A year ago, almost to the day, I asked this question and you all shared so much that was interesting and inspiring to me. And so, I wanted to ask again, to see if we’ve learned anything new as a group or you’ve come across anything new in your own routine that you think we might all benefit from.
My question was around strength training — while I have no problem (usually!) motivating myself to run, I find it exceedingly difficult to get myself to do strength training. No matter how much I know I should — and, I know I should, I really do — I just don’t want to do it 😃
I’ve been able to do it consistently when I’ve worked with a personal trainer in the past, but that can get a) expensive and b) hard to fit into a regular schedule that includes young children and a full-time job.
So I’m wondering: what do you do for strength training? How do you incorporate it into your life, and what made you realize you needed to? What do you like about it, or are there habits you lean on to get yourself to do it consistently? — Terrell
I've been strength training consistently for four-plus years now. When I began, I couldn't do more than two consecutive pull-ups. I could only run about a half of a mile. I stuck with both through a leukemia diagnosis and the pandemic, improvising an outdoor gym with the latter and doing at-home bodyweight programs through the early days of my treatment and isolation. If runners "hate" strength training it is probably more about their systems and approaches than it is about the actual training. Having a community of people who one trains with is a great way to stay consistent. Investing in an online program ( I do Mountain Tough programs) is key for efficiency in the gym and/or at home. And as for motivation, I'd say throw that word out with the garbage. Nobody is motivated all of the time. Rely on commitment. It's a mental and spiritual shift. Motivation is external. Commitment is internal. One is committed to one's relationships, jobs, one's community. You have to be committed to the practice, not the results. When I was first diagnosed, my oncologist vehemently told me to NOT LOSE my conditioning. Being strong is life. It is an honor to train. When you have been near death, this becomes obvious. It is a privilege to go to the gym, to feel good, to perform. It is NOT a burden. This is the spiritual and mental shift. I have been so weak that doing one load of laundry was a major accomplishment. One load of laundry and I had to go back to sleep to recover. So the question is, what and who are you committed to, not how to stay motivated. What is the bigger picture? I always tell people that if I can, they can. It is a choice. I stuck with both the running and the strength training. A few weeks ago, I ran a 55 mile mountain ultra and took a ninth place finish despite having chronic leukemia. Living is in itself the inspiration. Being strong and capable is the gift, it is the motivation, if you will. Cheers.
Joshua, this is so incredible -- what an amazing story you've lived, and I'm so glad you shared it with us here. You summed it all up, absolutely perfectly 🙌
I take two strength training classes week and run 3-4 days a week. My physician suggested I add strength training to my exercise routine. I've been strength training for over 12 years and my running has greatly benefitted from it. I have run several trail ultras that required rock scrambling and other responses to the environment. At 71, I've been running for over 45 years and the balance of strength training and running has helped maintain an active life.
I read a book about a mother with several children who ran for her sanity, this was December of 1978. If she can run, so can I. I ran down the road one mile and turned around and ran back up the mountain. Slowly I added mileage. For a few years I was rather competitive, lots of miles, lots of races, but that was a long time ago and now I'm content just to be able to still run.
Well, Elaine, I am impressed! What was the name of the book you read? I'd love to read it! At 77, I need some inspiration. . . I have no hopes of being competitive. That I did as a hall-marathoner I just need that spark to get me going again and books have a way of doing that! I must admit I am tired of being the old lady with sticks that walks up and down the hill!!! ;)
Hi! Last year I joined a gym nearby in my new hometown and even though I have never liked gyms, this tiny one focused on strength training, offering 2 or 3 classes every day with different focuses. I was only going occasionally as my body could take it back then. In November, after 4 months, I felt motivated to do a 1-month challenge with myself to go regularly every week at least twice. I managed to do it! So it got me motivated to keep trying. Eventually, I have combined it with ballet which I love and the more I do the strength, the rubbing and the dance, it feels like my body is aligning nicely with more of a regular routine. Also, I've been on sabbatical/self employed for a year, so it's been a challenge at first, and then exercise has been my schedule/mind regulation. So made the point with myself to wake up, train and get on with my day. After Not being a sports person ever, this tiny efforts had become easier and easier in the last 2 years and I'm proud and happy about it. 😊
This is so awesome, Mariana! Love to hear this, especially how it kind of snowballed for you -- a little bit at first, followed by a little bit more and a little bit more, and all of a sudden you found yourself with a committed, weekly habit. This is great.
Personal Trainer and runner here! I should say I find it tough to squeeze both strength training and running into a week, even for myself, especially if it's a high mileage week. As someone who coaches a lot of runners, I tend to think these are the most important hallmarks for strength training for runners/what I do/what my habits are:
- Prioritize Lower body sessions, primarily single leg exercises at moderate volumes, (3-4 sets per muscle group) and if you only have 30 mins to train, focus on these muscles (and maybe a *little* bit of upper body
- Use Exercise Snacks -- small bits of exercise, 2-5 minute bursts -- to work in strength training. This could be sets of push ups, air squats, side planks, or isometric holds, anything that has carryover to running/strengthens your legs, core, and obliques which are all important for runners
- I realized I needed to when my gait/technique were causing shin splints and other low calf issues.
- Some habits I focus on for strength training are keeping gym clothes out in my room to remind myself of a gym date, packing a change of clothes in my bag so that I'm more compelled to squeeze a session in if I walk by the gym, and I also pre-make protein shakes (I really enjoy the powder I have, lol) as a way of rewarding myself for a productive strength training workout.
This is SO incredibly helpful, Fran! Exactly, exactly what I was hoping for -- thank you! I am going to try some/all of these -- especially the exercise "snacks." Really love that idea.
