Renewed Running

A question that physiotherapists often get asked is “How do I fit strength and conditioning into my day, on top of all the running I do?” The most common response is to do S&C as soon as you wake up, or before you go for a run. However, when the average set of exercises takes 20-30 minutes to do at least every other day, it’s easy to let it fall to the wayside, in favour of more running or to rest.

Such suggestions are good on a universal level, but the reality is, we need to create habits that not only suit our lifestyle, but also our mindset. Like with many ways to be a better runner, it’s a case of finding what works for you through trial and error. To help our readers with this conundrum, I’ve outlined the various approaches I took before S&C stuck with me on a regular basis.

1st approach – While dinner’s cooking

My first attempt at doing S&C exercises started with doing them in the 30 minutes it took for dinner to cook in the oven. This seemed like a good idea at first, since there’s not much else to do in such a short space of time. However, during this time I started feeling like I just wanted to relax after work, and be aware of when dinner was ready, so I don’t accidentally leave the oven on for too long and burn the food!

2nd approach – While watching Netflix

After a few weeks of doing the first attempt, I tried doing S&C every other day while watching an episode of Better Call Saul. But then I realised I stopped paying attention after about 5 minutes into an episode, because I was so focused on maintaining good form and counting reps. I wanted to try watching a TV show while doing exercise so it felt like I was able to get more than one thing done at the same time, to avoid S&C feeling like such a time sink.

3rd approach – As soon as I wake up

One personal trainer told me to do strength work before breakfast, as soon as I wake up. To take advantage of my initial motivation for the day. But oddly enough, after a few weeks, I realised I was staying in bed longer to avoid doing it. I stopped wanting to do S&C first thing because I started to imagine what having sore legs would feel like for the rest of the morning. And sometimes I was only half awake during the exercises, while daydreaming about coffee and breakfast.

4th approach – An hour before bed, while listening to music

(Spoiler alert: This is what worked for me!)

After a few months, I realised I wanted to do S&C at a relaxing time of the day, while ideally doing something else at the same time. So at the moment, after switching off devices and preparing for bed, I find a new album to listen to, and play that while doing the exercises. This way I feel like I can do the exercises, while enjoying another hobby at same time. And unlike watching TV, it’s okay to zone in and out while discovering new music because it doesn’t demand my full attention.

My next approach – Joining an exercise class, if the 4th approach didn’t stick

Joining an exercise class would have been my next attempt, if the 4th approach didn’t work out. Locally, there are quite a few personal trainers and gyms that do classes specifically for runners. With a focus on squats, lunges and other dynamic exercises to strengthen important muscles for running. The only drawback with classes is that I usually have specific weaknesses in my running chain that need improving, due to various injuries picked up over the years. Because of this, I’ve stuck to doing exercises at home to target muscles that help with my achilles tendonitis and weak knees. This helps me to be more effective with the time spent.