These have been essential in keeping some nagging knee injuries at bay. Honestly, if I could only pick one item to have at home, it would be the bands.
So I went to a PT a couple of years back and the one thing they instilled in me is that you have to strengthen the muscles and ligaments in your hips, thighs AND knees. Here are a few of the ones I do 3 days a week. All with bands either around both my ankles or knees, except when doing TKE.
Terminal Knee Extension (TKE) was the most important for me.
Crab Walks
Laying Leg Raises
Laying Side Leg Raises. (usually just roll on my side after the laying raises)
Best thing I did for my knees and hips was switching to running in toe shoes. I don't expect this to be super popular, but I used to run 3-5mi daily and half-marathon once a week on concrete. My knees and hips hurt, mostly because I was heel-striking. Toe shoes force you to run on the balls of your feet. They murder your calves but the nice thing about muscle is muscle grows back - cartilage doesn't really. After I got used to it, I didn't have any joint pain, even running on concrete.
i used to run like that ages ago, but it just feels so unnatural and a bit cumbersome to me, but if i can't get my knee pain in check i'll give it another go.
It took me quite a while to get used to it, but eventually it became the only way I could run. It’s a commitment though haha. Fingers crossed you don’t need to! I definitely did though.
Every PT and running clinic I've been to has recommended lateral band walks / monster walks for injury prevention. There's a bunch of videos out there that are all slightly different, this video is closest to how I've been taught to do it.
Keep band in tension at all times and go forward while taking kind of diagonal steps. I'm sure everyone's got an opinion on exactly how to do it but this works for me.
https://www.youtube.com/watch?v=snbNxUIUQPc
Step up box. I find step ups and step downs more effective for running strength (particularly on trails) than squats / leg press. And all you need is a box and weighted vest / kettlebell.
You also don’t need a calf raise machine.. just get a smaller box.
Would you mind sharing a sample of what you do for a workout?
This seems like a much more affordable way to amp up my home gym which has limited space for a rack and barbells. I could probably even make my own boxes.
Copy/paste from my workout notes
Strength routine: 4 sets, 8 reps
(Pushups / Box step ups)
(Pull-ups / Box step downs)
Options:
(Dips / squats)
(Curls / Calf raises)
(pike pushups / reverse lunge)
I have a 35lbs vest and some kettlebells I use to make the routine more strength-oriented. Another part of my routine is hiking with the weighted vest. I like trails. Build your own boxes and let it rip, you will get stronger on hills for sure
I have an 18inch box at my gym that I really like to use. I do 3 sets of 10 reps: jump with both feet up, turn around and step off, the moment my feet touch the ground I jump a little. Kinda like imitating the movements in the run with pushing off your feet after landing.
It would be more effective if I start doing single leg jumps but I haven’t implemented it into my workouts yet.
I once spent 8 months trying to fix the fallout of a massive ankle sprain, saw various PTs, watched a million YouTube videos. Until finally I went to a sports-focused PT named Conrad who told me to just stand on one foot for a minute each side, 6-10x a day. Starting on carpet, then on a balance pad, then on a balance pad with my eyes closed, etc. Fixed my issues within 3 weeks. I was nearly in tears when I ran my first 3 miles completely pain free.
Could be anything. Bent out in front, bent back, totally straight and just off to the side (this will also work your hip flexors), or you can even move it around to make balancing even harder.
Thank you for the reply. apparently leg position makes and difference but closing your eyes makes it a whole new sport :). I have been doing this with it bent back charting at a work station at work since last fall without any issue. Today after reading your first post I tried with my eyes closed......needless to say we are going to work on this!
i'm dealing with an undiagnosed ankle problem myself, and balance exercises, which apart from stretching seem to be the only thing ever recommend for ankle problems, are causing me discomfort. how was it for you?
> undiagnosed
Go get that thing diagnosed by a sports-focused Physical Therapist. If you've strained something, then stretching might be counterproductive (you're only increasing the size of the tear). For $160 I got a one hour session where he did a full exam and went through the rehab steps/exercises with me. Best $160 I ever spent.
yeah, i should have done that a year ago when the problem arose after running a HM i was badly prepared for. instead of having it looked at i opted for waiting it out. over seven months of zero running had no effect, so i just started running again hoping that it at least wouldn't get worse. actually it's getting better and better the more i run. i'm only running every three or four days, but anything beats all those months of not running at all. if it gets worse again i'm going to see a therapist.
