Quick fixes for strength workout woes
So the strength workout got pushed to the back-burner once again. A common problem for runners is trying to fit in the muscle work after the run. You’ve got the distance down pat but somehow, you can’t seem to master the core work and med ball exercises. Here’s a few solutions to your strength workout obstacles:
The problem: I don’t want to go to the gym.
The fix: The gym feels really far away, especially in winter. You like being able to do your workouts alone without a room full of people staring at you. Luckily, you can do a lot of strength work at home. Invest in a weighted medicine ball, set of handheld weights, yoga mat, and resistance band. Plenty of exercises can be planned using these things to give you a solid workout.
The problem: Muscle work will make me bulky
The fix: That you’re going to bulk up after strength training is a misconception. There are ways to train to make muscles stronger for running without getting bigger. Lower the volume of each exercise and focus on speed lifts and jump exercises. Anyone who is looking to bulk up gives themselves a shorter recovery. Do the opposite.
The problem:Â After a run, I feel like the work is done
The fix: It’s easy for runners to feel like the workout is over once the stopwatch is off. Stop telling yourself that strengthening is optional and put one or two sessions into your week. Without it, your form would be sloppy, a weak core would make you tired mid-run and you’d be prone to injury. You need a solid foundation in order to run well. Don’t get excited and cram in sessions everyday. You don’t want to overdo it either.
The problem: I don’t have a routine for strength work
The fix: There are plenty of routines that can easily be added to the end of an interval workout or done alone as a larger workout. A core workout can feasibly be added in after an easy run. Designing a routine can be a lot of trial and error. Get more ideas here.