{"id":11196,"date":"2010-09-07T14:22:50","date_gmt":"2010-09-07T18:22:50","guid":{"rendered":"https:\/\/www.nomeatathlete.com\/?p=11196"},"modified":"2020-02-25T17:50:45","modified_gmt":"2020-02-25T22:50:45","slug":"gym-free-strength","status":"publish","type":"post","link":"https:\/\/www.nomeatathlete.com\/gym-free-strength\/","title":{"rendered":"3 Ways to Get Strong Again (Without Joining a Gym)"},"content":{"rendered":"<p>As runners, we have all kinds of convenient excuses to not do any strength training.\u00a0 Some of my favorites:<\/p>\n<ul>\n<li>Running keeps me in plenty good shape, why should I do anything else?<\/li>\n<li>I don&#8217;t want to injure myself with weights.<\/li>\n<li>Big muscles will make me slower.<\/li>\n<li>The Kenyans don&#8217;t lift!<\/li>\n<\/ul>\n<p>I&#8217;ve used all of these at one time or another.\u00a0 As a result, I&#8217;ve just run a lot.\u00a0 And now I&#8217;m scrawny.<\/p>\n<p>As it turns out, most of those excuses are bullshit.\u00a0 Running does keep you in good shape, but it doesn&#8217;t do much for your upper body, appearance-wise or in terms of strength.\u00a0 And while it&#8217;s probably true that when you first start out with weights, injury is a risk, a friend of mine who recently came in 18th at the Badwater Ultramarathon (yes, that&#8217;s 135 miles through Death Valley) tells me that he thinks strength training actually <em>prevents<\/em> him from getting injured now.<\/p>\n<p>For me, it&#8217;s time to get back in shape.\u00a0 But not just any strength program will do.<\/p>\n<h3>3 Things I Don&#8217;t Want in a Workout Program<\/h3>\n<p>When I ran my first marathon, I was really into lifting.\u00a0 I was 25 pounds heavier than I am now and most of it was muscle.\u00a0 Relatively speaking (and greatly exaggerating), I was a beast.<\/p>\n<p>While I don&#8217;t want to be that guy again (have you seen his marathon time?), I do want to be stronger.\u00a0 That means more bodyweight exercises and less grunting and contorting myself into the worst form possible to pound out a 1- or 2-rep set on the bench.<\/p>\n<p>I also don&#8217;t want to join a gym.\u00a0 My wife and I like to workout together, so we&#8217;d need a gym that can watch our baby. I&#8217;ve found those to be both rare and expensive, so I need something I can do at home with minimal equipment.<\/p>\n<p>And I don&#8217;t want it to take a lot of time.\u00a0 Running is still my focus; anything else is supplementary.\u00a0 Three days a week is all I&#8217;m willing to give to strength training.<\/p>\n<h3>Programs to Get You Strong Without a Gym Membership<\/h3>\n<p>But I&#8217;ve managed to start down the path to getting strong again, without joining a gym or committing more than about three hours a week to strength training.\u00a0 How?\u00a0 I&#8217;ve found three programs, two of which I&#8217;m already doing and treating as a buildup to the third, which I&#8217;m going to start shortly after my next 50-miler in Vermont.<\/p>\n<p>So here&#8217;s what I&#8217;ll be doing for strength training for the next several months.\u00a0 All are quick, gym-free, light on equipment, and (I think) compatible with ultra training.\u00a0 That last part remains to be seen.<\/p>\n<p><em>Please note!\u00a0 The links to products here are affiliate links.\u00a0 That means I make money if people buy from them. <\/em><\/p>\n<h3>7 Weeks to 100 Pushups<\/h3>\n<p><strong>Equipment needed: <\/strong><img decoding=\"async\" class=\"alignright wp-image-31808\" src=\"https:\/\/www.nomeatathlete.com\/wp-content\/uploads\/2010\/09\/book.jpg\" alt=\"7 Weeks to 100 Push-Ups By Steve Speirs\" width=\"259\" height=\"203\" srcset=\"https:\/\/www.nomeatathlete.com\/wp-content\/uploads\/2010\/09\/book.jpg 520w, https:\/\/www.nomeatathlete.com\/wp-content\/uploads\/2010\/09\/book-300x235.jpg 300w\" sizes=\"(max-width: 259px) 100vw, 259px\" \/>none<\/p>\n<p><strong>Time required: <\/strong>10 minutes, three days a week<\/p>\n<p>I first met Steve Speirs at the HAT 50K this March.\u00a0 I knew him only as a DailyMile guy with a damn fast HAT time; I later found out he was the creator of the <a href=\"https:\/\/www.amazon.com\/gp\/product\/B0033E14PK?ie=UTF8&amp;tag=nomeaath-20&amp;linkCode=as2&amp;camp=1789&amp;creative=9325&amp;creativeASIN=B0033E14PK\" target=\"_blank\" rel=\"noopener noreferrer\">100 Pushups program<\/a> and winner of the 2009 Cayman Marathon.