It’s no secret that, since the New York City Marathon, I’ve taken an “off season” from running and am focusing on strength….and cough learning to swim cough…
I’ve been flooded with questions about where to start with freeweights so I’m sharing with you some of the basic exercises I do. The key is to choose compound exercises aka moves that work multiple muscle groups.
- Squats. So many running injuries and imbalances originate with lazy, weak glutes. Squats will get them firing. They’ll also strengthen the muscles around your knees and work wonders on your core. Start with air squats. Add dumbells or a kettlebell. Then move on the the bar. Watch this for proper technique.
2. Bench Press. Flat or incline, the bench press activates and strengthens the muscle groups in your upper body. It helps build bone density and power for push-ups and sports performance. Start with dumbells and work up to the bar. Balancing the bar by itself can be a challenge if you’re not used to it so start slowly and use a spotter if you’re new to this. Watch this for proper technique.
3. Pullups. They’re heinous but so worth doing. Pullups are to your upper body what squats are to your legs. Start with assisted ones and advance from there. The key is to stick with it! Watch this for proper technique.
This is my sole sister, Wendy, rocking a new deadlift PR. Badass.
4. Dead lifts. These work ALL the muscle groups in your entire body, especially the back and posterior chain, including those hamstrings that are often so ornery on runners. Watch this for proper technique.
5. Rows/Reverse Flies. Often attention is paid to front-of-the-body moves, while the back is neglected. We don’t see it, right? Especially in the later miles, runners fatigue and often start to slouch and round the shoulders inward. These exercises will counteract that. Watch this for proper technique.
Typically I’ll do this series of exercises and vary the sets, reps and weight to keep my body challenged. For example one day I might do 3 sets of 8 reps, another day 3 sets of 12 reps a little lighter, and another day do 5 sets of 3 reps heavy. Building muscle is so important, especially as we age:
- Boosts metabolism and helps burn fat.
- Releases human growth hormone.
- Releases endorphins and helps with depression.
- Increases bone density and helps reduce the risk of fractures.
Remember there are plenty of bodyweight-only strength exercises you can do right at home with no equipment. Strength training truly is the ‘fountain of youth’ and will benefit every runner.
Do you strength train? What is your favorite exercise? Did you enter my giveaway?
I DO! I also believe in cross training, it’s helped me tremendously!
I don’t go to the gym anymore, but I do strength training at home. You are one gorgeous fit mama! you inspire me to get my butt back in there!
Good stuff Marcia! It’s a big goal of mine this year to stick with the strength training – anything to stay off the injured list!
You KNOW I do strength training! I used to hate it and avoid it, but now I look forward to my “other” workouts as much as running.
Have fun at the pool! 🙂
Never! 😛 Actually, I can’t speak highly enough of how weight training has helped my running! Man cannot live by miles alone…
I’m honored to be in your post!
Oh, how I need this!! Thanks for the info.
I think it’s so smart that you do this in the winter! Great set of exercises–single leg deadlifts are by far my favorite move these days. So much bang for the buck!
Posts on strength training always make me feel so guilty. I know I should and occasionally I dabble but I’m never consistent enough to make a difference.
This a great list. Strength training has literally saved my running career. I had majorly weak hips, and focusing on strengthening my hips via countless squats and dead lifts has made a HUGE difference for me! I would also add planks to the list. I hate core work in general but planks have helped me a lot!
I’m happy to say that I do all of these moves!!
Dead lifts are my all-time favorite move!!!
Dead lifts and squats so crucial! And critical to do properly – the video you supplied made me chuckle from the guy’s voice but it was good.
I’m trying to do a little more bodyweight training as I have an upcoming OCR. I have not clue what I was thinking….
You have terrific form on your squats! I love reverse flies. There’s just something about a nice back that makes me happy.
YUP! This is more and more my focus.
You know I love the weights!!! 🙂
You are amazing. I look at that bar with the mondo 45’s on it and dream! Love those “how to” videos, too!
I do a lot of these when I take body pump, but pull-ups scare me! I should probably figure out how to do assisted pull-ups so I can work from there. It seems like winter is a great time to do a lot of strength training!
I think it’s so important to incorporate strength training with running! I do a lot of strength moves myself on my cross training days from running. These are some good ones!
Thanks for these! I love cross training and I seriously love squats! I will work on the pullups, I know I need to do those more (and the other things mentioned!) Saving this post to refer to. THANKS!
Yes! I’m not a runner (at all) but I definitely love strength training.
My mom is staying with me after some injuries, and at 79 she can get herself up out of bed using only one leg and no arms. If she didn’t have that strength I don’t know what we’d do. Maintaining our strength is SO important!
Great advice! I love all these moves except the pullup…which I am terrible at. I avoid it…which of course doesn’t help me improve. Thanks for the reminder!
2014 I added yoga and I am loving it! I can tell a big difference, maybe 2015 is the year to add some strength training it is just hard to fit it all in! I like your 5 basic moves though 🙂
I am HUGE on strength training- I swear it helps my running tremendously. Great exercises- love me some squats 😉
I can attest to the importance of leg strength training. I have SUPER lazy glutes which is a big part of how I got injured and am spending so much time in PT these days. Knees caving in while squatting? Lighten load and get those glutes firing! Heavy weights are sexy but will increase chances of injury. Even doing my rehab air squats I have to concentrate on when my knees start caving. I’m such a lazy ass! (Har Har Har…)
I don’t but know that I should. I did start a plank a day challenge which will help my core. I need to add squats and push-ups at least.
One of my goals this year is to make strength training a regular thing in our training routine. I wish we could just take a class since I often don’t like going to the gym and “winging” it!
This is the one area I always get lazy in! I need to get back to my squats!
I always end up slacking in this department DESPITE knowing that my body responds so well to it. It’s one of my goals this year, so I’m hoping to stick with it!
Awesome, we do all of these (except pull ups) in my weekly BodyPump class.