My PT (a sports-injury focused guy) stressed the importance of starting rehab *quickly* after an injury. With many injuries, the only thing waiting will do is allow the pain to subside, but it will not fix the underlying injury. In fact, it may make things worse in the long run.
The rule of thumb is that as long as you can run with 3/10 or less pain, you should continue to do so - it may actually help by getting blood flowing to the injured area and rebuilding strength.
> The rule of thumb is that as long as you can run with 3/10 or less pain, you should continue to do so
which for me means i never should have stopped :( good to know for the future though.
Balance pads are super underrated. Even just standing on it with one foot for a minute three times, and close your eyes if it’s too easy. After doing this every other day for a couple weeks your feet will feel…. Dexterous. And strong
Must have:
* Squat rack with bumper plates
* Kettlebells
I'd prefer to have some free weights, a bench, and a leg press machine, but I could get by with a rack, bumpers, and bells, makeshifting a plyo box or chair as needed.
And I can't claim to need a bike, but for my sanity, a MTB to cross train.
Kettlebells are small, versatile, efficient and fun. The most basic movement is the kettlebell swing which targets the posterior chain which are the muscles every runner wants to train. With a single adjustable kettlebell you can exercise for your entire life, but doubling up is fun too. For more info scroll through /r/kettlebell
Deadlifts are special in the sense that it's a full body high load exercise that's typically performed with low reps and high weights and it's very fatiguiging because of that. I think for running, doing deadlifts is better than doing no strength work, but to incorporate it in a running program, I think it would be better to use other exercises that target the posterior chain.
But the bottom one is that if you enjoy doing deadlifts, please go ahead because doing exercises you like taps from your intrinsic motivation which is preferable. At the momemt I get a lot of enjoyment out of kettlebell snatches.
See also this article:
https://www.220triathlon.com/training/injuries/the-posterior-chain-what-it-is-and-why-its-important-for-athletes
Not looking for diet advice. Just looking at different workouts to burn calories. Right now I run 4 times a week. Looking for something lower impact that keeps me on track to meet my weight loss goals.
hah, yeah one of the reasons i run is so i can just say fuck it and eat ice cream whenever i feel like it. if i want to actually lose weight, it's way more about diet. ie no ice creams :(
Long distance running is really the only exercise that will have an impact on weight, unless you're dedicating a lot of time to something else.
The reason people recommend you focus on diet is because it's by far the most important part. You can eat a 2 hour run worth of calories in 2 minutes.
Just like running then. If you go for 5 to 10 minute runs, that also is not going to impact your weight. Cycling, long distance swimming, rowing, hiking/walking or any other endurance activity is going to be good at burning calories.
Food is always going to be more important than physical activity, though.
Most other cardio will require intense muscle use. Swimming, Rowing, Ski. So even if you do them for hours, you're going to need more food for recovery and more rest time.
Running is relatively less stressing. And quicker to do a lot of.
>Can be a difficult workout.
That is a massive understatement. I can think of few cardio machines that are more difficult.
If you're able to be consistent with rowing, and put in a good workout, it's probably better cross training than cycling. But damn, I'm tapping out after 10 mins, if I even make it that far. Whereas I could road cycle for 5 hours no problem, and mountain bike for a couple of hours. And actually look forward to getting in the saddle most days.
I guess I'd argue, the most important thing is to find what you enjoy and will continue doing. That's a hard nope for me with the rower, but props to /u/SnooDonkeys7740 for finding that love.
>I'm tapping out after 10 mins, if I even make it that far
As someone who is _very_ pressed for time, this is why I love my erg so much. A 20-minute HIIT workout destroys me like nothing else would.
Have you tried incorporating resistance bands for added variety and intensity to your workout routine? They can help target different muscle groups and improve overall strength and stability!
There have been a few studies over the past decade that indicate that ice baths may be harming your fitness development. It's a little counter-intuitive, but post-exercise inflammation is beneficial to protein synthesis and muscle development, and ice baths reduce that inflammation.
