My Gym Routine as a sub20 Parkrunner (course not verified)

• Resistance Training Principles

  As a researcher, podcaster, teacher of ressitance training to sports podiatry students, podiatrist, runner, and sports enthusiast, I’ve spent years exploring the benefits of resistance training (RT) for soft tissues, bones, and overall health.

  
  

• I want to share my current resistance training (RT) routine as someone focused on maximizing running performance, tissue capacity, and all the benefits that RT offers. I’m not writing this to argue that RT might improve my running performance—though there is evidence supporting that. We’ll dive deeper into that topic in an upcoming, nuanced podcast episode.

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  It seems absurd that some people choose to run without incorporating RT. I understand there are access, knowledge & other reasons for not. The benefits of resistance training for the human body are unmatched in terms of time, cost, and overall impact. It contributes to healthy aging, improved lifestyle, better blood biomarkers, enhanced cognitive health, stronger tendons, increased bone density, and greater muscle strength.

  
  

  Why Resistance Training Matters

  It seems baffling to me that some runners avoid RT altogether. The benefits of resistance training are unparalleled in terms of time, cost, and impact. It improves:

  • Healthy aging

  • Lifestyle and blood biomarkers

  • Cognitive health

  • Tendon health and stiffness

  • Bone density and size

  • Muscle strength and endurance

  Should an elite marathoner chasing world records do RT? That’s debatable and context-specific. But should 99% of the population—including recreational runners—engage in RT? Absolutely. Resistance training enhances virtually every system in the body.

• Check this out: Westcott WL. Resistance training is medicine: effects of strength training on health. Curr Sports Med Rep. 2012 Jul-Aug;11(4):209-16. doi: 10.1249/JSR.0b013e31825dabb8. PMID: 22777332.

  The Debate on RT

  I don’t waste energy debating with people who dismiss the value of RT. Arguing against its necessity is like arguing against drinking water—it’s non-negotiable. Interestingly, running itself can mimic some RT benefits when adjusted for intensity and dosage. So even if you don’t RT, you’re likely gaining some aspects of it through running.

  But for those serious about maximizing their potential, RT is indispensable. Let’s leave the debates to skeptics and get into the principles behind my own RT routine.

  My Resistance Training Routine

  My RT program is tailored to support my running goals while being efficient and enjoyable. Here are the core principles guiding my routine:

  • Efficient: Sessions are short but impactful.

  • Power-Based: Some focus on explosive strength.

  • Fun: Training should be something I look forward to.

  • Frequency: Three days a week to allow for recovery and running.

  • Running-Centric: Designed to enhance running performance without excessive fatigue.

  • Progressive: Gradually increasing intensity over time.

  • Specific: Addressing tendon stiffness, hamstring capacity, and tempo-specific needs.

  • Full Range of Motion: Maximizing tendon elongation and mobility.

  Day 1:

  
  

  • Skipping: 3 x 30

  • Heavy Single Bent-Leg Calf Raise: 4 x 5

  • Long Lever Double-Leg Isometric Bridge (heels grounded): 2 x 45 seconds

  • Hip Thrust: 3 x 5 (2 reps in reserve)

  • Weighted Dips: 3 x 6 (3 reps in reserve)

  • Hanging Leg Raise Hold: 4 x 15 seconds

  • Barbell Row: 4 x 4

  • Military Press: 4 x 3

  • Tricep Rope Extension / Barbell Bicep Curl: 3 x 8 (2 reps in reserve)

    
    

  Day 2:

  • Single-Leg Hop (with/without band): 2 x 20

  • Wide-Grip Chin-Up (3-second eccentric): 4 x 4

  • Bicep Curl (4-second eccentric): 4 x 4

  • Medicine Ball Twist & Throw (superset with side bends): 2 x 6 / 2 x 10

  • Dumbbell Incline Bench Press: 3 x 6

  • Death Drop and Hop (minimized hip flexion): 2 x 4

  • Lateral Raise with Dumbbell + Heavy Squat to Box: 3 x 5

    
    

  Day 3:

  • Deadlift (controlled eccentric): 3 x 6

  • Supine Straight Leg Raise (weighted): 3 x 15

  • Decline Sit-Ups: 3 x 10

  • Seated Hamstring Curl (inner range focus): 3 x 10

  • Copenhagen Plank: 2 x 10

  • Short-Lever Glute Bridge: 2 x 10

  • Chest Dip (with rings): 3 x 6

    
    

  Final Thoughts

  Resistance training isn’t just for athletes. Whether you’re a runner or not, RT has unmatched benefits that should be part of your routine.

  
  

• What do you think is going to help you age well? Running alone or RT + Running. I know what I think.