I made a DIY kettlebell out of a 5L dry bag and for about 6 months was following the workouts of a YouTuber. She only posted a couple a week so I would use that as my motivation to get it done before she posted a new one. (FYI "Workout With Roxanne" on YouTube)
But now trying to do some more trail-specific strength workouts. Much harder because the weather is so nice outside. But I'm trying to not be so hard on myself if I don't squeeze so many into a week - if I can get one in that's okay, but two or three would be better.
I guess a little explanation might be in order :) - I'm serving as a US Peace Corps volunteer in Armenia. I'm in a rural village in the mountains teaching English. So, no way to pack exercise equipment. Then I got the idea to use a dry bag as a kettlebell. It's worked out great. The best part is you can adjust the weight by how much you add to the bag. The handle isn't stiff like a KB so I have to modify some exercises but I haven't found any exercise I couldn't do with it.
i go to the gym every friday morning and work out with a personal trainer. i should incorporate more strength training in during the week...one of these days! anyhow while my legs are strong the rest of me is getting flabby in my advancing years. so i lift weights, do ab work, and use leg bands and gym equipment to be a little more fit all over.
Working with a trainer was one of the best things I've ever done for myself -- they can get you to do so much more than you'd ever do on your own, you know?
I love swimming about as much as I love running. About 26 years ago (pre my running days) I was swimming laps several days a week. My right shoulder started to bug me. I had a friend who is an athletic trainer and she gave me bands and exercises to do with weights to strengthen my shoulders. I added a few other exercises soon after. I’ve been doing this ever since, three days a week. My running coach also has us to different exercises four days a week and switches them every month. I look forward to my strength training and feel like it’s helped me a lot in running. 👍🏼
It takes me about 15-20 minutes, 3 days a week to do my upper body strength training. My coach’s strength training is 3 minutes a day, 4 days a week. It doesn’t feel like it takes much time away from my life.
Also I had always intended to go back to swimming laps, so I kept up the shoulder work. 😜 Finding a pool and fitting my life around the open swim hours was another story. Running was something I always wanted to do and it was more flexible in terms of time. Some day I hope to live near a rec center with a pool!
Timely! I have a strength training workout that I moved from Tuesday to Thursday to today. Will I do it today? 😬
What's funny is, before I started running seriously, I lifted all the time and loved it! Now, it's like stretching. I know I should, but I just don't wanna. I'll strength train today if you will!
Now that I'm recovering from surgery and am unable to run, I'm trying to become more consistent with lower body strength training. I'm forcing myself to do it every Friday night at the gym. I mostly just try to hit the main leg machines: leg press, hamstring and quad extensions, and abductor machine. I actually have come to appreciate the soreness I experience over the next day or two.
This is very interesting to me as I had shoulder surgery and my return to running is TBD (they don't want me jarring the repaired rotator cuff for some time). I am doing the exact leg machine exercises you mention as well as squats. I'm trying to balance how much I do with my "good" arm as it's getting a lot of extra use these days (I've become quite a lefty). Now I'm thinking my elbow doesn't like this extra load!! At least the sling comes off Wednesday so I can become somewhat bilateral again!!!
Pretty much just copying what I've done now for the last couple of months. I generally try to do the squat or leg press exercises before I go the machines that are specific to hamstrings, quads, and abductors (I read somewhere that that order is better). Once I've recovered more from surgery I'll add a calf machine to that at the end.
I do have a trainer she is remote so cost is not too ridiculous she does incorporate strength training so I do it to be able to check the box. I honestly kinda hate it and probably would not do it if it wasn’t for her keeping me accountable
Now that's interesting... are there no gyms/classes near you? (And, do you find it hard to motivate yourself without the trainer? That was my experience.)
I worked out with a virtual trainer (https://40plusfitness.com/) last year and lost 25 lbs. in preparation for running a half marathon. I noticed a massive difference in power and flexibility when I lifted twice weekly. I feel off the training over the new year, but I have started up the last month and noticed a huge difference. His workouts consist of 7 lifting exercises, so it takes about an hour at the gym to complete with an aerobic warmup. The exercises involve the whole body, pushing, and pulling movements. I recommend incorporating weights into any fitness program.
Most runners hate strength training. I think that's a pretty well established fact. In my thirties and forties I could get away with little to no strength training. If I got injured I recovered pretty quickly so I still didn't see the need to do it on a regular basis. But the aging process doesn't stop and before I knew it I was in my fifties and sixties and those pesky injuries didn't heal so quickly anymore. It came down to either I start to strength train or give up running. I wasn't ready for that. Therein lies the my motivation for regular trips to the gym. I strive to go three times per week for 45 minutes to an hour each visit. I focus mostly on lower body, specifically, quads, glutes, hamstrings and calves, inner and outer thighs, but it's important to work on abs, chest, shoulders and back as well. I'm turning 70 this month and I would have to say that I would not be running today if I didn't do strength workouts on a regular basis. As we age we lose muscle mass, that's a fact. Strength training helps to slow down that process and helps prevent injury. I don't hate it as much as I used to but I love running more than I hate going to the gym.
Let me preface this with a little about myself, first I am a very habitual person. Once I get in a habit it is very hard for me to get out of it, that can be a good thing or a bad thing depending on the habit. Second, I don't require much rest, an example of that is I have to force myself to lie in bed for over an hour on the one day I get up to 7 hours of sleep.
As for my strength training it is more calisthenics or plyometrics over true strength work. That is to say there is a lot of planking, crunches, squats and the such over actual lifting. That is because of the reason that I am able to make it a habit. I need to build/condition the muscles in my back and knee to prevent nagging pain issues. I also have poor balance so single leg work has helped with that.