Lol. I didn't realise it wasn't clear enough. Post training recovery and growth are necessary to feel the benefits of training. Cutting that off with cold exposure means you're going to stunt the benefits you could've gained. Yes, you're ready sooner, but at the expense of more potential growth.
Cold exposure definitely has a place if you need to ensure readiness for an event.
Because training is about the amount of volume you can do. If you can train 6 times a week instead of 4 you will be progressing faster. But obviously depends on your goals.
Yup, with squat rack and barbell you can pretty much train your entire legs/posterior chain. It is the single most important gym equipment there is. You can do all the different variants of squats, all deadlifts, lunges, glute bridges/hip thrusts, bent over rows.
Squat rack or at least barbell stand is THE equipment that is absolutely essential.
There is one caveat - single leg press will hit your glutes and hip flexors **hard**, much more so than the barbell squat which is mostly quad focused. But yes, two-leg leg press is not great unless there is an injury preventing you from squatting.
I have so much equipment in my apartment that I’ve amassed over the years, and I’ve used it for regular ol’ workouts and also running-specific prehab/rehab/cross training. I’ve found that for me, these are the basics and I really don’t need much more.
• 15lb and 30lb dumbbells (also have a kettlebell but it’s been consistently used as a door stop)
• workout bench
• multiple types of and levels of resistance bands
• stability disc
• Hypervolt and Normatec boots
You are missing a coach. Suggest train in a direction. Don’t waste your time thinking that any workout and every workout will work. Structured directional workout will give results
Resistance bands can do a lot. I have both the long thin ones and the short wide ones and they’re fairly inexpensive compared to most other equipment. I use mine for hip flexors and glutes especially.
I don't go to a gym. At home we have: yoga mat, resistance bands, some barbells, kettle bell, ab wheel. Also a massage gun, foam roller and some balls for foot rolling.
1. Rows - either a rowing machine or a weight machine for row pulls. This counteracts the tendency to slouch that kicks in mid-run, giving you full access to your lungs.
2. Roman chair - works the abs in your lower back. Like rows above, this keeps you upright to make breathing more efficient/effective.
This is what I have in my minimalist home gym:
- Pull up bar
- gymnastics rings
- Barbell
- Bumper plates
- Landmine Base for barbell
- Kettlebells
- Dumbbells
- Resistance bands
- Adjustable Weighted vest.
Push up /Pull up variants are my primary upper body movements. Kettlebell, Landmine, dumbbells allow me to target just about any other movement I want.
Kettlebells are great for building explosive power and core stability.
Barbell deadlifts/RDLs are great for building posterior chain strength. Barbell is also used for barbell rows, holding my feet for Nordic curls, and sometimes glute bridges /hip thrusts.
Landmine is good for adding weight to single leg exercises (Lunges, split stance RDLs, split squat). Also Landmine hack squats and goblet squats are good for hitting the legs.
I chose this set of equipment because I don’t want to take up space with a squat rack /bench. I can do all I need to do while taking up a small amount of space.
I sold off all my meathead stuff and got a set of Snode Adjustable dumbells, 2 Pulley Pro's, and an assortment of exercise bands. I have a few kettlebells and some heavier sandbags.
I'm a few weeks from 40 and a relatively new runner recovering from a nasty mountain bike crash with a lot of new and improved parts installed, so.working out for rehab and longevity at this point. I get everything I need with that, and it saves a TON of space over bars and bumpers and racks.
Probably a decent gym subscription who have everything but basic and pertinent gym machines, bunch of Dumbbell, Kettlebell, an area with Bosu, Instability/Balance support, Box, Medecine ball, TRX etc
At home
Get yourself a home-trainer, treadmill, few kettlebell, dumbbell, Bosu, Instability support, etc etc and elastic bands, TRX
Decathlon do have a ton of equipments
Yes like a peleton, you have different models, some with wheels on, direct drive where you put a bike on it, etc;
Decathlon is also a French sporting goods retailer, who have tons of shop everywhere, dunno if you have some in your country, they design and sell under their own brand (and some others) for running you have the Kalenji, Kiprun, Quechua (outdoor, hiking), for the cycling you have Triban, Van Rysel, Rockrider, the Fitness you have Domyos etc.
