Find Time for Balance

Sunday, November 06, 2016 · Mike Davis

Good morning.

Grab you cup of coffee and pull up a chair!

I am going to brag a little bit. This past week I set out to strength train 2 times and get 3 runs in. Yesterday afternoon I got my third run in for the week and that capped off my week as I laid out. It is certainly easier when there is no job to compete with for both time and energy. This week I want to get in 4 runs and 2 strength training sessions and I also start a part time job on Wednesday. My goals will certainly be more challenging because of working but I can get it done with some planning and discipline. I must say that is easier for sure living in North Carolina because the weather is darn near perfect for running. I am also very lucky to have all I need here as well to do my strength training, so that makes it easier. I am happy with my strength training routine that I have devised over the past year. It is nice to have my Ace certified fitness coach wife to run things by and that has helped as I built my plan. I believe so much in having a balance training plan that focuses both on running and high intensity tactical training (HITT). My wife has so much material and continues to gain knowledge. Back in the spring she attended a seminar that much of the focus was on strength training for runners, so it was good to hear what she learned.

I get the challenge runners have with trying to run AND strength train. Most runners will tell you they are happy to get their mileage in most weeks never mind an additional 2 strength training sessions. When we work with runners either individuals or groups, we put a lot of effort into designing a complete training program that will actually get executed. This often means designing a strength training program that can be done without a lot of time or equipment. The particular plan I have devised takes 54 minutes if I do the workout in its entirety. If I am limited for time I can choose to do only 2 circuits or even get it done in 20 minutes by doing one circuit. I built in time for pre-stretching as well, which benefits the workout and my running as well. Creating a good strength training plan is a lot of fun but ultimately it has no value if the runner is does not have the time to do it. Sometimes we must give a runner 3 exercises only if that is all they can fit in their schedule. Some strength training is better than none and being realistic about what will actually get done is important.

Winter is a great time to put more emphasis on strength training even if it means one less day of running. My wife will tell you that different variations of squats as well as core strengthening are great ingredients for both your running and functional strength. Kathy also feels that 2 strength training sessions a week is sufficient. That leaves 3 or even 4 days to run!

The benefits of strength training for both running and functional strengthening are numerous and something that we focus on at NFLR. The repetitive motion of running puts a lot of stress on our muscles, ligaments and tendons. Having a strong functional body not only helps us to be a strong and healthier runner but, it also helps us we age. Running alone will actually deplete some valuable muscle and that will catch up with us.

Time to get ready for church. I hope you have a great week and enjoy your running!

God Bless!

Mike