The time and days that I do my train is first thing (even before coffee) on weekdays (Monday to Friday) when most of the house is still asleep. That gives me Saturday for my double dip long day and Sunday as a day free from most physical activity (rest day). As for the time of day I get down to workout area I have in the house right out of bed and get it done. It usually takes about 45 minutes and than I can get ready for the day to include the previously mentioned coffee.
I hate hate hate strength training. I understand it will make me a better runner (blah, blah, blah), but it is the antitheses of running.
Running relaxes me. Strengthening only annoys me.
Running makes me feel better. Strengthening makes me hurt not in a good way.
Running makes me feel powerful (especially on a long run). Strengthening makes me realize how weak I am.
Running lets my mind wander in a great way. Strengthening bores me.
And with all of that said, I will spend the summer doing pushups, sit ups, squats, lifting, etc., and I will be miserable, but if it will make me a better runner, I will make the sacrifice. Sigh.
Love this. Strength training isn't my favorite either. For me I think it's because I've always felt like exercising is PLAY. Running, biking, swimming, jump rope. But strength training is WORK. Like eating your vegetables as a kid before you could have dessert, it's good for you. Fine, whatever, I'll do it. 😂🤣😭💪
Ugh, yes strength training. It is sooo hard mustering the enthusiasm when you can be running outdoors with just you against the elements!
I find a short neat 30 min workout (twice a weeK) mainly focused on legs has been great though. Legs feel much stronger, and can go for longer. Importantly, the reward HAS to be a good flat white coffee at the end.
I know I need to do strength stuff to keep in check running injuries from a hip flexor tendon to plantar fascia pain. Plus the cost of losing 10k race entries due to injuries appearing out of nowhere is mounting up!
If any use for you lovely running folk, this is my strength plan (c/o my running coach) with 45 secs rest between sets.
None of these need a gym (possibly some free weights/dumbbells or your own invention!)
1. Weighted squat (I use two 4kg dumbbells) 4 x 10
2. Forward (or backward lunge) (no weights) 3 x 10 each leg
3. Dumbbell Romanian lift 3 x 10
4. Glute Bridges (my favourite as you get to lie down!) - 3- 4 reps x 12 (hold for a few secs in bridge)
5. Single Leg Calf Raises (these are really useful but tough). Put ball of foot on step and other leg tucked behind) - 3 x 10 each leg
I sometimes add:
- side-lying top leg pulses 2 x 30
- then with top leg foot in front, raise bottom leg and pulse for the adducters. 2 x 30
- A few clamshells with band 3 x 15
- A few bicep curls, tricep stuff for good measure!
Running helps maintain bone density and muscle mass, but is not a full substitute for strength training. If you need motivation to get started now, consider this frightening statistic: 50% of people over the age of 60 who break a hip will die within a year of the injury, not from the hip itself but from the complications that follow. The best insurance against that becoming you is to get your butt in gear for strength training.
I’ve been doing strength training on resistance machines augmented by spot work with free weights since the late 1970s. In spite of being in a rough and tumble occupation (army infantry and paratrooper), no broken bones. My current routine is what I call 1-2-3. Day1, run. Day2, strength. Day 3, recover. Repeat. If I‘ve been good I get the weekend off for something physical but fun (like a 10k). If not. Saturday is a makeup day at the gym.
It’s important to push hard. Strength training is an anomaly where failure is success. You have to work the muscles to failure where you can’t lift another ounce after 8-12 reps.
I’ve been through many gyms, and have settled on planet fitness as the best facility for me. If you’re just starting, they’ll help you put together a program and orient you on the equipment. It’s important to get good instruction up front to avoid doing more damage to yourself than good.
I’m the same: love to run but hard to motivate myself to strength train. I have a lot of home kit I never use but find going to circuits classes at my local leisure centre works.
That’s just it for me too — it wouldn’t matter how much equipment I bought for my home, I’m sure I’d end up rarely or never using it 😢 Having that accountability with someone else — that actually works.
This is definitely an interesting one. I am currently traveling through Germany and, while the climate is absolutely perfect for long runs, I did pack my TRX straps for some upper body strength training. My recipe is always to keep things simple and effective when pushing or pulling weights. I do 10 sets of 10 reps alternating between trx rows and push ups. Definitely will incorporate the kettlebell variations mentioned moving forward. At home, I established a solid set up in my garage for easy access and also carry a gym membership for really hot or cold days since my garage is not well insulated. But, I created easy work out situations that suit my schedule and mood. In addition, I have a weekly gym buddy joining which helps me push harder. But, you all are totally right, nothing really distracts me from a great run.
I am a half marathoner racer and also a competitive bodybuilder at age 61. Next Saturday I will be competing in the Captain's Cup in Pasadena, a drug-tested bodybuilding competition. I find that I run much faster near a bodybuilding competition because my weight will be way down from the dieting. I do all bodybuilding training at home with bodyweight exercises, dip/pullup station, weighted jackets, and a leg curl machine. The workouts are super fast and I can train every bodypart to the max because I can assist myself on forced reps for just about every exercise to go way past the point of failure. It's fun for an old man like me to get whistled at by young girls when I do runs on the beach!
I had knee surgery after a trail injury. I hopped on crutches for 10weeks then started the slow rehab back to running (my favourite activity) under the direction of a Physiotherapist who is also an ex physiologist. He had me at the gym 2 days/week doing resistance work and 2 days at home doing body weight exs. I hate gyms but persevered by listening to podcasts and audiobooks as I did the strength work. I ran a marathon 2 years post injury faster than my preinjury time. I continue to go to the gym twice a week and ran an even faster marathon last year. I don't like gym any better but I like the results and the feeling that I'm more injury resistant. I just want to keep running for many more years.