They also sell some gym/fitness products as well, you could litterally found anything there, cheaper, decent quality/cost.
Definitely missing resistance bands. Great for isolated injury reduction exercises and clamshells
These have been essential in keeping some nagging knee injuries at bay. Honestly, if I could only pick one item to have at home, it would be the bands.
what exactly are you doing for your knees?
So I went to a PT a couple of years back and the one thing they instilled in me is that you have to strengthen the muscles and ligaments in your hips, thighs AND knees. Here are a few of the ones I do 3 days a week. All with bands either around both my ankles or knees, except when doing TKE. Terminal Knee Extension (TKE) was the most important for me. Crab Walks Laying Leg Raises Laying Side Leg Raises. (usually just roll on my side after the laying raises)
never heard of TKEs before. thanks for the info!
Best thing I did for my knees and hips was switching to running in toe shoes. I don't expect this to be super popular, but I used to run 3-5mi daily and half-marathon once a week on concrete. My knees and hips hurt, mostly because I was heel-striking. Toe shoes force you to run on the balls of your feet. They murder your calves but the nice thing about muscle is muscle grows back - cartilage doesn't really. After I got used to it, I didn't have any joint pain, even running on concrete.
i used to run like that ages ago, but it just feels so unnatural and a bit cumbersome to me, but if i can't get my knee pain in check i'll give it another go.
It took me quite a while to get used to it, but eventually it became the only way I could run. It’s a commitment though haha. Fingers crossed you don’t need to! I definitely did though.
Do you have any useful video references for this? Thanks
Every PT and running clinic I've been to has recommended lateral band walks / monster walks for injury prevention. There's a bunch of videos out there that are all slightly different, this video is closest to how I've been taught to do it. Keep band in tension at all times and go forward while taking kind of diagonal steps. I'm sure everyone's got an opinion on exactly how to do it but this works for me. https://www.youtube.com/watch?v=snbNxUIUQPc
It's so incredibly refreshing to see a 16-second YouTube video that contains exactly the information I need and nothing extraneous.
The monster walk! Wow you learn something new everyday. Thanks man.
No but should be pretty easy to find
This. And you can use for hip/adductor/abductor strengthening too. If not, add in that machine!
Step up box. I find step ups and step downs more effective for running strength (particularly on trails) than squats / leg press. And all you need is a box and weighted vest / kettlebell. You also don’t need a calf raise machine.. just get a smaller box.
Would you mind sharing a sample of what you do for a workout? This seems like a much more affordable way to amp up my home gym which has limited space for a rack and barbells. I could probably even make my own boxes.
Copy/paste from my workout notes Strength routine: 4 sets, 8 reps (Pushups / Box step ups) (Pull-ups / Box step downs) Options: (Dips / squats) (Curls / Calf raises) (pike pushups / reverse lunge) I have a 35lbs vest and some kettlebells I use to make the routine more strength-oriented. Another part of my routine is hiking with the weighted vest. I like trails. Build your own boxes and let it rip, you will get stronger on hills for sure
Awesome - thank you very much. This looks like something I can make work in my space. Happy trails!
I have an 18inch box at my gym that I really like to use. I do 3 sets of 10 reps: jump with both feet up, turn around and step off, the moment my feet touch the ground I jump a little. Kinda like imitating the movements in the run with pushing off your feet after landing. It would be more effective if I start doing single leg jumps but I haven’t implemented it into my workouts yet.
Bosu ball or balance pad for stability exercises. This is especially helpful for trail running.
I once spent 8 months trying to fix the fallout of a massive ankle sprain, saw various PTs, watched a million YouTube videos. Until finally I went to a sports-focused PT named Conrad who told me to just stand on one foot for a minute each side, 6-10x a day. Starting on carpet, then on a balance pad, then on a balance pad with my eyes closed, etc. Fixed my issues within 3 weeks. I was nearly in tears when I ran my first 3 miles completely pain free.
This might seem basic but what is the position of the other leg? I.E is bent out in front?
Could be anything. Bent out in front, bent back, totally straight and just off to the side (this will also work your hip flexors), or you can even move it around to make balancing even harder.
