RUNNERS AND WALKERS HOPING TO ADD STRENGTH BUILDING TO THEIR EXERCISE ROUTINES in 2020 MIGHT CONSIDER TRAINING FOR A LONG-DISTANCE SPRING RACE THIS WINTER to get into the habit of scheduling 2-3 strength sessions each week.
Half marathon training plans for beginners tend to incorporate them for purposes of injury prevention. The Earned Runs HALF MARATHON with ‘Saints Days’ Plan formally schedules one lower or upper body session and one core session each week.
A SHAPE.com article by Renee Cherry suggests working at strength exercises that improve pushing and pulling functions. Cherry explains the common practice of grouping moves into “push” and “pull” workouts and has designed a set of each to use in fitness programs.
The “push” set primarily uses dumbbell weights. Because I have dumbbell weights at home, I can and do perform these exercises regularly when I don’t make it to the gym. After reading her piece I now realize I have mostly been working at ‘push’ moves.
The “pull” set includes two exercises that require gym machines/equipment (lat pull down and seated row). Thus, my only opportunity to work at building ‘pull’ function strength using Cherry’s full routine would require a gym visit.
A bit of online research revealed that resistance bands/tubes can be used for ‘pull’ function strength training. Twenty exercises of a ‘pull’ workout are demonstrated in pictures in a pullup-dip.com blog post. This equipment can be fairly inexpensively purchased, which is why I also have accumulated several different types of bands/tubes at home.
Problem solved. I won’t be able to use bad winter weather as an excuse in the upcoming months for not getting to the gym for ‘pull’ strength sessions.
And now I know that I can mentally organize my strength sessions according to ‘push-pull’ function rather checking down a list of seemingly unrelated upper/ lower body or core moves . Cherry suggests and describes several approaches:
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EARNED RUNS is edited and authored by me, runner and founder. I began participating in road races before 5Ks were common. I've been a dietitian, practiced and taught clinical pathology, and been involved with research that utilized pathology. I am fascinated with understanding the origins of disease as well as health.
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