Friday Fitness: Favorite Exercise Equipment

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Training Update and a Focus on Core Fitness and Strength Training-  The month of April {four weeks}, I spent focusing on building in more base mileage.  The goal was to reestablish a strong base and increase aerobic endurance.  In the aerobic phase, it is all about increasing stamina and endurance.  My mileage increased, but I was keeping my pace in the “low heart rate zone.”   I ran easy miles each week, focusing on 6 to 7 miles, three times a week, as well as a long run of 10 miles.  Typical weekly mileage right now is around 27-30 miles a week.

Towards the beginning of May, I reevaluated the amount of time I was spending on my core and strength training.  I must admit, I am not always great about making core and strength training a priority.  In order to finish strong, you must train strong!

Two weeks ago, I met with a personal fitness trainer.  Through working with her, I have learned some great core and strength exercises that utilize minimal equipment.  We focused on sets of exercises that targeted many areas at once, called compound exercises.  I really enjoyed my sessions with this local, personal fitness trainer.  However, weekly sessions can  be a bit expensive for my budget.  So, I am adding some key equipment to my personal home gym.  

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 Equipment Favorites: Core and Strength Training 

Stability Ball stability ball

  • 8 Stability Ball Exercises– The stability ball is a great addition to planks and push -ups.  I have found these challenging, but know that these are key exercises to strengthening my core! Be sure to check out the stability ball exercises link above!  There are so many ways to incorporate the stability ball into any core strength exercise routine!

 

Bosu Stability Ball

  • Check Out These Bosu Exercises for Runners–  The Bosu Ball is another versatile piece of exercise equipment.  Standing Leg workouts and bridges are just a few key strength exercises for the legs and glutes!  This piece of equipment is currently on my Wish List!!

bosu ball

 

Resistance Bands

  • Strength Training with Resistance Bands–  I love using resistance bands to complete exercises like the “Monster Walks” which help to strengthen the glutes!  Check out the above link for various exercises to do with resistance bands!  These resistance bands are also great for doing “Side Clam Shells” to increase hip/glute strength.

resistance bands

 

Neoprene Dumbell

  • Lifting weights has never really been my thing!  However, at my session last week with my fitness trainer, I worked on using dumbbells as part of the strength training routine.  Here is another great link for workouts to do with dumbbells– I typically use two ten pound dumbbells.

dumbells

Importance of Core and Strength Training- A strong core leads to better running performance.  When runners have a strong core-form and cadence improve.  Overall, spending time each week on core and strength will lead to stronger and faster running.  

  • Twice a week, after a shorter, easy run- I incorporate core and strength training.  I rotate between using the above pieces of equipment.  I don’t do everything each time.

What is your favorite piece of equipment that you have at home for core and strength training?  How often do you incorporate strength training into your weekly running schedule?  

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