my last year of college i spent a lot of time in the gym. i would definitely consider myself a gym rat at that point in my life, now i don’t even have a gym membership!
on top of doing cardio on machines, i lifted weights 5 days a week. i really loved having a weight routine and it is something that has followed me since then. i would concentrate on one body part a day and spend about 30 minutes a day on each part.
- arms (biceps and triceps)
although i loved this routine, it is not realistic to me anymore. i don’t have that kind of time or energy, especially during marathon training. i have really tried to work a schedule into my running, but usually it drops off as the miles increase. i tried switching it to 2 body parts a day (arms and back, shoulders and chest, legs were pretty much dropped) so i wasn’t as lengthy or daunting and i could get more done in one day. the problem was, what if i was only lifting one day a week?
after talking with chris over the holidays, i decided to give my weights a new routine. i listed out 3 different days of workouts, and they each had one exercise for each muscle group above including abs. this way even if i only end up lifting one day a week, at least i hit all the main muscle groups in that day. i perform them in circuit routine also, instead of one at a time, since i feel like i get a better workout that way.
for example one of my workouts will look like:
- shoulder press
- bench press
- bent over row
- dumbell curls
- tricep dips
- bicycle crunch
i go through all 7 exercises without stopping, then take a short break and start up again. it goes by really fast and you hit all the main body parts with it.
i have 3 routines listed out in my training excel workbook and i also set up a schedule that looks like my running schedule but only includes crosstraining (spin bike, weights, etc) so i can cross it off the same way as i do with running. having it in front of me seems to help!
i have found it’s pretty easy to do this right when i get home from a run since my blood is already pumping and i am in workout mode. i am lucky enough to have my home gym now that i can just walk in the door and get going on the weights. i was able to get in 2 sessions last week which i was happy with, and i will be aiming for 3 if i can. on the weeks i am unusually tired or busy i will just shoot for one. something is always better than nothing, and this new routine seems to be the way that works for me! as with anything, finding something that works for you and something that you will actually do is the key.
do you have a weightlifting routine? what is it?
tonight i did an easy 5 miler with chris and the pups then came in and did a weight routine. i feel like i am getting sick and my energy is a little low, but i was happy to get it done!
5.0 miles/46:40/9:20 avg pace