Help with strength training!!!

elizabethjmurphy

Hi,
Let me share a little history::

During my weight lost (-55 pd) journey to a healthier me I started running. I was so excited by my success that I kept going further and further and trained for a half marathon. I was so excited to hit 11 miles and then stub my toe, inflaming chronic arthritis in my big toe. I was off all exercise for 5 months and started back up this September. I was back to 5 miles around thanksgiving and then stop till now.

I am trying to get back to training for distance. I realize that my biggest struggle is strength. I need to add strength training to my routine. I currently run 3-4 times a week averaging 10-15 miles. All my strength training will be done at home with limited equipment.

Who are you giving advice too...
I am a novice and really don't have a clue. My solution for fitness has always been cardio. I need to loose weight and firm everything up. I have no upper body strength or stomach muscles.

Question:
Any advice on what to do? How much & how often?
Any apps, you tube work outs, any ideas will help.

Motivated but Clueless- Thanks

jasonp_ritzert

Bodyweight exercises are the perfect thing to start with because it teaches form before progressing with weight. I suggest finding the book "Pushing the Limits" by Al Kavadlo. I use this to help with workouts when I'm on the road for work. I also suggest trying bodybuilding.com for routines and ideas.

I also run (12-20 miles/week) 3-4 days week and lift on 3 of those days doing a push upper body, pull upper body, and leg day.

yoovie

bodyweight circuits are a great place to start.

step 1 google the nerdfitness bodyweight workout and choose your level - beginner, intermediate or Batman.

step 2 while working on that routine, read the book The New Rules of Lifting for Women.

step 3 - amaze yourself.

jemhh

yoovie wrote: »

bodyweight circuits are a great place to start.

step 1 google the nerdfitness bodyweight workout and choose your level - beginner, intermediate or Batman.

step 2 while working on that routine, read the book The New Rules of Lifting for Women.

step 3 - amaze yourself.

I'm another fan of the nerd fitness bodyweight routines. I started out with the beginner routine, moved on to do Start Bodyweight's basic routine, and then eventually got into lifting. I didn't do NROLFW but it's a good beginner book and a great reference book even when you're not a beginner.

yoovie

yeah i dont suggest their program, but reading the first half of the book before the recipes and workouts is a great idea that will give you a huge advantage.

contingencyplan

Going from a cardio-only person to someone who does strength training is a tough transition, because with what you're used to, there's no real need to follow a set plan or program. You just go out and do it whenever. With strength training you need to be following a program that has every workout of the week planned out for you, and you usually end up having to repeat that from week to week for a certain amount of time.

Rather than asking questions on what to do specifically in terms of exercises, you should be looking up strength training/lifting programs. Be careful when choosing them if you want to do 15 mile runs 3x a week because not all strength training programs--especially not a beginner--will allow you to devote that much time to running. When you first start out, you'll probably have to trim your running down and then build back up to the level you're at now as a result of the increased need for rest.

rick_po

Three more good bodyweight strength books: You Are Your Own Gym (which also has an app people seem to like), Body By You, and Convict Conditioning.

Bodyweight progressions can be complicated, so having a book with everything written out is very helpful.

elizabethjmurphy

All great advice. I know what's slowing me down is the planning. It's complicated in my mind which is why I'm hoping for materials to lay it out for me. I'm accustom to following a plan and work well with that as training for long distance running your runs each have purpose from distance to tempo or pace runs and speed.
I'll check out so wig these suggestions.

47Jacqueline

I agree. There is nothing so available as your own body.

shaloreial

Read up on www.aworkoutroutine.com. This site explains everything in such simple terms, for the novice and the experienced.