The past four weeks I’ve been training for the Indianapolis Monumental Marathon. Not only has it been crazy hot a few weeks with heat indexes above 100°F, I’ve been spending about 6 hours a week out running. While I know this time will only increase with my previous marathon training experiences, it’s still a bit daunting how much time it takes from your week.
And then there’s strength training. I am 100% behind strength training and have definitely found after adding that to my regular running regime, I have been injury-free AND my running pace has increased.
Generally my gym time has been 45-60 minutes twice a week. Now try to add 2 hours to that 6 or more hours a week and you can see where things begin to become a bit more tricky.
Let’s be honest. Most of us have lives outside of keeping physically fit.
So the past few weeks I’ve been trying to figure out how to balance everything. Where I’ve been able to get all of my run workouts in (mostly during the early morning, when it’s bearable outside), I’ve been able to fit in maybe one day worth of strength training… And that hasn’t even been at the gym. That was in my basement. On a yoga mat.
After listening to Another Mother Runner’s podcast about Strength Training, I am happy to report this is more than okay. It doesn’t even need to be super long!
I’ve been able to fit the following workouts in around 30 minutes and have been able to go on throughout my day/future workouts without being sore. All of these moves are also basic, so you don’t have to worry about injuring your body with one wrong movement. I do recommend making sure you are doing the exercises correctly however to make sure you don’t hurt yourself.
Simple Strength Training Workout
18-20 reps (repetitions), go through cycle 3 three times
- Step-Ups (I use stairs or a sturdy chair)
- Planks (I add in Side Planks to work everything)
- Side-Lying Clams
Each of these workouts work parts of your body that are used while running. I find that even my arms help pull me through those large hills. My goal is to up my weekly strength workouts to two days a week, but one time a week is a must to keep my body on point. I’m also only currently using my body-weight, but hope to get some weights to use to add resistance.