I’m not as consistent as I’d like to be. But I find that if I don’t make it a big deal, then I can regularly add it onto a run or a row as another 20-25 minutes. Sometimes I do the same routine every time (maybe if I’ve been given a sort of PT agenda), but sometimes I just mix it up. A press, a pull, a squat, a hinge. Three circuits of those four exercises. Then maybe specific things pertaining to tight hips or to core.
I’ve found best success when I’ve made it part of a routine I’m already doing. Like: back to the boathouse after a row? Stop by what passes for the weight room (a small area between men’s and women’s locker rooms) and do strength. Back home after a run? Head for the basement and use the bands and kettlebells down there for strength. Once I attach the habit to a pre-existing pattern, it’s easier to sustain it.
I was heading to a gym 2-3 times a week then Covid hit. I went online [Amazon] and purchased a couple free-weight placards, turned on Sirius Chill station and used by 3, 5, 8 # weights 45-60 minutes - that was 2020. It’s now 2024 and still at it. Saw better results at home than at the gym strangely enough. That said I am rapidly approaching 74 so the in-home approach is best for me as I can’t get too ‘zealous’ in my approach on some of the machines. So in a nutshell run 3x a week, free weights 2-3x a week. Keeps the weight off and the free weights and running seem to balance each other. The important thing is to do what you like or love doing to see results, even if minimal.
I told my doctor that I want to continue to run forever. She set me up with a runner's physical therapist. Now, I am working with a power coach to help build my strength training. I mostly do the weights and bands at home as that is more convenient versus going to the gym.
Interesting! I didn't know there was such a thing as a runner's physical therapist. How much time/how many sessions does it take per week to get in what you need?
Do you have any dumbbells at home? If so, I recommend Caroline Girvan on YouTube. Start with her Iron series using whatever weights you have. I have been doing her workouts consistently for almost 2 years. I love the flexibility of being able to strength train at home!
Thanks for this, Ruth! (It sounds like I've really been missing out by not checking up on what's available on YouTube. Our viewing habits there tend to be dominated by our 10-year-old, though 🤣 )
There are gyms and classes but my work schedule is nuts and I’m kind of introverted. The class I would really like to take is about 30 min away so kind of doesn’t work well logistically. I just bought a few weights and there is a lot of resistance things in her plan. I try to like it but 😬❤️
I try to do strength training as regularly as possible. I have 12 and 10 lb hand weights at my office and home so I have no excuse for some upper body workouts. I also daily try to do planks, pushups, wall sits, hip raises with weights on my hips, and sit ups. (It hasn’t been daily lately though.) I also try to head to the gym once a week for circuit training which includes step aerobics alternating with weight machines which I really enjoy. I also try to do 30 full body pushups after every half marathon I do. It’s fun to sneak away and find a not-busy place to pop down and get ‘er done. Makes me happy to add that at the end.
Reading all these thoughts on this string though makes me think I should do more leg workouts other than running.
I feel the same way as you do about "strength training", Terrell! There's something in the name and another one of those things you "have to do" in order to stay healthy! :) To tell you the truth, I'm out in the yard gardening. It's movement and sometimes more work and strength than I'd like. Unfortunately, it is fun and keeps me busy. No set times either. I'd not recommend plain old work to anyone. It's just something I like to do. Do I know if it will do any good. . . I don't know. I just keep on plugging away! :)
Beautiful day here in Eugene. . .in the 80s. Dry for the weekend. Guess it turned into summer when I wasn't looking! Take Care!!
When I was in my weight loss phase (went from 324 down to about 165), the doctor I was seeing through the process highly recommended strength training. They said I needed to build muscle or I'd never maintain the weight loss (because I'd loss muscle mass and not just fat; I needed to build muscle mass while losing fat). I thought, "where am I going to find MORE time for MORE workouts??" But I'm a rule-follower, so I did it. And since I was losing weight, I started having immediate gains that I could see and feel. And so I got a little addicted to it and kept increasing my workouts. Probably went a little overboard in terms of how much I was working out and thus needed to find balance, which I have now (I think?), but I am MUCH leaner in terms of body fat percentage and have a much higher muscle mass than I used to, and I'm liking that a lot. So once I started seeing those results over the course of many months, it was a lot easier to stick to it. (Didn't hurt that my wife started noticing and that other people started commenting as well!).
Hardly ever do strength training. If I have a hotel gym to myself I will sometimes run 2 miles, then lift weights and then run 2 miles; but if anyone is around, for whatever reason, no strength training.
Lately, I find all the Asian gyms keeping their gym temperatures elevated, so there is no difference between outside and inside temperatures. While doesn't effect my strength, I definitely sweat a whole lot more here in Asia.
I am sold on CrossFit...........it has been a game changer for me (at age 75)..........I can still run but love what CrossFit has done to improve my body, Stamina , etc. I took an intro class at a CrossFit gym...........The CrossFit community is very welcoming...........since that gym was farther from home .........I returned to my local gym..........I joined the CrossFit Challenge..............and since then I have a daily work out sent to me.......I scale back to my level , if you do not have a CrossFit gym available to you..........it is pretty easy to create one at home............it's addictive and will make your running a whole lot easier.........Check it out...............There are so many different work outs you can add to your usual routine..........simple .........one of the best things I ever did for my health!!!
I usually take my resistance band with me when I’m out running, and when I’m done with my run, I just do a small 10-15min circuit of general strength training. I know I need to get to the gym to fix some imbalances and aches. But that will come too. For now, a good resistance band and a solo circuit in the park focusing on the main stuff for 15mins after a midweek run!
