I had a hot date this morning with some new friends! After a 3 mile run that went by faster than normal, I decided to back out of Whipped with Sara in favor of some time in the weight corner. I’m still not feeling 100% so a tough class didn’t sound appealing. However, I was proud of myself for spending time in the weight section instead of cutting my workout short.

Like many people, I find the weight section to be intimidating when I am not prepared with a plan of attack. There are many different types of weights, both free weights and machines, which can be confusing and dangerous if not used properly.

Since committing to cross training, weights has been part of the reason I’ve become faster. Most of my weight work has been through classes such as 30/60/90 or Corey Hill’s classes. However, this workout, which Sara shared with me, is also a perfect way to fit in weight training, especially when there isn’t a class on the gym schedule. Don’t worry, no will is looking at you while you’re lifting weights. There is no reason to be intimidated, scared, or shy of the weight section even though most females avoid it like the plague. Why should boys have all the fun anyway?

Print this post out with you so you can carry it to the gym. Also, I’ve linked each one to a website which shows how to do the exercise.

Strong, Shapely Arm Workout

Set 1:
–Ez bar curl
–Cabel Reverse grip single arm tricep
–Hammer grip dumbell curl
Set 2:
–Close grip barbell benchpress
–Rope cable curls
Complete 12 reps of each exercise and complete the sets 3 times.

In addition to the arm work today, I spent a few minutes focusing on building my leg strength. I followed this simple workout, which I found online.

Quick Leg Workout for Weight Room Beginners

–Walking lunges with 5 lb weight in each hand

–Leg extensions

–Incline leg press

Complete 12 reps of each, 3 times total.

This entire workout took me a total of 35 minutes, including stretching and foam rolling at the end. My muscles felt fatigued and I felt stronger overall, knowing I was focusing on an area that still needs a great deal of work and will help my running immensely.

If you’re looking for more weight room advice or running oriented weight workouts, check out these great links!

• Kelly at Beneath It All
• Serious Running
• Balance Running and Strength Training with Runner’s World
• Lauren at Running Dialogue chats with a champ about strength training

Question: What is your favorite single strength training move?