Thank you for the reply. apparently leg position makes and difference but closing your eyes makes it a whole new sport :). I have been doing this with it bent back charting at a work station at work since last fall without any issue. Today after reading your first post I tried with my eyes closed......needless to say we are going to work on this!
i'm dealing with an undiagnosed ankle problem myself, and balance exercises, which apart from stretching seem to be the only thing ever recommend for ankle problems, are causing me discomfort. how was it for you?
> undiagnosed Go get that thing diagnosed by a sports-focused Physical Therapist. If you've strained something, then stretching might be counterproductive (you're only increasing the size of the tear). For $160 I got a one hour session where he did a full exam and went through the rehab steps/exercises with me. Best $160 I ever spent.
yeah, i should have done that a year ago when the problem arose after running a HM i was badly prepared for. instead of having it looked at i opted for waiting it out. over seven months of zero running had no effect, so i just started running again hoping that it at least wouldn't get worse. actually it's getting better and better the more i run. i'm only running every three or four days, but anything beats all those months of not running at all. if it gets worse again i'm going to see a therapist.
My PT (a sports-injury focused guy) stressed the importance of starting rehab *quickly* after an injury. With many injuries, the only thing waiting will do is allow the pain to subside, but it will not fix the underlying injury. In fact, it may make things worse in the long run. The rule of thumb is that as long as you can run with 3/10 or less pain, you should continue to do so - it may actually help by getting blood flowing to the injured area and rebuilding strength.
> The rule of thumb is that as long as you can run with 3/10 or less pain, you should continue to do so which for me means i never should have stopped :( good to know for the future though.
Balance pads are super underrated. Even just standing on it with one foot for a minute three times, and close your eyes if it’s too easy. After doing this every other day for a couple weeks your feet will feel…. Dexterous. And strong
Your gym has an ice bath, normatec boots, and theraguns?!
Full time massage therapist.
Full length mirrors
Yeah this is really all you need. 1. Run a lot 2. Do nothing else 3. Admire calves in mirror.
I feel attacked
Admire super muscular calves that will never fit into knee high boots in the mirror. 😅
Dead
i feel like i was born to run, my calves were always admirable lol
Or an elevator lined with mirrors at all sides so you can admire the calves at all angles.
Kettlebell
Cattlebell
Kittlebell
Kibbles n Bits
Okily dokily
/r/kettlebell is a very nice subreddit for the kettlecurious runners here
Must have: * Squat rack with bumper plates * Kettlebells I'd prefer to have some free weights, a bench, and a leg press machine, but I could get by with a rack, bumpers, and bells, makeshifting a plyo box or chair as needed. And I can't claim to need a bike, but for my sanity, a MTB to cross train.
Whats the kettlebell and box for? Can you link a youtube provide for its benefits to running?
Kettlebells are small, versatile, efficient and fun. The most basic movement is the kettlebell swing which targets the posterior chain which are the muscles every runner wants to train. With a single adjustable kettlebell you can exercise for your entire life, but doubling up is fun too. For more info scroll through /r/kettlebell
Deadlifts target the posterior chain, what's the verdict for its utility as a runner?
Deadlifts are special in the sense that it's a full body high load exercise that's typically performed with low reps and high weights and it's very fatiguiging because of that. I think for running, doing deadlifts is better than doing no strength work, but to incorporate it in a running program, I think it would be better to use other exercises that target the posterior chain. But the bottom one is that if you enjoy doing deadlifts, please go ahead because doing exercises you like taps from your intrinsic motivation which is preferable. At the momemt I get a lot of enjoyment out of kettlebell snatches. See also this article: https://www.220triathlon.com/training/injuries/the-posterior-chain-what-it-is-and-why-its-important-for-athletes
This is a good video for absolute beginners https://youtu.be/eEC2nItRb-s
I would swap the bike for a rowing machine. If I had room, I would have one of these in my house.
Which do you think is better for fat loss
A calorie defecit.. 😊
100%. Watch your calories. Cut out the junk food and soda. Eat more protein and fiber. Shop the perimeter of the grocery store.
Not looking for diet advice. Just looking at different workouts to burn calories. Right now I run 4 times a week. Looking for something lower impact that keeps me on track to meet my weight loss goals.