I've been strength training consistently for four-plus years now. When I began, I couldn't do more than two consecutive pull-ups. I could only run about a half of a mile. I stuck with both through a leukemia diagnosis and the pandemic, improvising an outdoor gym with the latter and doing at-home bodyweight programs through the early days of my treatment and isolation. If runners "hate" strength training it is probably more about their systems and approaches than it is about the actual training. Having a community of people who one trains with is a great way to stay consistent. Investing in an online program ( I do Mountain Tough programs) is key for efficiency in the gym and/or at home. And as for motivation, I'd say throw that word out with the garbage. Nobody is motivated all of the time. Rely on commitment. It's a mental and spiritual shift. Motivation is external. Commitment is internal. One is committed to one's relationships, jobs, one's community. You have to be committed to the practice, not the results. When I was first diagnosed, my oncologist vehemently told me to NOT LOSE my conditioning. Being strong is life. It is an honor to train. When you have been near death, this becomes obvious. It is a privilege to go to the gym, to feel good, to perform. It is NOT a burden. This is the spiritual and mental shift. I have been so weak that doing one load of laundry was a major accomplishment. One load of laundry and I had to go back to sleep to recover. So the question is, what and who are you committed to, not how to stay motivated. What is the bigger picture? I always tell people that if I can, they can. It is a choice. I stuck with both the running and the strength training. A few weeks ago, I ran a 55 mile mountain ultra and took a ninth place finish despite having chronic leukemia. Living is in itself the inspiration. Being strong and capable is the gift, it is the motivation, if you will. Cheers.
Joshua, this is so incredible -- what an amazing story you've lived, and I'm so glad you shared it with us here. You summed it all up, absolutely perfectly 🙌
I take two strength training classes week and run 3-4 days a week. My physician suggested I add strength training to my exercise routine. I've been strength training for over 12 years and my running has greatly benefitted from it. I have run several trail ultras that required rock scrambling and other responses to the environment. At 71, I've been running for over 45 years and the balance of strength training and running has helped maintain an active life.
WOW, Elaine -- now that's seriously impressive. How did you get started with all of this? What's your "origin story" of becoming a runner?
I read a book about a mother with several children who ran for her sanity, this was December of 1978. If she can run, so can I. I ran down the road one mile and turned around and ran back up the mountain. Slowly I added mileage. For a few years I was rather competitive, lots of miles, lots of races, but that was a long time ago and now I'm content just to be able to still run.
Well, Elaine, I am impressed! What was the name of the book you read? I'd love to read it! At 77, I need some inspiration. . . I have no hopes of being competitive. That I did as a hall-marathoner I just need that spark to get me going again and books have a way of doing that! I must admit I am tired of being the old lady with sticks that walks up and down the hill!!! ;)
Hi! Last year I joined a gym nearby in my new hometown and even though I have never liked gyms, this tiny one focused on strength training, offering 2 or 3 classes every day with different focuses. I was only going occasionally as my body could take it back then. In November, after 4 months, I felt motivated to do a 1-month challenge with myself to go regularly every week at least twice. I managed to do it! So it got me motivated to keep trying. Eventually, I have combined it with ballet which I love and the more I do the strength, the rubbing and the dance, it feels like my body is aligning nicely with more of a regular routine. Also, I've been on sabbatical/self employed for a year, so it's been a challenge at first, and then exercise has been my schedule/mind regulation. So made the point with myself to wake up, train and get on with my day. After Not being a sports person ever, this tiny efforts had become easier and easier in the last 2 years and I'm proud and happy about it. 😊
This is so awesome, Mariana! Love to hear this, especially how it kind of snowballed for you -- a little bit at first, followed by a little bit more and a little bit more, and all of a sudden you found yourself with a committed, weekly habit. This is great.
Oh dear, I just saw two typos there: running instead of rubbing 😅, and 'these' efforts. Haha
And yes, it's been a snowball effect, very true. It's been interesting to understand the roots of procrastination and start rewiring the brain. 😉
Ha! I figured 🤣
Personal Trainer and runner here! I should say I find it tough to squeeze both strength training and running into a week, even for myself, especially if it's a high mileage week. As someone who coaches a lot of runners, I tend to think these are the most important hallmarks for strength training for runners/what I do/what my habits are:
- Prioritize Lower body sessions, primarily single leg exercises at moderate volumes, (3-4 sets per muscle group) and if you only have 30 mins to train, focus on these muscles (and maybe a *little* bit of upper body
- Use Exercise Snacks -- small bits of exercise, 2-5 minute bursts -- to work in strength training. This could be sets of push ups, air squats, side planks, or isometric holds, anything that has carryover to running/strengthens your legs, core, and obliques which are all important for runners
- I realized I needed to when my gait/technique were causing shin splints and other low calf issues.
- Some habits I focus on for strength training are keeping gym clothes out in my room to remind myself of a gym date, packing a change of clothes in my bag so that I'm more compelled to squeeze a session in if I walk by the gym, and I also pre-make protein shakes (I really enjoy the powder I have, lol) as a way of rewarding myself for a productive strength training workout.
This is SO incredibly helpful, Fran! Exactly, exactly what I was hoping for -- thank you! I am going to try some/all of these -- especially the exercise "snacks." Really love that idea.
I made a DIY kettlebell out of a 5L dry bag and for about 6 months was following the workouts of a YouTuber. She only posted a couple a week so I would use that as my motivation to get it done before she posted a new one. (FYI "Workout With Roxanne" on YouTube)
But now trying to do some more trail-specific strength workouts. Much harder because the weather is so nice outside. But I'm trying to not be so hard on myself if I don't squeeze so many into a week - if I can get one in that's okay, but two or three would be better.
Upward and Onward!!!
I like that, Jim! I need to check out Roxanne's channel -- maybe that will get me going!
