This marathon season, I’ve found myself missing being a gym rat. I have always loved a good circuit workout, or a good strength training session that leaves my muscles feeling like a bowl of shaking Jell-O. It was easier at the beginning of training, when mileage was still low, to incorporate some of these workouts into my weekly routine. However, as the runs have gotten longer, it’s gotten harder and harder. Not only do I not have time to run for 1+ hour and then do another workout, it doesn’t make sense to fatigue my body that much. After a five or eight mile run, I don’t really need to do more cardio. And it would be silly to shred my legs with heavy-weight squats, deadlifts, etc.
For a few weeks, I kind of let the strength training go. But I know that’s not the answer. So, recently, I’ve been trying to fit it in at least 2-3 times a week. I’m sticking to light- or bodyweight exercises for the lower body–enough to power my muscles up to carry me through a long run and prevent injury, but not too much so I’m ready for my long weekend run. To satisfy my itch for some serious strength training, I’ve been turning my attention to some extra upper body strength training.
One of my favorite upper body workouts is from Julie at PBFingers. But last week, I made up my own upper body superset routine. I thought it flowed pretty well, and I liked the fact that it encompassed all the major muscle groups of the upper body, so I thought I’d pass it along:
I made sure to use a challenging weight for each exercise. After three times through this circuit, I polished off my cross-training days with 20 minutes on the elliptical.
If you’re unsure of any of these exercises, I’ve included some links/instructions below:
- Chest Press to Flye: Holding dumbbells, lie back on bench w/arms at 90-degrees. Push up like a bench press, but rotate palms in to face each other at the top, like a flye. Slowly lower back down.
- Bicep Curl: I’m going to assume you know this one
- One-Arm Row
- Skullcrusher (Lying Triceps Extension)
- Overhead Press (yes, this exercise will make you as ripped as this guy–haha)
- In & Outs (I like to do mine sideways on a bench–forces more core work b/c you have to balance and can’t use your hands!)
Runners: How do you strength train without compromising your runs?
What is your favorite body part to strength train?
I love upper body supersets because they keep things interesting!
Agreed! The time just flies by!
As all guys, chest used to be my favorite, but Shoulders have topped my list for the past year. Nothing like a pair of boulders to your left and right
…but legs are making a run for the crown.
I like upper body workouts too! I feel like you can see results quickly too, which is always good