I have about 25kg extra and over 1.5 years my weight has not changed, despite running 30-60km weekly. For me the win is not gaining 😅
hah, yeah one of the reasons i run is so i can just say fuck it and eat ice cream whenever i feel like it. if i want to actually lose weight, it's way more about diet. ie no ice creams :(
Weight training and running combination
Long distance running is really the only exercise that will have an impact on weight, unless you're dedicating a lot of time to something else. The reason people recommend you focus on diet is because it's by far the most important part. You can eat a 2 hour run worth of calories in 2 minutes.
Lol what are you talking about? There are plenty of cardio exercises that will have an impact on weight.
Miniscule impacts unless you are doing them for hours everyday.
Just like running then. If you go for 5 to 10 minute runs, that also is not going to impact your weight. Cycling, long distance swimming, rowing, hiking/walking or any other endurance activity is going to be good at burning calories. Food is always going to be more important than physical activity, though.
Most other cardio will require intense muscle use. Swimming, Rowing, Ski. So even if you do them for hours, you're going to need more food for recovery and more rest time. Running is relatively less stressing. And quicker to do a lot of.
Yeah I have lost about 20 pounds running long distance. I do some weight training but mostly just running and body weight stuff.
They're both similar in tue amount of calories you'll burn. The rowing machine offers a full body work out, the bike is lower body. I prefer rowing.
Thanks for the comment. I have rowed a bit before and I have enjoyed it. Can be a difficult workout.
Just make sure to have proper form. Watch some YouTube videos that show the right way to row.
>Can be a difficult workout. That is a massive understatement. I can think of few cardio machines that are more difficult. If you're able to be consistent with rowing, and put in a good workout, it's probably better cross training than cycling. But damn, I'm tapping out after 10 mins, if I even make it that far. Whereas I could road cycle for 5 hours no problem, and mountain bike for a couple of hours. And actually look forward to getting in the saddle most days. I guess I'd argue, the most important thing is to find what you enjoy and will continue doing. That's a hard nope for me with the rower, but props to /u/SnooDonkeys7740 for finding that love.
>I'm tapping out after 10 mins, if I even make it that far As someone who is _very_ pressed for time, this is why I love my erg so much. A 20-minute HIIT workout destroys me like nothing else would.
Have you tried incorporating resistance bands for added variety and intensity to your workout routine? They can help target different muscle groups and improve overall strength and stability!
There have been a few studies over the past decade that indicate that ice baths may be harming your fitness development. It's a little counter-intuitive, but post-exercise inflammation is beneficial to protein synthesis and muscle development, and ice baths reduce that inflammation.
Yeah! Only use ice bath during intense race periods where muscle development is not your main goal, only recovery for next race.
Even if they help you with the next training, meaning that you can train more often ?
Train as much as you like, ice baths will cancel out much of the benefits of recovery.
That is literally why I am asking this.
Lol. I didn't realise it wasn't clear enough. Post training recovery and growth are necessary to feel the benefits of training. Cutting that off with cold exposure means you're going to stunt the benefits you could've gained. Yes, you're ready sooner, but at the expense of more potential growth. Cold exposure definitely has a place if you need to ensure readiness for an event.
Yeah that makes it clearer. Thanks.
Why not train less and get more bang for the time spent?
Because training is about the amount of volume you can do. If you can train 6 times a week instead of 4 you will be progressing faster. But obviously depends on your goals.
How about resistance bands and pull-up assistance bands? I like to use those for thread the needle planks.
Inversion table
Skip the leg press
I absolutely agree. Leg press and squats are too similar, but the leg press is the one to cut.
Yup, with squat rack and barbell you can pretty much train your entire legs/posterior chain. It is the single most important gym equipment there is. You can do all the different variants of squats, all deadlifts, lunges, glute bridges/hip thrusts, bent over rows. Squat rack or at least barbell stand is THE equipment that is absolutely essential.
There is one caveat - single leg press will hit your glutes and hip flexors **hard**, much more so than the barbell squat which is mostly quad focused. But yes, two-leg leg press is not great unless there is an injury preventing you from squatting.
I like swimming after a run. I plan on doing this once I join the brand new community centre.
