I've kicked 2017 off with a FRESH strength training routine. New workouts always excite me and help to keep things interesting. Over the years, especially as I've started to run more, I've dabbled in a variety of strength training routines. I've done IronStrength, a mishmash of Runner's World, Women's Running, and crossfit workouts, to Kayla Itsines BBG program. You get the picture. I aim to keep my strength training to 30 minutes or less. This allows me to fit it in post-run. I break the week into UPPER BODY and LOWER BODY days, and have also included some YOGA. I also roll my legs out daily with my Roll Recovery. After my achilles injury this summer, I've been taking my strength and recovery routine seriously. I now MAKE TIME for it, rather than doing it when I had extra time. Schedule your priorities. So without further ado, here is my current strength training plan. I've included a link to a demonstration video for each exercise.
Monday, Wednesday, Friday = LOWER BODY
Tuesday, Thursday = CORE + UPPER BODY
Saturday, Sunday (Monday/Friday) = YOGA
Single Leg Deadlift 3 x10 (currently using 10 lbs)
Lunges with Dumbbell 3 x 10 (currently using 10 lbs x 2)
Squat with Dumbbell (currently using 15 lbs)
Single leg Calf Raises with Dumbbell 30 reps to start (currently at 50 reps, 10b dumbbells x 2)
Hamstring Curls with machine 3 x 10 (currently using 50 lbs)
Leg Extension with machine 3 x 10 (currently using 50 lbs)
CORE + UPPER BODY
Classic Plank (currently at 3:00 minutes)
Russian Twist 25 each side (50 reps total)
Scorpion 25 each side (50 reps total)
Spiderman 25 each side
Back Extension on Ball 3 x 12
Jackknife on Ball 3 x 12
Lateral Side Raises* 3 x 12 (currently using 5 lbs x 2)
Shoulder Military Presses* 3 x 12 (currently using 5 lbs x 2)
Bicep Dumbbell Curls 3 x 12 (currently using 10 lbs x 2)
*Start with very low weight. It's really easy to get a shoulder injury if increasing weight + poor form (been there, done that).
I've been going to my local yoga studio once or twice a week. In an effort to be more consistent, I'm giving Jasyoga a try! It's an online yoga-for-runners platform with a ton of selection targetting runners needs. Ideally, I will fit in 2-3 yoga sessions a week. This may be ambitious, but you know I love a challenge.
Leave a comment below if you have any questions!
Do you have a go-to strength training routine?
Have you tried online yoga?