"Off day" workouts

knitapeace

Hi everyone,

This winter I've gotten into the habit of 6 day a week workouts using FitnessBlender videos. I'm looking forward to warmer, less icy weather so I can get back to outdoor running, but I want to incorporate strength training on my off days to help with body comp and injury prevention. If you do this as well, can you please share what types of training you do on what days?

My thoughts now are that I should run 3-4 days and strength train 2-3 days per week. Because of time constraints I'd rather not try to double up both on a single day.

I'd love to hear your experience and suggestions. Thank you!

rduhlir

I currently run 5 days, strength 2 days; but, I am training for a HM. During non-training cycles, I run 4 days, strength 2 days and cross train on the rest day (usually water aerobics).

knitapeace

So what do you do for strength? Heavy lifting in the gym or something else? Full body or splits?

PrairieRunner2015

I have been running 3 or 4 days a week (I'll throw intervals in every now and then) and strength train 3 days a week (I am about to knock it down to a 2 day split routine as 3 days is a bit much.).

For lower bogy: leg press, Smith calf raises, One legged dumbbell deadlifts, Leg curls, Dumbbell calf raises, lunges, and some core work.

For upper body: Dumbbell chest press, Chest fly, Laterall dumbbell raise, Dumbbell shoulder press, Wide grip lat pulldown, seated row, bent over dumbbell row, dumbbell bicep curls, and core work.

knitapeace

Thanks, that's very helpful!

rabblerabble

Really starting to hate rest days. (My HM plan calls for 4 days running various levels of distance and effort, and a couple of cross/lifting and one rest day which is today) I'll go outside and walk around for a while, but just not the same.

knitapeace

Funny you should respond to this post today...I had my first run of the season today! I wanted to finish up the program I was doing first.

I'm not training for anything, just running because I love it, and I think I'm going to follow this schedule:

Monday: run
Tuesday: HIIT + full body strength
Wednesday: run (after I get back into form maybe intervals this day)
Thursday: HIIT
Friday: full body strength
Saturday: long run
Sunday: rest