Strength Training for a Busy Schedule

Audio Transcript

Coach Laura McLean: Hey everyone. I’m here with you for this latest episode of Extra Kick brought to you by Runners Connect. Thanks so much for joining me today.

If you have a question that you’d like one of our expert coaches to answer in an upcoming episode, you can submit it at runnersconnect.net/daily.

We’d love to help you train smarter and faster, so please don’t hesitate to ask whatever has you curious.

Today’s question comes from Amanda.

Amanda: Hi I’m from Chicago. Many runners are busy people. They have their jobs and running is a big passion of theirs but something that all of us runners need to do is some strength and flexibility routines.

But from a coach’s perspective, what would you say are the best strength and flexibility moves to do for the time strapped runner who may not have time to get their runs in and go to the gym for 45 minutes plus?

Laura: Thank you so much for submitting this question. I think it’s something very important. Many of us ignore rather than addressing.

What if you don’t have time to go to the gym? Even if you’re not able to afford a monthly gym membership, you need not neglect strength training.

You can get a lot of benefit from doing short workouts at home that cost you nothing or very little in compared to a gym membership.

We all know the benefit of strength training for distance runners and clothes and proved earning economy.

If you’re only able to make it to the gym once a week and you’re just playing around on the machines for half an hour not really doing anything specific, you’re probably not going to get any gains.

When you’re doing your strength training, you need to do specific targeted strength routines, minimum three times a week. This is really a great idea for runners of all fitness levels.

If you are crunch from time and you have the choice of going to the gym once a week or you’re able to fit in three short of sessions at home, it makes sense to stay home.

Now that you’ve decided to do your workouts at home, the question really becomes, what can you do?

There are three main types of strength training. Circuits, traditional weightlifting, and explosive lifting like Olympic clean and jerk. Some of these are obviously easier to do at home than others.

A great way to work out of home is by doing body weight circuit training. The only tools you need for this is yourself and a little space to work out.

Circuit training involves short exercises out of high intensity with little or no rest between the various exercises. A circuit might consist of five or ten different exercises, each done once for certain amount of time or number of repeats.

Here’s an example of body weight circuit training for runners.

10 mountain climbers, 15 pushups, 10 burpees, 10 hip thrusters on each leg, 15 Pike presses, prone twist 10 per side, running motion v-ups for 60 seconds, lunges with a turn 10 per each leg, pushups to walk for 15 seconds total, fifteen v-ups, and 15 squat jumps.

You can find other examples in the Runners Connect strength training for runners’ guide. Another workout you can do from home but requires a little bit more equipment are kettlebell workouts.

Studies show that kettlebell training over the course of four to six weeks can increase maximum squat strength and vertical jump height.

The workouts have also proved to increase oxygen uptake up to six percent compared to traditional circuit training, because kettlebell training involves explosive whole-body movements and engages your heart and lungs than typical strength routine.

Kettlebell training is a great compromise. The more running specific your choices of kettlebell exercises and routines are, the more effective it will be at reducing injuries losing weight and improving performance.

This means that by focusing on running specific exercises, specifically ones that target the hips, glutes and hamstrings you will have a more effective strength training routine for your running.

To sum it all up, now that you’ve decided you’re going to do three workouts a week from home, I would recommend buying a small amount of equipment for your home gym. It doesn’t need to cost a lot and you don’t need very many pieces.

A yoga mat for stretching and floor exercises and some kettle bells for added weight are great starting point.

Runners Connect can get you started with strength training plans and kettlebell training plans that you can do at home.

Amanda, I hope this answers your question. I know you’ve inspired me to make sure I do my strength training this week.

If you have a question for one of our expert coaches, be sure to submit it at runnersconnect.net/daily.

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Have a great run today and don’t forget your strength training.