Last month, I decided that I would finally return to my local gym after a few months away. But the week I planned to go back, the gym was closed for renovations. My sister suggested I try a home workout instead, but my initial reaction was “absolutely not.” I just wanted to do strength training with heavy weights because that’s what I was used to.
But I didn’t want to take more time. I wanted to move my muscles again, because I was feeling depressed mentally and physically. I also wanted to start strength training to support my winter treadmill miles.
When weekly snowstorms further threatened my ability to get to the gym, I realized I needed to come up with some kind of solid solution that I could do anytime, without leaving the house.
That’s when I switched to a month-long race-ready strength program, which only required 30 minutes, three times a week. My first attempt at this was not very successful. Instead of pressing play on the follow-up videos, I looked at the moves and just did the first three exercises of the glutes and hamstrings workout. I usually only do all five moves per workout, so 12 felt substantial.
The second go around, I actually watched the videos instead of trying to learn every move by scrolling through the list on my own. I also put on headphones to stay extra engaged with the instructions of the program’s host, Winnie Yu, DPT, CSCS, a physical therapist at Bespoke in New York City.
These simple adjustments to my environment made all the difference—and opened my eyes to all the great benefits of this type of programming, including the fact that I can work out anywhere, with just dumbbells and a mat. Here’s what convinced me to keep moving through the four-week program and the rewards it had to keep me going.
I always knew how long my workout would take (not too long!).
The first thing I learned to appreciate about working out at home was the fact that sessions only lasted 30 minutes. Knowing exactly how long each session would take made me feel like I could easily manage my schedule and fit in a workout regardless of what was on my plate. When I relied on just going to the gym, the extra effort and time it took to drive there added to the mental burden of exercising, and my weightlifting sessions usually lasted 45 minutes to an hour—or more.
It also left me plenty of time to run quick at-home strength workouts. I combined a race-ready strength plan with a one-month maintenance plan and found that I could often run an easy two miles before or after a session, which resulted in me checking off both of my workouts in an hour.
It was easy to follow
About eight years ago, my sister invited me to a high-intensity full-body strength class at the local YMCA. I hated it, and I’m afraid the race prep sessions will feel the same: moving quickly to the back, and not lifting more than 15 pounds.
I enjoy my heavy lifting sessions at the gym because I rest long enough that my heart rate stays very low and it makes me feel strong. At the YMCA, I felt like I couldn’t fit in with everyone around me, including the teachers. I would be moving with poor form and risking potential injury.
I didn’t feel that race ready power.
While the program uses a tracking format, I felt like one took their time to pause, demonstrate, and adjust each movement, even when we repeated the same exercise sets. She explained in detail which muscle groups should be activated, and reminded me to do my homework.
Even if I fell off a speed bump, I was able to pause the video or pick it up during a rest break. My heart rate never got too high because I still focused on mastering slow and controlled movements, which gave me the same feeling of confidence and mental strength as my gym workouts. This was a big difference between my first YMCA class experience.
I worked muscles that I had never seen before
Before I tried a race-ready strength program, I had this preconceived notion that if I didn’t lift heavy weights I wouldn’t get sore or perform an effective workout. But after the first two solid sessions, I found myself hurting in new places.
For example, after exercising the Quads and Calves, I felt it in my hindquarters, likely from the weighted side flexion movement. After the glutes and hamstrings workout, I felt pain in my gluteus medius (located on the outside of the groin), a muscle I had previously struggled to activate. One of my last sessions, a quads and core level-up workout, left me to work my upper abs as I sat up in bed the next morning.
These bouts of pain didn’t last more than a day, and they made me realize that I didn’t need heavy weights to complete a vigorous strength workout.
The moves were more run specific than anything I’ve ever done on my own
As someone who loves strength training regardless of whether I run or not, I usually stick to the same basic movements and rarely try more jogging-specific movements outside of my comfort zone. This program was refreshing because I felt like I was actually including movements that were new to me and mimicking strong running form.
For example, I focused on practicing a solid knee drive while taking a lateral step, and maintaining a stable core while switching from one leg to the other during the front rack march. I also felt like the headhold and star tour challenged my single-leg stability, an aspect of strength training that I don’t typically focus on.
I used to think that lifting heavy weights was enough, but it turns out that I can improve my stability and balance by using lighter weights.
I learned the moves I would do
When I was introduced to the quadruple kickback, I recognized the movement from a workout I had seen online. But every time I tried to move on my own, I wasn’t sure if I was doing it right and quickly gave up. With one comment throughout the session, the movement really clicked for me. Watching her go through the exercise helped me better reflect on form, and then focus on glute activation.
Moving forward, I now have more strength movements to incorporate into my regular routine. I look forward to continuing the power workout incorporating plank hip dips, quad kickbacks, and deep dips towards the end of the program. I struggled a lot with these moves and I’m motivated to get better at them.
Now I feel prepared and ready to continue with my next training plan, and I have an at-home strength routine that I can follow when I’m skiing, traveling, or preparing for my next race. And I’m already seeing these workouts pay off in my runs: my paces feel easier and my momentum feels stronger, especially at the end of long runs and when struggling with tempo.
Christine Cairns, a writer and avid runner, joined The world of running and riding a bike In July 2024. She previously coached high school girls across the country and currently competes in seasonal races, has over six years of interest in distance training and weightlifting. You can find him wearing purple, baking cupcakes, and visiting his local farmers market.
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