Strength training for runners

[kirinm]

I used to be extremely fit but basically stopped moving due to low mood. After about 6 months off strength training and about a year off running, I’m back to running 3 times a week. It is not getting easier and my legs are where the problem seems to be.

i don’t know how I’ll fit it in but I’m guessing I need to do some strength training. Does anyone have a plan to follow? How many times a week is the minimum you can get away with? (For context time is not in abundance particularly as we hit summer holidays). I used to have PT sessions but I really cannot fit those in and they’re very expensive.

Nike Training Club app has a bunch of strength/ mobility stuff for runners, it's free. Plus if you want leg specific things, you can filter on that too. I'm no expert but quite like it!

I do two to three sessions a week of about half an hour following videos from Fitness Blender. I started off with bodyweight strength exercises, now have three sets of dumbells and two kettlebells. I'll one lower body, then a total body workout, with an extra abs or upper body workout when I have time.

I also do Yoga with Adrienne videos at least three times a week, which I find really useful for working on balancing and core, plus amazing stretches!

For the legs - do you think maybe you might be going a bit fast, i.e. if you're at your previous pace, maybe you need to slow down a little for a couple of months? Sorry if that's teaching your grandmother to suck eggs, I just know that I am terrible for trying to jump back in at my previous speed when I've had time off.

runners world has a few strength training sessions on youtube.

Your weight is important. The leaner and lighter weight you are, the easier it is to run. Even a couple of kilograms make a difference, and it doesn’t matter if the extra weight is fat or muscle, they will just make running more like a chore. Assuming you have no weight problems, after a while you should be back to your old form.