I guess a little explanation might be in order :) - I'm serving as a US Peace Corps volunteer in Armenia. I'm in a rural village in the mountains teaching English. So, no way to pack exercise equipment. Then I got the idea to use a dry bag as a kettlebell. It's worked out great. The best part is you can adjust the weight by how much you add to the bag. The handle isn't stiff like a KB so I have to modify some exercises but I haven't found any exercise I couldn't do with it.
Those workouts look great! It's time to buy a kettlebell (or two). Thanks!
i go to the gym every friday morning and work out with a personal trainer. i should incorporate more strength training in during the week...one of these days! anyhow while my legs are strong the rest of me is getting flabby in my advancing years. so i lift weights, do ab work, and use leg bands and gym equipment to be a little more fit all over.
Working with a trainer was one of the best things I've ever done for myself -- they can get you to do so much more than you'd ever do on your own, you know?
I love swimming about as much as I love running. About 26 years ago (pre my running days) I was swimming laps several days a week. My right shoulder started to bug me. I had a friend who is an athletic trainer and she gave me bands and exercises to do with weights to strengthen my shoulders. I added a few other exercises soon after. I’ve been doing this ever since, three days a week. My running coach also has us to different exercises four days a week and switches them every month. I look forward to my strength training and feel like it’s helped me a lot in running. 👍🏼
This is awesome, Corrina! What is the time commitment like?
It takes me about 15-20 minutes, 3 days a week to do my upper body strength training. My coach’s strength training is 3 minutes a day, 4 days a week. It doesn’t feel like it takes much time away from my life.
Also I had always intended to go back to swimming laps, so I kept up the shoulder work. 😜 Finding a pool and fitting my life around the open swim hours was another story. Running was something I always wanted to do and it was more flexible in terms of time. Some day I hope to live near a rec center with a pool!
Timely! I have a strength training workout that I moved from Tuesday to Thursday to today. Will I do it today? 😬
What's funny is, before I started running seriously, I lifted all the time and loved it! Now, it's like stretching. I know I should, but I just don't wanna. I'll strength train today if you will!
I hear you!!! Love this 🤣
I will too!
Now that I'm recovering from surgery and am unable to run, I'm trying to become more consistent with lower body strength training. I'm forcing myself to do it every Friday night at the gym. I mostly just try to hit the main leg machines: leg press, hamstring and quad extensions, and abductor machine. I actually have come to appreciate the soreness I experience over the next day or two.
This is very interesting to me as I had shoulder surgery and my return to running is TBD (they don't want me jarring the repaired rotator cuff for some time). I am doing the exact leg machine exercises you mention as well as squats. I'm trying to balance how much I do with my "good" arm as it's getting a lot of extra use these days (I've become quite a lefty). Now I'm thinking my elbow doesn't like this extra load!! At least the sling comes off Wednesday so I can become somewhat bilateral again!!!
Good luck on Wednesday, Debby! Hope everything goes well 😃
Interesting! Do you have a written-out routine you follow, or to you know what to do from past experience?
Pretty much just copying what I've done now for the last couple of months. I generally try to do the squat or leg press exercises before I go the machines that are specific to hamstrings, quads, and abductors (I read somewhere that that order is better). Once I've recovered more from surgery I'll add a calf machine to that at the end.
I do have a trainer she is remote so cost is not too ridiculous she does incorporate strength training so I do it to be able to check the box. I honestly kinda hate it and probably would not do it if it wasn’t for her keeping me accountable
Now that's interesting... are there no gyms/classes near you? (And, do you find it hard to motivate yourself without the trainer? That was my experience.)
I worked out with a virtual trainer (https://40plusfitness.com/) last year and lost 25 lbs. in preparation for running a half marathon. I noticed a massive difference in power and flexibility when I lifted twice weekly. I feel off the training over the new year, but I have started up the last month and noticed a huge difference. His workouts consist of 7 lifting exercises, so it takes about an hour at the gym to complete with an aerobic warmup. The exercises involve the whole body, pushing, and pulling movements. I recommend incorporating weights into any fitness program.
I think you've sold me!
Most runners hate strength training. I think that's a pretty well established fact. In my thirties and forties I could get away with little to no strength training. If I got injured I recovered pretty quickly so I still didn't see the need to do it on a regular basis. But the aging process doesn't stop and before I knew it I was in my fifties and sixties and those pesky injuries didn't heal so quickly anymore. It came down to either I start to strength train or give up running. I wasn't ready for that. Therein lies the my motivation for regular trips to the gym. I strive to go three times per week for 45 minutes to an hour each visit. I focus mostly on lower body, specifically, quads, glutes, hamstrings and calves, inner and outer thighs, but it's important to work on abs, chest, shoulders and back as well. I'm turning 70 this month and I would have to say that I would not be running today if I didn't do strength workouts on a regular basis. As we age we lose muscle mass, that's a fact. Strength training helps to slow down that process and helps prevent injury. I don't hate it as much as I used to but I love running more than I hate going to the gym.
Let me preface this with a little about myself, first I am a very habitual person. Once I get in a habit it is very hard for me to get out of it, that can be a good thing or a bad thing depending on the habit. Second, I don't require much rest, an example of that is I have to force myself to lie in bed for over an hour on the one day I get up to 7 hours of sleep.
As for my strength training it is more calisthenics or plyometrics over true strength work. That is to say there is a lot of planking, crunches, squats and the such over actual lifting. That is because of the reason that I am able to make it a habit. I need to build/condition the muscles in my back and knee to prevent nagging pain issues. I also have poor balance so single leg work has helped with that.
The time and days that I do my train is first thing (even before coffee) on weekdays (Monday to Friday) when most of the house is still asleep. That gives me Saturday for my double dip long day and Sunday as a day free from most physical activity (rest day). As for the time of day I get down to workout area I have in the house right out of bed and get it done. It usually takes about 45 minutes and than I can get ready for the day to include the previously mentioned coffee.
