Tag Archives: strength training

8 Simple Steps to Effective Weight Training Over 40

8 simple rules to more effective weight lifting after 40

Look, things happen when we age. Muscle mass decreases, flexibility decrease, hormones decreaseNo one is going to defeat the passage of time but we don’t have to go down without a fight.

Lifting weights and staying active as we age is one of the best way to slow down the aging process. It will help increase or keep muscle mass, it will help slow osteoporosis (really important for me with Addison’s), and the more muscle you make, the more testosterone levels may come up. Not a bad return on investment for a few hours of gym time each week. Continue Reading

Why I’m Happier & Healthier Lifting Heavy Weights

Why I'm lifting heavier weights for endurance

Its been a solid year now that I’ve been regularly lifting weights and doing strength training to support my running and triathlon habit. What started as a necessary evil to rehab my knee has morphed into a necessary habit. In the offseason, I’ve been regularly doing strength work twice a week. Last season, I dropped that to once a week with more stretching and bodyweight exercises. 

The weights have given me more speed, more stamina, and stronger ligaments and tendons allowing me to stay active with my arthritic knee. This gym work (along with smarter recovery time as a master’s athlete) has led to an uptick in the consistency of my training, and that has led to an improvement in my face results, including a new 10k PR last year at age 41. Continue Reading

7 Strategies to Make Sure You Use Your New Gym Membership

The new year is right around the corner and that means it will soon be Black Friday for fitness gyms. It’s one of the few industries where a successfully business model is hoping people sign up then don’t actually show up.

Many people hope that the sheer act of paying for a place to work out will provide enough motivation to follow through. But that’s not always the case. What makes the difference between success and forgetting about your gym membership entirely? I’ll admit a lot of it is mind over matter, but I’ve used and seen a few strategies that can help make the habit stick. Continue Reading

How to Treat & Prevent 5 Common Runner Injuries

How to treat and prevent 5 common runner injuries

I’m currently dealing with a hamstring strain. So much for trying to do more strength training! Tuesday’s HIIT session ended prematurely as I felt my right hamstring tighten up and then give off a disturbing series of cracks and pops as I tried to stretch it out. 

Ice it? Heat it? Stretch it? Rest it? Roll it? What is the best approach to healing and rehab that will ensure you’re only out a few days or a few weeks and not a few months? It’s a common question to any injury.

Here are the best ways to treat and prevent 5 common runner injuries. Don’t neglect those aches and pains and definitely do no try to run through any nagging niggles or tweaks. Listen to your body. Heal it up and then get back to running or exercising at full strength. Continue Reading

My 7 Favorite Strength Exercises as a Master’s Runner

You get older, you get slower, even for the elites science, competitive records and experience all show that all athletes slow with age. It’s true and it starts happening faster and faster (as you get slower and slower) after 40 and especially after age 50. You might not be able to beat father time, but you can fight back.

Quite a few recent studies have shown that regular, targeted strength training can at least push back and help hold our fading paces a little longer. Here are my 7 favorite strength and weight training exercises to-do as a Master’s runner that hates the idea of slowing down. Continue Reading

How I Finally Stuck with a Strength Routine as a Runner

how i stuck to a strength routine as a runner

It’s a fact, runners don’t like the strength train. We’d rather be running, of course. I struggled for years with trying to stick to a workout routine. I’d be relatively consistent in the winter/off-season, but as soon as it started warming up, I’d drop the gym for the roads. With the knee diagnosis, I’m now likely paying the price for all those lopsided years of running and riding without proper strength training. Ironically, it’s only in the last year that I’ve found a strength routine that works for me. Maybe it will work for you. Trust me, it’s better than arthritis. Continue Reading

The 5 Keys for Your Fastest 5K

5 Keys to Your Fastest 5k

What’s the best way to train for a 5k? Do you still need long runs? Only sprint workouts? 

It’s been at least 10 years since I really focused on the 5k as a goal race. Recently, it’s been longer road races and triathlons as the goal and the 5k’s were only there to spice up the training or get in the speed work, but with my knee arthritis and the goal of building back up very slowly, 2018 is looking like the year of the 5k and the sprint triathlons.

For the last six weeks I have slowly been ramping up the running with the goal of starting the new year with a solid race. Here is what I’ve learned and put into practice as my training. Continue Reading