Strength Training Resources I’ve Found Recently

Strength Training Resources I've Found Recently

I admittedly fell off the strength training wagon this spring. I was deliberate and diligent about it in January and February when I was going to the gym a lot. It’s easy to spend a lot of time there when the weather is sucky and you have to go there to use the treadmill anyway. You say, “While I’m here, I might as well get strong.” But once the weather shifted a bit, I spent less time there and only managed to do core routines when I felt like it. Which, let’s be honest was probably just once a week on a Sunday night before the week ended.

I really like the strength work that I’ve done in the past. If you want a quick summary, here you go.

There are so many strength training routines out there – most of them are 80% identical and you kind of have to wing it, combine them, and hope for the best.This cycle, I’m committing to strength training 2 x a week and a core strength routine 3 x a week. Here are a few strength routines that I’ve come across lately that look promising (I’ve done all of them, but only for a week or two!):

I did this routine for the first time this week and all I can say is I’d like to install some handicap bars in my bathroom. I did many of these in PT a few years ago and have been doing clamshells like it’s my job since. The other exercises activated not only the glutes but also hip flexors and core. I bought the mini bands they recommended in the blog post (1 green, 1 blue). Thanks to Kristy for tweeting this resource!

Great_Glute_Mini_Band_Moves___Redefining_Strength

  • The Dozen – I think I’ve had this saved in Evernote for at least a year and a half.

I just didn’t implement it until now. I’ve used this other core routine for many years, but the dozen challenged me. I think I’ll do a mixture of both routines to keep it interesting. I normally set a timer on my phone and do this while watching TV at night or right after a run.

Core_Work_for_Runners_-_The_Dozen___Oiselle_Running_Apparel_for_Women

Hallelujah! I think one of the things that can seem overwhelming about strength training is that it takes up so much time. (It really doesn’t.) If you have already have a hard time squeezing your scheduled runs into your day, it can be daunting to try to do more than that. I’m thinking this 7 minute video done 2-3 x a week would be a good solution.

I keep all of these routines and others that I find tagged as ‘strength training’ in Evernote and pull out my iPad when I get back from a workout. I try to keep hard days hard and easy days easy by only doing strength training that will make me sore on workout days. So, with the above routines, that means doing 1 set of all 10 mini band butt exercises + the Movement 108 video on a workout day and doing core strength Β on easy/recovery days.

I thought I’d share! Enjoy!

– J

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A New Challenge

I’ve been struggling with one fussy left hip the past few weeks. I can feel it ache when I lay on my left side in bed, it’s vocal during portions of easy runs, and it, in general, feels like it needs some TLC. Like most runners, I don’t like to rest. I feel like that’s all I’ve done since the Twin Cities Marathon over two months ago. My mileage is somewhat laughable and enormously inconsistent. All I want to do right now is jump into a solid training cycle and challenge myself again. My heart says yes but (right now), my body is saying no.

So, this week. I am going to NOT run. I am going to cross train and strengthen. I went to a 90 minute vinyasa yoga class during lunch today and felt incredibly challenged. Lunges that I did two days ago are still locking up my quads and there are definitely muscles that needs to lengthened and strengthened. I feel like I’m going to go stir crazy, break down, and hop on the treadmill for “just a few miles”. I don’t want to. I want my hip to be kind to me and stop bumming me out.

I foam rolled and stretched right when I woke up this morning. Foam rolling the area seems to help for a bit, but then the muscles lock up again (I sincerely hope this is a muscular issue, as opposed to a skeletal one). I’m more conscious about how I sit when I’m working. I’m hoping this is something that a deep, sports massage can take care of.

Ok, I lied. I might go for a birthday run this weekend. But it definitely won’t be the 12-13 I was hoping to log.

Self-imposed challenge accepted.