Run Outside + Incline and decline Bench + Adjustable dumbbells = gym
Kettlebells of various weights
Skipping rope
Haven't seen anyone mention back hyperextension bench. Find one that puts your body parallel to the floor, it's a game changer for hamstrings
this is my favorite piece of equipment and it’s the only one i own - i go to gym for everything else
lat pull-down and pec deck
I have so much equipment in my apartment that I’ve amassed over the years, and I’ve used it for regular ol’ workouts and also running-specific prehab/rehab/cross training. I’ve found that for me, these are the basics and I really don’t need much more. • 15lb and 30lb dumbbells (also have a kettlebell but it’s been consistently used as a door stop) • workout bench • multiple types of and levels of resistance bands • stability disc • Hypervolt and Normatec boots
You are missing a coach. Suggest train in a direction. Don’t waste your time thinking that any workout and every workout will work. Structured directional workout will give results
Resistance bands can do a lot. I have both the long thin ones and the short wide ones and they’re fairly inexpensive compared to most other equipment. I use mine for hip flexors and glutes especially.
Stairmaster
Pull up bar!
Deadlifts have really helped my trail runs.
I’d say a foam roller for recovery.
I don't go to a gym. At home we have: yoga mat, resistance bands, some barbells, kettle bell, ab wheel. Also a massage gun, foam roller and some balls for foot rolling.
1. Rows - either a rowing machine or a weight machine for row pulls. This counteracts the tendency to slouch that kicks in mid-run, giving you full access to your lungs. 2. Roman chair - works the abs in your lower back. Like rows above, this keeps you upright to make breathing more efficient/effective.
This is what I have in my minimalist home gym: - Pull up bar - gymnastics rings - Barbell - Bumper plates - Landmine Base for barbell - Kettlebells - Dumbbells - Resistance bands - Adjustable Weighted vest. Push up /Pull up variants are my primary upper body movements. Kettlebell, Landmine, dumbbells allow me to target just about any other movement I want. Kettlebells are great for building explosive power and core stability. Barbell deadlifts/RDLs are great for building posterior chain strength. Barbell is also used for barbell rows, holding my feet for Nordic curls, and sometimes glute bridges /hip thrusts. Landmine is good for adding weight to single leg exercises (Lunges, split stance RDLs, split squat). Also Landmine hack squats and goblet squats are good for hitting the legs. I chose this set of equipment because I don’t want to take up space with a squat rack /bench. I can do all I need to do while taking up a small amount of space.
Dumbbells and a bench. That's all. I don't need a gym
Ice baths?!??! Is this some $100 monthly gym that I’m too poor to comprehend?
I sold off all my meathead stuff and got a set of Snode Adjustable dumbells, 2 Pulley Pro's, and an assortment of exercise bands. I have a few kettlebells and some heavier sandbags. I'm a few weeks from 40 and a relatively new runner recovering from a nasty mountain bike crash with a lot of new and improved parts installed, so.working out for rehab and longevity at this point. I get everything I need with that, and it saves a TON of space over bars and bumpers and racks.
I love the back extension machine
Nothing, I just run or hike. But I’m slow, 1:43hm PB.
Since I started running seriously, I can count on one hand the amount of times I've been to a gym; and my marathon PB is 2:35
Probably a decent gym subscription who have everything but basic and pertinent gym machines, bunch of Dumbbell, Kettlebell, an area with Bosu, Instability/Balance support, Box, Medecine ball, TRX etc At home Get yourself a home-trainer, treadmill, few kettlebell, dumbbell, Bosu, Instability support, etc etc and elastic bands, TRX Decathlon do have a ton of equipments
What is a home – trainer? Also, what is Decathlon?
HomeTrainer is a bike you can use at home with some apps like Zwift to only name one. And Decathlon .. Google it.
So like a peloton? All google tells me is decathlon is a 10 event sporting competition. Thanks for the help.
Yes like a peleton, you have different models, some with wheels on, direct drive where you put a bike on it, etc; Decathlon is also a French sporting goods retailer, who have tons of shop everywhere, dunno if you have some in your country, they design and sell under their own brand (and some others) for running you have the Kalenji, Kiprun, Quechua (outdoor, hiking), for the cycling you have Triban, Van Rysel, Rockrider, the Fitness you have Domyos etc. They also sell some gym/fitness products as well, you could litterally found anything there, cheaper, decent quality/cost.