This is a weekly post for runners of LoseIt. All levels are welcome. You can be just starting out having completed your first run or a seasoned runner planning for an ultra-marathon - please feel free to post and share.
This is mostly a place to share victories, ask questions, grumble about your running, post race reports or training progress, with mileage, each week.
I also will ramble on about some topic. This week, I will talk about strength training as cross training for runners.
Why Strength Training?
I've found that strength training was the key that lead me to more well rounded fitness than cardio/running alone. Strength exercises require mobility, flexibility, and work your whole body. A good program provides a balanced workout that will help correct the problems and imbalances of a sedentary job/life.
What program should you do?
Go to /r/fitness and pick a beginners program strength program from the wiki. Here is the current link --
https://thefitness.wiki/routines/r-fitness-basic-beginner-routine/
Why shouldn't I do some running specific routine?
Because this beginner routine will teach you overall strength training and is well balanced. It has a ton of knowledge and wisdom baked into it -- much like C25K for running. Do this beginner routine for 4-6 months to learn the ropes and build competence and strength.
I can't do these, I don't have free weights.
You can replicate these motions with dumbbells and machines, even bodyweight.
Barbell Rows - Use Dumbbells or do Seated Cable Rows. You can also do inverted rows using bodyweight (work towards 3 sets of 12)
Bench Press - Use Dumbbells or a Smith Machine. If you have to go bodyweight, do push-ups (switch to working towards 3 sets of 15).
Squats - Dumbbell Goblet Squats. If these are too easy with the weight you have in Dumbbells, do overhead Dumbbell squats. It's important to do Squats or a squat motion without a machine to provide stability training as a runner. Do not replace with a Hack Squat or Leg Press machine or do these with a Smith Machine. Bodyweight options are challenging here - I'd load a backpack and keep to the standard two-legged squats, add reps up to 3x20.
Chinups - Cable Lat Pulldowns, pull-up negatives, bent arm hangs, assisted pull-ups.
Overhead Press - Dumbbells all the way here. Standing Dumbbell overhead press.
Deadlifts - Do these with Dumbbells. This is another key movement for runners. If these get easy, do one legged dumbells deadlifts.
Weekly Check In
How did it go this week? Did you complete a week of C25K? Reach a new PR? Run for 30 minutes for the first time? Run a race? Start training? Have any questions? Feel free to share!
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