I hate hate hate strength training. I understand it will make me a better runner (blah, blah, blah), but it is the antitheses of running.
Running relaxes me. Strengthening only annoys me.
Running makes me feel better. Strengthening makes me hurt not in a good way.
Running makes me feel powerful (especially on a long run). Strengthening makes me realize how weak I am.
Running lets my mind wander in a great way. Strengthening bores me.
And with all of that said, I will spend the summer doing pushups, sit ups, squats, lifting, etc., and I will be miserable, but if it will make me a better runner, I will make the sacrifice. Sigh.
Love this. Strength training isn't my favorite either. For me I think it's because I've always felt like exercising is PLAY. Running, biking, swimming, jump rope. But strength training is WORK. Like eating your vegetables as a kid before you could have dessert, it's good for you. Fine, whatever, I'll do it. 😂🤣😭💪
Ugh, yes strength training. It is sooo hard mustering the enthusiasm when you can be running outdoors with just you against the elements!
I find a short neat 30 min workout (twice a weeK) mainly focused on legs has been great though. Legs feel much stronger, and can go for longer. Importantly, the reward HAS to be a good flat white coffee at the end.
I know I need to do strength stuff to keep in check running injuries from a hip flexor tendon to plantar fascia pain. Plus the cost of losing 10k race entries due to injuries appearing out of nowhere is mounting up!
If any use for you lovely running folk, this is my strength plan (c/o my running coach) with 45 secs rest between sets.
None of these need a gym (possibly some free weights/dumbbells or your own invention!)
1. Weighted squat (I use two 4kg dumbbells) 4 x 10
2. Forward (or backward lunge) (no weights) 3 x 10 each leg
3. Dumbbell Romanian lift 3 x 10
4. Glute Bridges (my favourite as you get to lie down!) - 3- 4 reps x 12 (hold for a few secs in bridge)
5. Single Leg Calf Raises (these are really useful but tough). Put ball of foot on step and other leg tucked behind) - 3 x 10 each leg
I sometimes add:
- side-lying top leg pulses 2 x 30
- then with top leg foot in front, raise bottom leg and pulse for the adducters. 2 x 30
- A few clamshells with band 3 x 15
- A few bicep curls, tricep stuff for good measure!
Emma, thank you SO much for this! This is so, so great of you to share with us 🙌
Running helps maintain bone density and muscle mass, but is not a full substitute for strength training. If you need motivation to get started now, consider this frightening statistic: 50% of people over the age of 60 who break a hip will die within a year of the injury, not from the hip itself but from the complications that follow. The best insurance against that becoming you is to get your butt in gear for strength training.
I’ve been doing strength training on resistance machines augmented by spot work with free weights since the late 1970s. In spite of being in a rough and tumble occupation (army infantry and paratrooper), no broken bones. My current routine is what I call 1-2-3. Day1, run. Day2, strength. Day 3, recover. Repeat. If I‘ve been good I get the weekend off for something physical but fun (like a 10k). If not. Saturday is a makeup day at the gym.
It’s important to push hard. Strength training is an anomaly where failure is success. You have to work the muscles to failure where you can’t lift another ounce after 8-12 reps.
I’ve been through many gyms, and have settled on planet fitness as the best facility for me. If you’re just starting, they’ll help you put together a program and orient you on the equipment. It’s important to get good instruction up front to avoid doing more damage to yourself than good.
I’m the same: love to run but hard to motivate myself to strength train. I have a lot of home kit I never use but find going to circuits classes at my local leisure centre works.
That’s just it for me too — it wouldn’t matter how much equipment I bought for my home, I’m sure I’d end up rarely or never using it 😢 Having that accountability with someone else — that actually works.
This is definitely an interesting one. I am currently traveling through Germany and, while the climate is absolutely perfect for long runs, I did pack my TRX straps for some upper body strength training. My recipe is always to keep things simple and effective when pushing or pulling weights. I do 10 sets of 10 reps alternating between trx rows and push ups. Definitely will incorporate the kettlebell variations mentioned moving forward. At home, I established a solid set up in my garage for easy access and also carry a gym membership for really hot or cold days since my garage is not well insulated. But, I created easy work out situations that suit my schedule and mood. In addition, I have a weekly gym buddy joining which helps me push harder. But, you all are totally right, nothing really distracts me from a great run.
I am a half marathoner racer and also a competitive bodybuilder at age 61. Next Saturday I will be competing in the Captain's Cup in Pasadena, a drug-tested bodybuilding competition. I find that I run much faster near a bodybuilding competition because my weight will be way down from the dieting. I do all bodybuilding training at home with bodyweight exercises, dip/pullup station, weighted jackets, and a leg curl machine. The workouts are super fast and I can train every bodypart to the max because I can assist myself on forced reps for just about every exercise to go way past the point of failure. It's fun for an old man like me to get whistled at by young girls when I do runs on the beach!
I had knee surgery after a trail injury. I hopped on crutches for 10weeks then started the slow rehab back to running (my favourite activity) under the direction of a Physiotherapist who is also an ex physiologist. He had me at the gym 2 days/week doing resistance work and 2 days at home doing body weight exs. I hate gyms but persevered by listening to podcasts and audiobooks as I did the strength work. I ran a marathon 2 years post injury faster than my preinjury time. I continue to go to the gym twice a week and ran an even faster marathon last year. I don't like gym any better but I like the results and the feeling that I'm more injury resistant. I just want to keep running for many more years.
