Among runners, I feel that how much I hate to take time for muscle training and stretching is a classic joke. Personally, I have repeatedly suffered setbacks - - Let me tell myself, “This week is it,” and I do it once or twice without worrying about it, but I immediately lose my motivation completely. It’s boring, too monotonous. And running is more fun!
Still… I am constantly troubled by nasty injuries. One month is ITBS (intestinal ligament syndrome), the next is PFPS (femoral near pain syndrome), and then suddenly the hip joint hurts. I was able to finish several marathons last year while adjusting my running, but these injuries are really troublesome.
That’s why I want to ask you - if you used to hate muscle training and stretching, but if you’re taking it on a daily basis now, how did you realize it?! What has changed? What’s the secret to continuing? Because you found the right program? (Please tell me your program in the comments section!) Because the result came out? or something else?
Please tell us about your success experience. Then I may finally finally establish a balanced routine. Thank you very much:)
Injury. The more I can’t run, the more serious I get.
Yeah! I was tired of continuing to attend physical therapy. Just take a few days a week and do a 15-20 minute cool down after running, saving time and money.
Like many of the good habits, it needs to be sustainable.
I used to do a strength training routine for 2-3 hours a week. It included dead lifts, pistol squats, and calf flakes, but it ended in just one year.
It is effective to focus the session short and to separate exercises into separate days.
Listening to quality audio books and podcasts is also effective. It is important to enjoy the movement itself and gain satisfaction with the range of motion.
First of all, I try to start by being 100% sure. Can I get 15 minutes per week? All right, let’s start there!
In most cases, it is more effective to do something than to do nothing.
Once you have become accustomed, you will take a 100% sure step. In time, it will be necessary to take a step that is not confident, but let’s not lose the momentum we have built.
I started rock climbing because I hate muscle training. Now I’m training the opposite muscle group alternately, so both of them are very good.
Hello!
I had to brainwash myself with some truths, because I don’t particularly like muscle training:
If you want to run fast or long, you need to go to the gym at least twice a week.
Muscles support bones and bones support muscles. Let’s think that it is like drawing with a full set, not with only a few colors
You don’t need to be prepared.
I was able to continue because I promised myself that I would continue to train twice a week for 30 days. Once within an hour, but to get the effect, I absolutely needed to keep the form and pace (same as running). Then, find the kind to enjoy while achieving the purpose. For example, I hate Bent Overlow, so I use cable pulls and bench rows instead. Try gameplay, try music and podcasts, and pursue fun. After all, unlike running, which becomes fun from a certain point, personally muscle training is just painful. If you tell yourself that you are doing it only for running, it will be easier to swallow the pain.
The “Hevy” app is recommended for planning. There is an instant routine available. There are three types of routines in the whole body dumbbell series, rotating them according to muscle pain and mood. If you are looking for something that is inexpensive and easy to carry on, check it out.
You can make your own menu (I do it too), and if you prefer, don’t forget to focus on hamstrings, quadriceps, calves, hip joints, stem muscles, and buttocks. I recommend full-body training to balance it, but this is entirely up to individual preferences.
Weight training was boring and disgusting, I want to run!!! But when the second problem occurred (aggravated symptoms, not injuries, and always caused tendons), I started strength training because I thought that running magazines were right. It was really effective in preventing injuries and resolving them before they became serious. For example, last year, after sprint practice, Nakadonoshi was severely hurt (not injured, but clearly abnormal). Start training using bands and move to the outline muscle machine twice a week. Nowadays, I don’t have a hip pain even if I do 100lbs on the machine 4 sets × 10 times. There are two reasons why we can continue. It is a great feeling of accomplishment when I update my best at the gym and I want to keep running even when I am 90 years old.
Actually, I started training before I started running.
A few years ago, I was injured in the back in the gym and my doctor completely restricted my exercise. After that, I really let myself go, my weight increased significantly, and my muscle mass decreased greatly. I finally switched feelings and started a ketogenic diet for diet management and weight loss.
One year after that. It was allowed by a doctor to reopen if only self-training was done. Therefore, it resumed from basic exercise such as standing up and planking. These exercises have brought back good and ongoing habits. In addition, because of the loss of weight and muscle mass, the doctor permits the wider range of training. So add resistance band training to the routine. This led to further weight loss and muscle augmentation, and doctors encouraged him to start walking.
Eventually, walking developed into running, and now it continues every day. Although it is not fast yet, muscle training has become the foundation and I can run without injury while keeping healthy. This continuity also leads to continuity in running.
At least a little useful points
- It can be said in the overall goal setting, but concrete increases the success rate. The vague goal of “I want to increase muscle training in the next training period” ends with a common halfway start. Set how much you want to incorporate, and decide when to incorporate it into your schedule clearly. - Avoid sudden load increases, stack up to the target volume step by step. - Make changes. Strength training has a variety of ways to keep you fresh by making changes to your workout. At least it is effective for me. - Finally, in my case, I have often used the reason that I do not have enough knowledge as an excuse to avoid strength training. Therefore, I took the strength training course for runners, and it was a good way to learn the correct form while learning new variations, and to have a certain time on schedule. You can maintain that time even after the end of the course or move to a more convenient time zone, but it was at least a chance to start.
It takes only a few minutes to make a simple stretch right after running. As part of the cooldown, I drink electrolyte beverages at the same time. Most of the muscle training is done while watching TV at night. Use buttocks, resistance bands, dumbbells and kettlebells. To be honest, most of them started with various injuries and light pain.
To be honest, for me, I registered with Strava and started with some friends. We post records of running, cycling and workouts, and we always encourage each other. There are local runners who completed Hawaii Iron Man with stage 4 cancer. I started following him a few months ago. When he was training, I also made time to train.
You can make your own menu (I do it too), and if you prefer, don’t forget to focus on hamstrings, quadriceps, calves, hip joints, stem muscles, and buttocks. I recommend full-body training to balance it, but this is entirely up to individual preferences.