<\/p>\n<p>Steve believes that the pushup alone can make you a better runner, as it is (surprisingly) somewhat of a full-body exercise, especially as you do variations that focus on core stability.\u00a0 I just believe that doing 100 pushups sounds badass, hardcore, or both.<\/p>\n<p>While <a href=\"https:\/\/www.amazon.com\/gp\/product\/B0033E14PK?ie=UTF8&amp;tag=nomeaath-20&amp;linkCode=as2&amp;camp=1789&amp;creative=9325&amp;creativeASIN=B0033E14PK\" target=\"_blank\" rel=\"noopener noreferrer\">the book<\/a> is the most comprehensive, the <a href=\"https:\/\/hundredpushups.com\/\" target=\"_blank\" rel=\"noopener noreferrer\">free website<\/a> and the $1.99 iPhone app both contain full 7-week programs you can use to work your way up to 100.\u00a0 I&#8217;m on Week 2 of the book&#8217;s program, and already doing way more pushups than I did the first day.<\/p>\n<p>The best part: Each workout takes literally less than 10 minutes.\u00a0 5 sets of pushups with a minute rest in between each set.\u00a0 It&#8217;s so little that you can even do it along with another program.<\/p>\n<p>Which brings me to&#8230;<\/p>\n<h3>Core Performance Essentials<\/h3>\n<p><strong>Equipment needed: <\/strong>stability ball and dumbbells<img decoding=\"async\" class=\"alignright wp-image-31801\" src=\"https:\/\/www.nomeatathlete.com\/wp-content\/uploads\/2010\/09\/51CNXPJKDQL._SL500_AA300_.jpg\" alt=\"Core Performance Essentials by Mark Verstegen\" width=\"221\" height=\"221\" srcset=\"https:\/\/www.nomeatathlete.com\/wp-content\/uploads\/2010\/09\/51CNXPJKDQL._SL500_AA300_.jpg 300w, https:\/\/www.nomeatathlete.com\/wp-content\/uploads\/2010\/09\/51CNXPJKDQL._SL500_AA300_-150x150.jpg 150w\" sizes=\"(max-width: 221px) 100vw, 221px\" \/><\/p>\n<p><strong>Time required: <\/strong>30 minutes, three days a week (plus cardio days)<\/p>\n<p>I credit the the <a href=\"https:\/\/www.amazon.com\/gp\/product\/B00381B82C?ie=UTF8&amp;tag=nomeaath-20&amp;linkCode=as2&amp;camp=1789&amp;creative=9325&amp;creativeASIN=B00381B82C\" target=\"_blank\" rel=\"noopener noreferrer\">Core Performance Endurance<\/a> program with turning me into a &#8220;serious&#8221; runner.\u00a0 It was with that program, focused on core strength and proper form in all movements, that I developed the stability and muscle tone to stop getting injured so that I could train consistently enough to call myself a runner, athlete, or what have you.\u00a0 (And it helped me get my marathon under 3:30 for the first time.)<\/p>\n<p>Problem is, my wife and I did that program for so long that we got really sick of the workouts.\u00a0 So we&#8217;ve turned to <a href=\"https:\/\/www.amazon.com\/gp\/product\/B001814DQC?ie=UTF8&amp;tag=nomeaath-20&amp;linkCode=as2&amp;camp=1789&amp;creative=9325&amp;creativeASIN=B001814DQC\" target=\"_blank\" rel=\"noopener noreferrer\">Core Performance Essentials<\/a>, which is the same idea, but with new workouts, less required equipment, and crammed into half an hour a day, three days a week.\u00a0 There are separate cardio days, but I&#8217;ll substitute my normal running workouts for those.\u00a0 And there&#8217;s regeneration too, based mostly on <a href=\"https:\/\/www.nomeatathlete.com\/foam-rolling\/\" target=\"_blank\" rel=\"noopener noreferrer\">foam rolling<\/a>, the goal of which is to keep your muscles soft and pliable.\u00a0 Trust me, you can feel that it&#8217;s working (i.e. it hurts).<\/p>\n<p>We&#8217;re starting the second week of Core Performance, and progressing quickly through the workouts.\u00a0 It&#8217;s time-based, so you move to the next workout as soon as you can complete the circuits in the previous one within the 30 minutes.