Best Full-Body Strength Workout for Female Runner?
July 1, 2014 9:27 PM Subscribe
I'm slowly building up my speed and stamina as a runner -- I do roughly 15 miles of hilly outdoor running a week right now, and absolutely love it. I'd like to add in a full-body strength workout (+/- 30 min, 40 including stretching) three days a week. I'd also like this workout to be something I can do at home, with an absolute minimum of supplies (just body weight would be great), and that I can use for a long period of time.
posted by rue72 to Health & Fitness (13 answers total) 77 users marked this as a favorite
Ideally, this strength workout would either help work the muscles that aren't getting much exercise from the running, or make me a better runner, or both.
Current strengths and weaknesses: I'm strong for my size and always have been. My core and thighs are especially strong, though my arms are a tad on the noodle-y side. I'm in my late twenties, and am looking to exercise to feel good more than to look good. In terms of improving my running, distance is more important to me than speed.
I played sports year-round in high school and know a lot of exercises from back then, especially body weight exercises, but I'm not sure which exercises to use now or how to put them together into a workout or even which muscles I need to focus on? The only equipment I have currently is a small medicine ball, and I'd prefer to keep it that way. However, I'd be open to getting some other small equipment if necessary.
Please recommend easy-to-understand and ready-made workouts rather than books or places to find general fitness/health information. I've tried to read through books and very in-depth internet links to build a workout myself, but it's just not a topic I grok very well and I end up getting overwhelmed and without a workout to follow after all.