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Strength Training at Home

As a runner you know how important strength training is for your performance and injury prevention, but you may also know how difficult it can be to get your workouts in, especially when your extra time is spent getting those miles in for an upcoming race.

As someone who works full time, and has a plethora of other responsibilities outside of work, it can become overwhelming to find the time to fit in all the things I want and need to do….drive to the gym, run, walk the dogs, errands, make dinner blah blah blah

Since I really can’t eliminate any one of these items, I decided to make some adjustments and I stopped going to the gym and created a home gym right in my living room tucked away and hidden by an oversize chair. Now instead of the extra time I was spending driving to the gym, all I have to do is roll out of bed, put my hair in a ponytail and walk down the stairs, which at 5AM can be a bit dangerous :)


I had already accumulated some light weights, but I wanted to up all my weights and incorporate other equipment so I wouldn't get bored or be restricted with the workouts I could do.

You don’t need to spend a ton of money on equipment either. Stores like Marshalls and TJ Maxx have a pretty good selection of workout equipment. Everything from Yoga Mats, Dumbbells, Kettlebells, Exercise Balls, Bands and the list goes on.



To reduce space, I chose to buy my Kettlebells at a local sporting goods store, Sports Basement as the discount ones tend to be rather large and bulky. You are going to pay a bit more, but for the reduced size, it’s worth it to me. I also purchased my medicine ball and 20lb dumbbell from them.

Amazon is always a great place to look as well. I got this 6” plyometric platform for $30. Just beware of shipping cost on heavier items.





I also have a variety of yoga mats and foam rollers. Yoga mats are not all created equal and I should probably get rid of a few, but you never know when you need one you care a little less about.
There are so many different foam rollers and everyone's needs and likes are different and I’m kind of obsessed with them even though I dread using them :( I also make sure I have small ones I can travel with if I’m doing an out of state race.



I also like to use resistance bands and these Tone It Up (http://www.toneitup.com/) bands are great!! For $15 you get two bands (light and heavy) and a carrying tote. These Sliders by Elite Core (http://www.elitesportzequipment.com/) are everything, and can be used on carpet and hardwood.



All and all I’m very happy with my little space, I enjoy my workouts more and I’m much more consistent with them as I really don’t have an excuse NOT to workout. Guess that was the idea.

If you’re looking for some good Strength Training workouts, below are some great resources.

Thank you for reading and please give me a follow on Instagram @TheFreckledFitGirl 

Written by Selena Baity


Abs
http://greatist.com/move/best-bodyweight-exercises-abs

http://greatist.com/move/ab-workout-collection

http://www.mensfitness.com/training/workout-routines/30-best-abs-exercises-all-time

Legs
http://www.mensfitness.com/training/workout-routines/30-best-legs-exercises-all-time

http://womensrunning.competitor.com/2015/05/strength-training/12-strength-training-moves-for-runners_40142

http://running.competitor.com/2013/12/injury-prevention/strength-training-circuit-for-distance-runners_47933

Arms
http://www.mensfitness.com/training/workout-routines/30-best-arms-exercises-all-time

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