my own.
There are lots of ways to ensure you’re focusing sufficient attention on strength training and stretching — not just running the miles. Here are a few ideas to get you started:
One of the easiest ways to become disciplined in strength training is by hiring a personal trainer. Private Personal Trainers will focus on creating workouts and circuits specifically for you with your abilities and goals in mind. There are lots of personal trainers to choose from and a quick Google search will yield many results in your area. The benefits of having a personal trainer are huge for people who are in desperate need, trainers can help you lose weight or gain muscle depending on your personal health goals and they are always there to support you through it.
If a personal trainer isn’t for you, you could consider joining a gym. Gyms are usually equipped with a few personal trainers to give pointers and advice when you’re first getting started, but even if there aren’t any available, you can gather some tips, tricks, and exercises from regular gym-goers who know the ropes. And if you already know the exercises and training you’d like to do, there’s a sea of workout equipment at your disposal to help you achieve your goals.
Both personal trainers and gym memberships can be costly, however. There are tons of ways to workout at home with your own bodyweight or you can purchase minimal, moveable, equipment. Some of my favorite strengthening moves are the easiest to do — lunges, squats, burpees, and push-ups. No equipment necessary. There are also planks, which are amazing for runners, as well as strength work for the iliotibial band which is a common injury in runners. And guess what? They all use minimal (if any) equipment.
Whichever route you choose to go, developing a strength training plan and schedule while you’re not in training will set you up for success when you do jump back into training for a challenging course. Setting the goals and expectations while you have extra time will help ensure that you maintain strength training discipline when the running gets harder and you feel more crunched for time.
Who loves a giveaway?
Need to add a kettlebell to your home gym setup? Or maybe you need some new workout gear to keep yourself motivated while you’re not in training? A new yoga mat, perhaps? GREAT NEWS! I’ve got a giveaway for you. This giveaway is for a $25 gift card to Dick’s Sporting Goods, courtesy of XShadyside Personal Training Pittsburgh.
And now it’s time for the Running Coaches’ Corner! Join Lora Marie, Susie, Debbie, and myself for the Running Coaches’ Corner linkup today and every Wednesday. We love reading your running stories, racing tips, and coaching strategies. Scroll to the bottom of this post to add your link!
TALK TO ME!
What’s your favorite way to strength train?
Do you use a personal trainer?
Giveaway details: Giveaway starts November 30, 2016 at 12:00 am EST and ends December 7, 2016 at 12:00 am EST. It is open to U.S. residents only. One prize per person.