Strength training advice?

[RunWillie]

I’ve done it. I’ve joined the gym.

I’m nervous about doing anything that will put me at injury risk or will compromise my running. I’ve got 30mins twice a week max.

What should I do? & can I get away with using my running shoes. These are my lowest stack shoes. I will have to run home after the gym.

[Sandraj39 Half Marathon]

I wear my running shoes in the gym, so I don’t see why not?🤷‍♀️

I use it for a little cross training (usually on the x trainer) and strength work. I basically do a circuit on the resistance stations for my arms and legs. I also do some S+C at home where my focus is core, hips and calves! Usually I go once a week but as I am on the long summer holiday (I work in a school), I have been squeezing in an extra session - I love it!

Like you, I wanted it to compliment my running and so far, so good! Hope it goes well for you. 🙂

[RunWillie Marathon in reply to Sandraj39]

Thanks Sandraj39 😍

[Decker Ultramarathon]

I’ve not done strength work in such a long while, but I know it helps and kudos to you for setting up with a gym. Last year I had a short routine I followed. It was body work mainly. Back arches, pike position, some pushups, leg lifts etc x 3 sets. I really should work it back into my week.

[RunWillie Marathon in reply to Decker]

Thanks Decker 👍🏻

I struggled to pick up the pace on my long runs on my training block & think that strength work will help with that. I’ve no interest in gyms but being a better long distance runner is a big incentive.

[Decker Ultramarathon in reply to RunWillie]

I think it should help with speed for sure. Also interval training once a week would help

[RunWillie Marathon in reply to Decker]

During Marathon training my plan had park run as my speed run & some fast finish long runs. The fast finish went well on my first 16miler until the next day. The Physio who saw me with my hamstring issue basically told me that I didn’t have the strength to do it. I’m keen to not have to worry about that for the next one.

[Decker Ultramarathon in reply to RunWillie]

Everything in balance I suppose. I find the injuries come whenever I push too hard too fast. I have to be more patient

[RunWillie Marathon in reply to Decker]

You’re so right. Patience is good 👍🏻

[Flimflab in reply to RunWillie]

Can your physio give you a tailored program for your hamstring and general strength to make the best use of your gym time and reduce injury risk?

[RunWillie Marathon in reply to Flimflab]

Thanks Flimflab 👍🏻

Hamstring is fine now. I’ve run a marathon since with no issues. I would love to book into him for strength training but he is expensive. Gym is much cheaper.

[Irishprincess Administrator Half Marathon]

Enjoy the gym!

I’ve been a gym goer for most of my adult life but my gym didn't re-open after the Pandemic and I can’t find another decent one nearby ☹️ and I miss it. I do free weights at home but it’s not the same.

I assume you’ve been given a teach-in how to use the equipment properly as that is crucial to be able to get the most benefit from them. Not using weights and equipment properly could result in injury before you even start!

If you have a weak area in your body then obviously your regime will include exercises targeting that more, but my general routine was to use the following:

- Leg curl for hamstrings

- Leg extension for quads

- Abductor machine for glutes and core

- Pull-down bar for upper body (really important for runners too!)

I didn't use the leg press because my instructor at the time advised me not to as he believed it put a lot of pressure on the knees and so I avoided that one.

I also did some free weights for upper body and arms/shoulders/back and some floor work for balance (wobble board). The other stuff like bridges, clams, etc can be done at home, whenever.

Like running, start off slowly and build gradually. 3 sets of 10 reps for each machine and see how you feel afterwards. A good instructor will advise you on the right weight to use but you’ll know yourself. Too much weight too soon will risk injury so take your time getting used to it all and it won’t take long for you to feel the benefits in your running.

Good luck! I found a great gym session almost as addictive as a good run 💪

[RunWillie Marathon in reply to Irishprincess]

Thanks Irishprincess 😍 That’s super helpful. I will get an instructor to show me the ropes but I was keen to see what everyone on here did to complement their running.

[Irishprincess Administrator Half Marathon in reply to RunWillie]

And I also wore my running shoes to the gym 🙂

[cheekychipmunks Half Marathon]

I’ll be interested to hear how you get on RunWillie .I belong to a gym and use it regularly for running - I’m a fair weather runner and prefer to hide from heat, cold or wind! I always walk past the multitude of machines and think I should be using them, but never do.

As for shoes, I tend to wear retired running trainers.