\u00a0 I suspect in 8 or 10 weeks we&#8217;ll have reached the end, at which point I&#8217;ll be ready for&#8230;<\/p>\n<h3>Rebel Fitness<\/h3>\n<p><strong>Equipment needed: <\/strong>dumbbells or stability bands and a pullup bar<img decoding=\"async\" class=\"alignright wp-image-31804\" src=\"https:\/\/www.nomeatathlete.com\/wp-content\/uploads\/2010\/09\/RebelFitGuide280.jpg\" alt=\"Rebel Fitness Guide - Level up your Life\" width=\"249\" height=\"191\" \/><\/p>\n<p><strong>Time required: <\/strong>30-45 minutes, three days a week (plus easy exercise days)<\/p>\n<p>I recently discovered a site called <a href=\"https:\/\/www.e-junkie.com\/ecom\/gb.php?cl=128177&amp;c=ib&amp;aff=83201\" target=\"_blank\" rel=\"noopener noreferrer\">Nerd Fitness<\/a>, whose goal it is to &#8220;help fellow nerds, desk jockeys, and average Joes level up their lives while still doing the stuff they love.&#8221;\u00a0 It&#8217;s the type of stripped-down approach to fitness for busy people that&#8217;s right up my alley.<\/p>\n<p>Steve, the owner of Nerd Fitness, recently released the massive <a href=\"https:\/\/www.e-junkie.com\/ecom\/gb.php?cl=128177&amp;c=ib&amp;aff=83201\" target=\"_blank\" rel=\"noopener noreferrer\">Rebel Fitness Guide<\/a>.\u00a0 It contains six different workout routines, which you move through at your own pace (Steve recommends spending four to eight weeks with each).<\/p>\n<p>The Rebel Fitness guide is actually aimed at people looking to lose weight, which I&#8217;m certainly not.\u00a0 So how come I can&#8217;t wait to get started?<\/p>\n<p>Because the exercises are awesome.\u00a0 Crazy stuff I&#8217;ve never done.\u00a0 All different kinds of squats, lunges, pushups, pullups, kicks and other bodyweight exercises, plus a few with dumbbells or bands.\u00a0 Organized into supersets and circuits for speed and efficiency.\u00a0 And complete with interval training after most of the strength workouts.<\/p>\n<p>I just don&#8217;t see how you could do this stuff and not get strong.\u00a0 And yet the program doesn&#8217;t involve huge weights, which is great, because I&#8217;m still not sure that heavy weights and ultramarathon training can peacefully coexist.<\/p>\n<p>Like I said, the program is massive.\u00a0 I can&#8217;t begin to tell you about all the stuff that&#8217;s included, but you can check out Steve&#8217;s site to learn more and even see a <a href=\"https:\/\/www.e-junkie.com\/ecom\/gb.php?cl=128177&amp;c=ib&amp;aff=83201\" target=\"_blank\" rel=\"noopener noreferrer\">free preview of the guides<\/a>.<\/p>\n<h2>Vegan month is on!<\/h2>\n<p>Oh yes, I&#8217;ve been eating vegan for seven days now.\u00a0 Eating at home has been simple&#8212;almost no different from how I ate at home anyway, minus the honey.<\/p>\n<p>Eating out has been tougher, but twice I&#8217;ve eaten out and been fine. \u00a0 However, at two parties already I&#8217;ve eaten dairy.\u00a0 It was served to me as part of a meal that was prepared specially for my wife and me as vegetarians.\u00a0 And, quite frankly, I refuse to be the guy who turns down vegetarian meals that people were considerate enough to make for me.\u00a0 I suppose I need to do a better job of communicating that I&#8217;m trying the vegan thing this month.<\/p>\n<p>How&#8217;s is going for those of you who are trying out a vegan diet with me?<\/p>\n","protected":false},"excerpt":{"rendered":"<p>As runners, we have all kinds of convenient excuses to not do any strength training.\u00a0 Some of my favorites: Running keeps me in plenty good shape, why should I do anything else? I don&#8217;t want to injure myself with weights. Big muscles will make me slower. The Kenyans don&#8217;t lift! I&#8217;ve used all of these [&hellip;]<\/p>\n","protected":false},"author":7,"featured_media":11205,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"wprm-recipe-roundup-name":"","wprm-recipe-roundup-description":"","_genesis_hide_title":false,"_genesis_hide_breadcrumbs":false,"_genesis_hide_singular_image":false,"_genesis_hide_footer_widgets":false,"_genesis_custom_body_class":"","_genesis_custom_post_class":"","_genesis_layout":"","footnotes":""},"categories":[63],"tags":[],"class_list":{"0":"post-11196","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-motivation","8":"entry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.1.1 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Get in Shape at Home<\/title>\n<meta name=\"description\" content=\"3 ways to get in shape at home, without spending money on a 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