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Jan 9, 2018
Running Tips

Three Things Runners Need To Effectively Strength Train at Home

Let’s face it: running is an expensive sport. The cost of race entries, running shoes, sports bras and physical therapy sessions add up over time. Running is also time consuming and balancing training along with life’s other demands means making the most of each moment of the day.

One way to save both money and time is to do strength training at home. You don’t need a lot of expensive equipment to get started; you just need a few key pieces of equipment in the beginning. Over time, as you get stronger or get bored, you can add other pieces of equipment.

Of course, you can do body weight exercises at home at any time without equipment, but adding resistance other than body weight can help you get even stronger and can add freshness to a stale body weight strength training routine.

Ditching a gym membership played a crucial roll in my ability to find the time to strength train consistently while marathon training. Without a gym membership, I eliminate having to spend time going to and from the gym, thus making my workouts more efficient.

Here are three pieces of equipment to add to your home gym for under $60:

Mini resistance band (price range: $4.00 for individual bands or $10.00 for a multi pack ): This tiny torture device can elevate your glute work. Slide it around both legs and use it to add resistance while doing hip bridges, clamshells, squats and leg raises.

Set of light-weight dumbbells (price range: $8.00 – $30.00 per pair): One set of weights can go along way. For exercises that require heavier weights, perform uni-lateral exercises while holding both dumbbells in one hand. (I have these dumbbells)

Resistance band with handles (price range: $15.00 – $19.00): This is really a versatile piece of equipment that can be used primarily for upper body exercises. One band can provide enough resistance to strengthen both small muscles (think biceps) and larger muscles (think latissimus dorsi).

What is your favorite piece of equipment to use at home when strength training?

 

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Comments

  1. Dave Gardner says

    January 27, 2018 at 3:50 pm

    Resistance bands with the handles and doors strap attachments are a great thing to posses and easily transportable to do a workout just about anywhere!

    Reply
  2. Victoria Melo says

    May 31, 2018 at 4:46 pm

    I started working out at home and I loved your article! Seems very helpful and beginner friendly. I am working on getting stronger and I have been trying to fasten my metabolism and to fix my core. I’ve noticed that I’ve started sweating a lot more so I believe it is working.
    Victoria Melo recently posted…Bra Review: Empreinte Kaela Seamless Bra for DD+ SizesMy Profile

    Reply
  3. Sharon Smith says

    July 13, 2018 at 6:17 am

    I do pull-ups, pushups, squats, planks, and treadmill has helped with weight loss and toning. Some of the ones shown in your post, I won’t be able to do, and that one levitation squat looks like would cause wear and tear on the knees. I try to avoid any exercises that do twisting like the burpee one you showed. can you do another one of these with some less advanced techniques?
    Sharon Smith recently posted…Cristiane RozeiraMy Profile

    Reply
  4. Kevin Spear says

    August 29, 2018 at 9:44 am

    Thanks for sharing this post with us. I am little bit interested to get more information about inversion table. I like to share my opinion on inversion table.The spine is composed of vertebrae, separated by discs that are basically fluid-filled cushions.

    Reply
  5. Gloria Diaz says

    September 2, 2018 at 12:49 pm

    Wow, these are so impressive. i wanna say that, really amazing.

    Reply
  6. john daniel says

    September 22, 2018 at 2:30 am

    Thanks you shearing your informational post . I took in a great deal from this post. caps off for your work.

    Reply
  7. Thomas Walker says

    October 21, 2018 at 11:07 am

    Thanks for sharing this post. I am very interested in running . I would like to share my opinion on running. Customized cupboards embrace European and conventional face body type cupboards. These cupboard traces embrace high-end upgrades as commonplace options;

    Reply
  8. daniel alexx says

    October 27, 2018 at 3:26 am

    Thank you soo much for this great article. Your article helps me and my wife learned a lot of new things…..happy hug

    Reply
  9. Cristina Olivia says

    October 27, 2018 at 3:28 am

    It was really impressive published article. I do personally learn in the post and its really happy to know you I will share it to my friends. Really interesting post indeed. Lot of thanks….
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    Reply
  10. Sean Clark says

    October 29, 2018 at 1:16 pm

    Well. Its glad to see resistance band with handles tactics here in this post. As I regularly in practice with it. Informative article for readers it is. Thanks for sharing 🙂 Have a good day.

