I can’t believe there are only two weeks left in 2017. I will be spending this week in a flurry of clearing work deadlines, finishing my Christmas shopping, and wrapping presents. Santa and his elves still have a lot to do!
My Nativity Scene entry for #RunChatHunt
Looking ahead to 2018, I am hoping for a lot of snow in Utah for our ski trip in January and getting excited about participating in Laura’s Fit and Fueled nutrition program for runners. (Want to join me? Sign up here using COCO for a special discount.) If you are looking for another way to improve your running in 2018, I’d encourage you to check out Quick Strength For Runners.
Why You Should Add Quick Strength For Runners
To Your Fitness Routine
I’m including an Amazon affiliate link below and will make a small commission if you click through and make a purchase, but this is not a sponsored post, and I have nothing to do with the author or publisher. I just really like this program.
Quick Strength For Runners is an 8 week strength program specifically designed for runners. It focuses on core strength (a weak core is the source of many running injuries) and includes single-leg balance moves and lateral and twisting moves, as well as more traditional upper and lower body moves. The program is designed for two workouts per week that build from basic to challenging, and take from about 10 to 30ish minutes to complete.
The program is great for people adding strength training to their routines because it starts with short, easy workouts, but is suitable for people who already workout with weights, because it incorporates challenging moves that target common runner weak spots.
I started the program around this time last year, after hearing rave reviews from my Moms Run This Town group. Since I already had time carved out for strength days, I repeated the easier workouts 2-3 times to build a 45 minute routine. In weeks I wanted a third strength day, I did a mash-up of the two planned workouts for the week.
I was in a fancy hotel gym, but this is all I needed.
I had a lot of business travel in December and January, and the workouts were easy to do in even sparsely equipped hotel gyms. I did a second full cycle of the program over the summer, when I wanted to add a short strength workout to my short run days.
While the program starts off on the easy side, it gets challenging after the first week–and offers more challenging variations if you are up for it. I had to force myself to complete some of the harder core moves that really target weaker muscles.
Leg circles, I do not like you!
While I forced myself push through moves I didn’t like because they were hard, I did modify some workouts that I thought were of questionable benefit. For example, some workouts include several sets of crunches, which current research indicates is not the most efficient move for core strength. For those workouts, I would do one set of normal crunches, but then do a different variation for other sets. There’s also one workout near the end that includes an insane number of push-ups. While I think push-ups are a great strength move, there’s a point of diminishing return for any exercise, so I cut some of them out! On the whole, though, I found the workouts to be well-balanced and effective.
I ended up buying–and using–both the digital and paper versions of Quick Strength For Runners. I liked having the book for the background information and comprehensive explanations of the different exercises and modifications,and I liked having the digital version for when I was travelling or wanted to do a workout at my office gym. (The digital version has the same content as the book, and does have hot links from the routines to the exercise explanations).
If you are ready to work strength training into your fitness routine or want to find out more, you can check out Quick Strength for Runners on Amazon << < affiliate link.
Monday: strength workout at home
Thursday: strength workout at home
Friday: Core Power Yoga
Saturday: 6 mile run
This is what happens when it “snows” in Northern Virginia.
The roads are treated but no one clears the sidewalks!
Do you have a good strength training program?
Have you made any fitness goals for 2018?