Hey there and welcome back!
Today, I want to share with you how I combine running with BODi workouts as a mother runner in my 40's. I haven't always been someone who strength trains just as much as I run, but today you will find me doing both in order to stay strong and less injury-prone. Some people might think I run a lot, but I am actually a pretty low mileage marathoner, mostly due to lack of time as a busy working mom. During marathon training, I tend to peak at around 100 miles or so per month in the final 2 months of training. During my "off-season," I tend to run around 60-75 miles a month. And when it comes to my strength training, I average 3-5 days a week, even during peak marathon training. Now when it comes to the program and length of workouts, that can vary depending on if I am training for a race or not. I definitely can't fit in 45-60 minute strength sessions when I am also trying to get my miles in, so I tend to pick programs with 30-35 minute workouts.
I didn't start getting consistent with strength training until 2021. Prior to that, it was hit or miss as I tried to find time to go to our neighborhood gym, piece together a workout, wait for equipment, waste time standing around, and quite frankly, I just found it to be boring. I had some dumbbells sitting around at home, but without a plan, I didn't use them. I prioritized my runs, because it was easy to lace up my shoes and get some miles in after dinner, and I enjoyed the alone time after a hard day at work. It gave me time to process the day, listen to a podcast, and I loved training for races. But I kept getting injured as I wasn't consistent with the things that I needed to do in order to stay strong. I battled plantar fasciitis, a hamstring injury, lower back pain, and other aches and pains. As I was getting older, I knew I needed to start adding more strength training (and mobility and other things) if I wanted to continue running in my 40's and beyond. That's when I decided to finally sign up with BODi (formerly known as Beachbody).
It was the middle of the pandemic and gyms were still closed (or just weird...), and my sister in-law had been talking about these home workouts for years, so I finally decided to give it a try. I signed up for a year of access to the online platform of workouts and started pushing play on my first program (MBF-Muscle Burns Fat). My set-up was basic, a pair of 5lb and 8lb dumbbells, and I either pushed play on my lap top or the TV in our playroom. Pretty soon, I fell in love with several trainers and programs and started getting stronger and added heavier dumbbells, and finally decided to transform part of our spare bedroom into the fun workout space it is today!
So... how do I combine running with BODi programs?
1. If I'm in an off-season of running (meaning I am not training for a half marathon or marathon), and I love the program or it's a new program that I want to do, I simply do the entire program as is and add a few easy runs per week.
2. If I'm in training season and running more miles in preparation for a race, I will do the program, but move workouts around and trade out cardio days for my run days, timing out my long run on Saturday with an upper body workout the day before. An example of this with my favorite 21 day fix superblock program would look like...
Monday - Lower fix (leg day) in the morning and a 3-4 mile run (speed work) in the evening keeping a hard day hard.
Tuesday - Run 3 easy miles
Wednesday - Dirty 30 (combo strength day)
Thursday - Run 5 miles
Friday - Upper fix (arm day)
Saturday - Long run 6-10+ miles
Sunday - Rest day/Recovery workout (foam rolling, stretching, yoga etc)
3. Another option during training season if I don't want to follow a particular program, I can simply search the type of strength training workouts I want to do, mixing up trainers and programs. Our platform allows us to type in what we are looking for such as 30 minutes, upper body, and our favorite trainer. So basically, you just mix it up and do a similar schedule like I listed above, but push play on different workouts inside of various programs for variety.
The best way to get stronger is to track your workouts and weights and try to go up on them as you work your way through the program. My home gym now has 5, 8, 10, 15, 20, and 30lb dumbbells, and I use them all!
As I've gotten older, I am not necessarily a faster runner, but a stronger, less-injury prone runner with a goal to be a lifelong runner. Adding BODi workouts has helped me improve my body composition, feel stronger and more confident, and made strength training more FUN!
Having a workout space at home that is happy and makes me look forward to go in there and workout has also been the key to staying consistent for the last 3 years. I used to dread driving to the gym, spending an hour there wandering around, and now I can push play on a 30 minute workout and get results that I feel good about. Sharing my workouts in a virtual gym community has also helped me stay accountable, and as a BODi coach myself now, I help run these groups and cheer for other women like myself... other mother runners who are striving to be stronger, happier runners! But you don't have to be a runner to love BODi. Lots of people use BODi alone or with cycling, swimming, or other activities. The programs are designed to be stand-alone programs, and there is literally something for everyone no matter your level of fitness.
When you make it important, convenient, and fun, you will DO IT. And that's what I've done with running and BODi. It's simply WHO I AM, and I can't imagine my life without it.
Until next time,
Allison
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