    Reply
  11. Ntaifitness says

    March 2, 2019 at 3:52 am

    I really appreciate this post. I’ve been following your tips, you’ve improved my understanding of fitness goals immensely! Such Motivated words I got into this article while Keep it up.

    Reply
  12. Ntaifitness says

    March 2, 2019 at 3:54 am

    By the way, Welcome to post your gym article for our blog
    Ntaifitness.

    Reply
  13. Ed W (Smart Fitness Edge) says

    March 17, 2019 at 11:58 am

    Hey Jess,

    I’m seeing more runners interested in strength training, which is great. Resistance training is especially important as you get older for all sorts of reasons, including improved bone density, muscle mass and better use of insulin.

    Dumbbells, mini bands or resistance bands are all great and affordable for anyone. ‘Bulking up’ shouldn’t be a worry either. Cheers

    Reply
  14. Jon Muller says

    May 13, 2019 at 10:00 am

    The fourth thing I’d like to add is comfty running shoes. Whether training at home or outdoors, footwear will play a big role on how long or how far you can go. Basic and comfty footwear can also improve posture while working out. So aside from accessories and equipment, don’t forget investing on good shoes. The way I see it, you are really using a nice one. 🙂

    Reply
  15. RossJonnes says

    July 17, 2019 at 6:37 am

    Who can recommend to me the best product among those in the list on this site?
    https://onlychainsaw.com/best-band-saw/

    Reply
  16. gulzar says

    July 29, 2019 at 1:55 am

    Thank you for this post, I am doing training of running for my police entrance race. It is really helpful for me. I also do blog on fitness.

    Reply
  17. gulzar says

    July 29, 2019 at 1:57 am

    I also do blogs on fitness. check here

    Reply
  18. Fitness Diet says

    December 11, 2019 at 1:41 am

    Fitness Diet is a blog dedicated to providing effective health and fitness tips to everyone who aspires to attain and maintain an optimal lifestyle. Be healthy and stay in shape with the excellent recommendation of Fitness Diet. Keep in touch with us for top-notch health and fitness tips.

    Reply
  19. Abby says

    December 12, 2019 at 12:04 pm

    Jess Underhill’ is absolutely the most effective for losing weight and staying fit and healthy, this is my favorite weight loss blog, and I couldn’t be more grateful that I found https://tinyurl.com/EattoLOSEFat-KetoDiet . I’ve tried all kinds of diet but this has been the most effective yet without me giving up my favorite foods or starving myself, hope it helps some others.

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  20. Xn8 Sports says

    January 24, 2020 at 8:20 am

    Great Informative. Keep posting such a helpful articles for us.

    Reply
  21. Michael says

    January 27, 2020 at 11:58 am

    I don’t consider myself a beginner. But I found a lot of interesting things in this article. I hadn’t paid attention to the Mini resistance band before. I’ll be sure to try it out in my training sessions.

    Reply
  22. haWonna says

    February 2, 2020 at 11:56 am

    I provide https://kidstrust.org as a service to my parents customers. Satisfy assume from the following reviews if you start benefit of my site. Not later than using this project, you send me a happy hour 😉

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  23. Jet says

    July 15, 2020 at 1:48 pm

    This was a very informational article/blog/post! Thanks for sharing. Something else that got recommended to me is Amplify Sports Equipment. It’s a brand specifically for athletes and they have great sports equipment for recovery and home workouts. Have a nice day!

    Reply
  24. kidshealthbuddy says

    July 1, 2021 at 6:27 am

    Thanks for sharing effective strength at home. Love it.

    Reply
  25. Simon Henry says

    January 17, 2022 at 9:42 pm

    Better late than never. I was searching for workouts for my wife and fell across this site. While I like the thought of moving heavy iron, this is exactly up her street. I will be investigating your site for more workouts. Keep up the good work

    Reply
  26. K Store says

    April 4, 2022 at 10:37 am

    Very good information shared, thanks for this.

    Reply
  27. Bigg Nutrition says

    April 5, 2022 at 6:33 am

    Very good article shared, thanks for this.

    Reply
  28. Sonam says

    November 19, 2022 at 1:59 am

    It’s very nice article for about Strength Training at Home thanks for sharing this article.

    Reply

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I'm Jess Underhill, a certified run coach and freelance fitness writer. I experienced my first runner’s high when I was 13 and it had a profound impact on how I saw myself and this world. My mission in life is to help people chase down their personal bests and crush their goals so that they too, can change their perceptions. Read More…

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