Weight Training...I know, it sounds so heavy...imposing...time consuming...or you just like to run and don't want to get too big. All excuses, at least for the workout that I do to supplement my running routine. I actually don't use weights, at least not heavy ones. I go to the gym, but everything I do there I could do at home, so I think my $50 a month YMCA membership will be coming to a close come spring. The elements to keep in mind here are low weight, medium reps and high quality.
I like to use weighted medicine balls, found at most gyms and available at any sporting goods store. I found 2 great ones, 8 & 10 pounds each at the Sports Authority on sale for less than $30 each, so don't say you can't find any. Now I am in half marathon training, so I am serious about my training. I currently am running every other day...Tuesday, Thursday and Saturday. I do my weight training and conditioning Monday and Wednesday. I either swim, bike or do an easy jog on Fridays and I rest on Sunday. My Mon./Wed. routine starts with a 15-20 minute cardio to get my heart rate up, then some light stretching and yoga moves to get nice and limber. I then proceed to go through a mix of different moves standing up, sitting down and on my back with both the 8 and 10 pound balls.
Here is a great regimen to follow, this one followed by Tyler Hansbrough and the UNC Tarheels basketball team...I think it must've done some good, given that it helped them win a little something called the National Championship last spring.
Since I started using the balls as opposed to free weights and barbells, I feel stronger, more flexible and have much more energy not just on my runs but throughout my day. It also takes a lot less time, and you can do it in your living room. You'll have more time, more energy and like me, maybe some more money saved from that Y membership. Until next time, good night & good running.
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