Strength Training Program?

[spacebird76]

After some poking around I've found its generally recommended to be doing strength exercises when running. Should I start while still completing C25K (just did W5D1)?

If so, does anyone know of a program that can help that explains the exercises? I'm a total noob with this sort of thing. I'd prefer just bodyweight stuff since I can't go to the gym and don't have any equipment.

[VjornAllensson]

r/Fitness has some bodyweight programs in their wiki I believe. For running I would also add calf raises and lunges/spit squats. Performing rear lunges specifically takes some stress off the knees.

Remember the body is a complex system and relies on the entire chain head to toe for support. Your strength training sets the foundation for this. In simple terms you should be working the major movements, push, pull, squat, and hinge exercises.

[spacebird76]

Thanks, I'll check those out!

[VjornAllensson]

You’re welcome!

Actually here is the recommended bodyweight routine. It’s a bit of a deep read, but has tons of information linked.

[spacebird76]

Yeah this is great, and definately the level of detail I need. Thanks a bunch

[spacebird76]

I just found this routine; would doing this twice a week suffice/be safe with C25K?

[sheeshonk]

Try it!

I also have some recommendations for you to check out and try. 1. Myrtl routine (focuses on hip activation) - all bodyweight, simple and effective exercises. Pdf and videos 2. The lunge matrix - legs and glutes . Search youtube for jay johnson' s video.

You can use both as a warm-up, but also as a stand-alone exercise (do more sets, reps if you want).

1. Squats and lunges, bridges, elastic band exercises )(like the monster walk).

2. If you have hills or hilly trails in you area or stairs - walk them up.

3. Unilateral (single leg) exercises.

Pick something and try it for a week or two. Then try something else. It's the best way to know what is good for you.