How to fit in Strength Training

Bluesquare

So - I’m new to strength training ( well have been doing it since September ) . I had a little extra fluff to loose and running just wasn’t helping . So I deprioritised running and prioritised strength training ( and also worked on diet ). During the period of weight loss ( September , October ) I ran 15 miles a week and strength trained 4/5 times . I don’t go to a gym and use dumbells at home ( have a nice collection of various weights ) . I follow an Irish lady on utube called Caroline Girvan who has a substantial amount of material out there . I only do her videos that take between 20-30 mins .

Now that I am back to “ normal “ weight ( for me )I have ramped up running again . After Christmas I plan to train for a spring half marathon . The mileage peaks at 35 miles . I will train on Tuesdays ( session) , Thursdays( easy) , Saturdays ( long run) and Sundays ( recovery ) - and later add in Wednesdays( easy) .

The last few weeks I’m struggling to fit in strength - I think mostly as I don’t have a plan.

Would really love to know how others add it in and do they do full body workouts or separate them . Tuesday will be the hardest run session and time wise I won’t be able to fit in an extra work out.

Thanks

Duanington

I've resigned myself to the fact that my lifestyle and training just don't allow for an hour here and there dedicated to strength training......but I still do quite a bit of strength training.

I've found the following works for me;

• Do "something" every day, bridges, squatting, split squats, pressups (slow), all form the basis here, I'll do them in work, at home, wherever, sometimes I have to do 5 minutes here and there over the course of a day but I make it happen.
• 2\3 times per week I add in more stuff, I've left a kettlebell in work and have one at home, researched and found some very simple stuff to do - all in 10\15 minutes. Again, I often break this up and do 5 mins here and there between meetings\school runs etc
• I do drills and strides 2\3 times per week as part of my easy runs, not exactly strength work but its plyo based and it definitely has a positive impact

demfad

https://www.boards.ie/discussion/comment/119990898#Comment_119990898

Similar to this re a few mins here and there at work but try to squeeze a few mins before runs where possible too. Also do hot yoga.

A specific session is very hard for me to fit in at this stage in life.

One bit of advice. Focus first on injury prevention. In other words if you only do a bit, do the bit that helps stop getting injured. Not getting injured and being consistent as arguably the biggest way to quickly improve for us recreational types.

MisterJinx

While I fell off the horse on this last year after a few months of doing it I'll be back at it next year. I went through some YouTube video's and found some that were good "follow along S&C video's" and I'm happy if I manage to get 3 done a week. I would prefer to be doing a weekly class but I'm struggling to find one that works with my schedule so this is the best solution I can find.

There are a mix of links below with different focus and times and instructors, you might find some that work for you, either on what you want to focus on or the actual instructors themselves. I put a 15 minute slot in just before my lunch and try and do it then, as a reminder it's not bad and most of the below are short and I've found can be done in a smallish space / don't require a lot of jumping around!

Core

Running warm up, 8 minutes, Holly

https://www.youtube.com/watch?v=RALLwT2BMgE&list=LL&index=14

10-minute Core wit Holly

https://www.youtube.com/watch?v=cbwQrykPbcU

Bodycoach 7 minutes abs

https://www.youtube.com/watch?v=DvGCaEhpfEk

Sarah 10 minute Core

https://youtu.be/eiF8aY-MTqU?t=59

 

S&C and Glute

10-minute Glute and Core with James Dunne

https://youtu.be/PQ3zNCyCOFc

12 minute running S&C with James Dunne

https://youtu.be/bLdrCTponaE

20 minute follow along run experience session 1

https://www.youtube.com/watch?v=dSEobUGK7U4&t=559s

20 minute follow along run experience session 2

https://www.youtube.com/watch?v=5y7i0iFGzGE

 

Kettle Bells

14 minutes with the body coach

https://youtu.be/M-oUa3zyFbo

10 minutes with Amy

https://youtu.be/tiC0zylTB0w

20 minutes with Amy

https://www.youtube.com/watch?v=WhoA7f4M7Hs

20 minutes with the body coach +Core

https://www.youtube.com/watch?v=DhQGN1ew4LU&t=784s

Body coach 16 minute HITT quiet

https://www.youtube.com/watch?v=TwOuh73cGGQ&t=10s

Bluesquare

Thanks all for the information . I will have to study over Christmas ( over a few classes of vino )

babacool

I’d say the question is what are you targeting running wise? If long distance I would suggest to stay away from kettlebells etc.

all you need is a consistent block of 6-8 weeks dedicating 30-45min to specific leg strength workouts (focus on hip, quads, hamstring etc. would advice against generic programs or YouTube tutorials as usually can cause more injuries than it does any good. Invest a few bucks in getting a proper strength plan from a physio for injury prevention.). Probably best doing that during winter as weather might stop you from running anyways. Rest of the year it’s no longer needed. 5min per week for a few hamstring exercises should be sufficient enough if you train (running that is) correctly. Push-ups etc May help to look smashing but it won’t help you running wise.

if you focus more on short distance (max up to 3k) then yea you probably need more upper body strength etc. can’t provide any input to that though as I’m a long distance runner.

FinnC

The best investment I made for strength training is a Trap Bar and some weight plates.

I don’t bother with any other type of strength training but do trap bar deadlifts twice a week. One day very heavy lifts with short reps the other day lighter weight with more reps. 20 mins twice a week is all I do so very easy to fit in around anyones schedule imo.

It’s a fantastic workout for runners in particular and also cyclists if your into cycling also.

Kellygirl

Check out this app. I know the guy who created it and he’s really good. I also have friends using it now too and finding it great. I did subscribe for a month, mainly to understand what I was recommending to people. I’m in the gym with my own program using the machines though and happy to continue with that so didn’t keep up the subscription but I do think it’s very good. The workouts aren’t very long and can be done at home too.

https://www.runningbuddytraining.com/

Follow him on Instagram too and see what he’s about first maybe.