I’m not as consistent as I’d like to be. But I find that if I don’t make it a big deal, then I can regularly add it onto a run or a row as another 20-25 minutes. Sometimes I do the same routine every time (maybe if I’ve been given a sort of PT agenda), but sometimes I just mix it up. A press, a pull, a squat, a hinge. Three circuits of those four exercises. Then maybe specific things pertaining to tight hips or to core.
I’ve found best success when I’ve made it part of a routine I’m already doing. Like: back to the boathouse after a row? Stop by what passes for the weight room (a small area between men’s and women’s locker rooms) and do strength. Back home after a run? Head for the basement and use the bands and kettlebells down there for strength. Once I attach the habit to a pre-existing pattern, it’s easier to sustain it.
I was heading to a gym 2-3 times a week then Covid hit. I went online [Amazon] and purchased a couple free-weight placards, turned on Sirius Chill station and used by 3, 5, 8 # weights 45-60 minutes - that was 2020. It’s now 2024 and still at it. Saw better results at home than at the gym strangely enough. That said I am rapidly approaching 74 so the in-home approach is best for me as I can’t get too ‘zealous’ in my approach on some of the machines. So in a nutshell run 3x a week, free weights 2-3x a week. Keeps the weight off and the free weights and running seem to balance each other. The important thing is to do what you like or love doing to see results, even if minimal.
Pushups are an incredibly effective tool.
I told my doctor that I want to continue to run forever. She set me up with a runner's physical therapist. Now, I am working with a power coach to help build my strength training. I mostly do the weights and bands at home as that is more convenient versus going to the gym.
Interesting! I didn't know there was such a thing as a runner's physical therapist. How much time/how many sessions does it take per week to get in what you need?
Do you have any dumbbells at home? If so, I recommend Caroline Girvan on YouTube. Start with her Iron series using whatever weights you have. I have been doing her workouts consistently for almost 2 years. I love the flexibility of being able to strength train at home!
Thanks for this, Ruth! (It sounds like I've really been missing out by not checking up on what's available on YouTube. Our viewing habits there tend to be dominated by our 10-year-old, though 🤣 )
And yes I do find it hard to motivate without her I basically pay her to keep me accountable. I’ll run on my own but the other stuff not so much
There are gyms and classes but my work schedule is nuts and I’m kind of introverted. The class I would really like to take is about 30 min away so kind of doesn’t work well logistically. I just bought a few weights and there is a lot of resistance things in her plan. I try to like it but 😬❤️
I try to do strength training as regularly as possible. I have 12 and 10 lb hand weights at my office and home so I have no excuse for some upper body workouts. I also daily try to do planks, pushups, wall sits, hip raises with weights on my hips, and sit ups. (It hasn’t been daily lately though.) I also try to head to the gym once a week for circuit training which includes step aerobics alternating with weight machines which I really enjoy. I also try to do 30 full body pushups after every half marathon I do. It’s fun to sneak away and find a not-busy place to pop down and get ‘er done. Makes me happy to add that at the end.
Reading all these thoughts on this string though makes me think I should do more leg workouts other than running.
Thanks for the question!
I feel the same way as you do about "strength training", Terrell! There's something in the name and another one of those things you "have to do" in order to stay healthy! :) To tell you the truth, I'm out in the yard gardening. It's movement and sometimes more work and strength than I'd like. Unfortunately, it is fun and keeps me busy. No set times either. I'd not recommend plain old work to anyone. It's just something I like to do. Do I know if it will do any good. . . I don't know. I just keep on plugging away! :)
Beautiful day here in Eugene. . .in the 80s. Dry for the weekend. Guess it turned into summer when I wasn't looking! Take Care!!
When I was in my weight loss phase (went from 324 down to about 165), the doctor I was seeing through the process highly recommended strength training. They said I needed to build muscle or I'd never maintain the weight loss (because I'd loss muscle mass and not just fat; I needed to build muscle mass while losing fat). I thought, "where am I going to find MORE time for MORE workouts??" But I'm a rule-follower, so I did it. And since I was losing weight, I started having immediate gains that I could see and feel. And so I got a little addicted to it and kept increasing my workouts. Probably went a little overboard in terms of how much I was working out and thus needed to find balance, which I have now (I think?), but I am MUCH leaner in terms of body fat percentage and have a much higher muscle mass than I used to, and I'm liking that a lot. So once I started seeing those results over the course of many months, it was a lot easier to stick to it. (Didn't hurt that my wife started noticing and that other people started commenting as well!).
Hardly ever do strength training. If I have a hotel gym to myself I will sometimes run 2 miles, then lift weights and then run 2 miles; but if anyone is around, for whatever reason, no strength training.
Lately, I find all the Asian gyms keeping their gym temperatures elevated, so there is no difference between outside and inside temperatures. While doesn't effect my strength, I definitely sweat a whole lot more here in Asia.
Byron
Cebu, Philippines
I am sold on CrossFit...........it has been a game changer for me (at age 75)..........I can still run but love what CrossFit has done to improve my body, Stamina , etc. I took an intro class at a CrossFit gym...........The CrossFit community is very welcoming...........since that gym was farther from home .........I returned to my local gym..........I joined the CrossFit Challenge..............and since then I have a daily work out sent to me.......I scale back to my level , if you do not have a CrossFit gym available to you..........it is pretty easy to create one at home............it's addictive and will make your running a whole lot easier.........Check it out...............There are so many different work outs you can add to your usual routine..........simple .........one of the best things I ever did for my health!!!
I usually take my resistance band with me when I’m out running, and when I’m done with my run, I just do a small 10-15min circuit of general strength training. I know I need to get to the gym to fix some imbalances and aches. But that will come too. For now, a good resistance band and a solo circuit in the park focusing on the main stuff for 15mins after a midweek run!