Enjoy your gym; you’re going to be a speed demon! 😀

[RunWillie Marathon in reply to cheekychipmunks]

Thanks cheekychipmunks 😍 I’ll report back x

[Madge50 Marathon]

can you get a free personal trainer session? The gym I go to is a joint venture with the local council all into get people more active. Every so often they do free personal trainer sessions you can book into, they discuss your goals and take you round the equipment and show you what to do for your own goals.

I do some classes as well, especially those aimed at core and glutes - (plus some upper body strength - imagine t-Rex strong legs, useless arms…..😂…🦖) they’ve really worked for me……(touch wood) I rarely get any calf/Achilles issues now…🤞

Mx

[RunWillie Marathon in reply to Madge50]

Thanks Madge50 😍

I will get a free session but I was keen to get advice from runners who also do the gym to support long distance training. I don’t trust those cross training gym bunnies 🤣

[Madge50 Marathon in reply to RunWillie]

I must admit, I think I get more from the classes…and they do mix them up sometimes, use weights etc., …I do use the gym equipment sometimes….can’t say I’m a great fan…..I’ve always been an ‘outside’ runner, I struggle on treadmills….but it’s useful to have it available….👍

[RunBrianRun Half Marathon]

Gym is my second home now 😂 Even when all this woody woodpecker stuff is over I’ll still go.

You’ve taken a really important step to staying fit and healthy so kudos and bravo to you.

If you can afford it I would get a few sessions with a personal trainer. You will learn how to use the gym properly and safely and most of all it will give you a sense of confidence as well as targets and goals (which I love but not everyone does). You get accountability too which again I love but it’s not to everyone’s liking.

If not then check to see if they have an instructor or PT who can show you how to use the kit.

My pt said try to wear shoes that are flat and stable in the gym. I forgot once and injured myself wearing my running shoes lifting weights. I’d say those shoes in the picture are too laterally unstable for anything other than cardio equipment such as the treadmill, stairclimber, bikes and elliptical.

Good luck RW and well done. 👏

[RunWillie Marathon in reply to RunBrianRun]

Thanks RunBrianRun 😍

I suspected that about the running shoes. I may pick up some converse so I can stuff them into my hydration vest on my run home.

[RunBrianRun Half Marathon in reply to RunWillie]

Perfect. 👌

[Madge50 Marathon in reply to RunBrianRun]

I’d agree with that, I started in my running shoes, but found them odd somehow, didn’t feel right or supportive in the right places…….I got advice and now have a ‘gym’ pair, which are definitely not suitable for running, but are more stable for the gym and classes….👍

Mx

[Reggiegirl 10 Miles]

Hi RunWillie. I must admit I go to classes at the gym 5 days a week but I include resistance, weights, cardio, yoga and Pilates. I’ve found it helps with my running and have met some lovely people. I’m also very aware that as I age, 61yrs, I need to work harder to keep my muscles strong. I do wear my running shoes as I don’t have any other trainers 🤭.

[RunWillie Marathon in reply to Reggiegirl]

5 days is awesome Reggiegirl 😍

I run 5 days a week. I’m conscious though as I’ve just hit 50 that I need to keep my muscles strong. I think they say “use it or lose it” I’ll see how I go. I’m aiming only for two sessions so I can keep my running mileage up.

[mrrun Ultramarathon]

I love gym, it’s important to keep all muscle groups active, especially as you grow older. And yes, the stronger you are the better you will run (but bulked up isn’t the same as being lean and strong, although l think you know that anyway 😉).

However! It’s crucial to know what to do, how many raps and how often. Your body is different to that of that other guy and you may get badly hurt trying to copy them and execute a perfect pull up, an innocent Romanian deadlift or even push-ups. Never, ever, copy that other guy. Equally, never follow somebody’s advice online telling you of their program and asking you to do it (because it works well for them).

In other words, do a research and find a good personal trainer who’ll be able to advise you based on what you can do vs what you’d like to achieve. I’ve spent a few months with such a person, paid him well, finished the course and went to the gym where l do what he showed me. No injuries so far. Money well spent.

As for the shoes, wear anything that feels comfortable, you won’t be running there. 😀

Good luck, hope you achieve your goals!

[RunWillie Marathon in reply to mrrun]

I would love a personal trainer but in this season it’s just not possible even for a short while. I think that’s why I’ve put off strength training for so long. It feels too hard & too risky when I love my running. I’m going to proceed with caution & do really appreciate your reply mrrun 👍🏻