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Strengthening for unenthusiastic middle aged runners

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EarlyRiser
EarlyRiser
21 Jan
11:54am, 21 Jan 2025
1,579 posts
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EarlyRiser
@Big_G Scheduling rest/recovery into a combined running and strength training plan is no different than doing same for a running plan (or strength training) plan only. Only you can determine how much rest you need and how much total training volume you can sustain (or have the desire for.)

I can only say for me, having established last year a combined plan (approx 60% time running, 40% heavy lifts), that I can handle one workout per day - which for me is 4x runs (long, easy, hills, intervals) and three gym sessions per week. I could probably add an extra weights session into an easy run day, or conversely an extra easy run into a gym day. But I'd have to test it out and assess my own state of recovery. I don't want to be too tired to do well whatever is the following session. Nor do I want to commit to that much anyway.
DrDan
DrDan
21 Jan
12:05pm, 21 Jan 2025
1,195 posts
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DrDan
I started in July at age 58 ... my motivation was the weakness I'd developed after 9 months recovering from multiple broken bones (felt like a 90 year old). I go to the gym and lift 3 times a week now (today was visit #63). I do 2 days on upper body and one day on legs. Easiest way is to start with the machines and gradually include some free weight dumbbells (I haven't gone near a bar yet). I can still run 4 days a week and I also swim and do a hard turbo session. I'm running faster than I have since 2018.
flanker
flanker
21 Jan
12:27pm, 21 Jan 2025
21,389 posts
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flanker
Going near a bar is the only bit I do manage to do semi-regularly.
Shades
Shades
21 Jan
12:59pm, 21 Jan 2025
5,893 posts
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Shades
I run 6 days a week, always early morning. I do 4 sessions in the gym every week, 2 legs/glutes, 2 upper body. Once past the DOMS stage and a few weeks in, doesn't really affect my running, occasionally a little tiredness in quads near end of run. I am on a specific gym plan to build up my quads and knee strength. Always do gym sessions mid-late morning.
Southcoastpete
Southcoastpete
6 Feb
12:32am, 6 Feb 2025
6,065 posts
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Southcoastpete
I did my usual pilates class this morning, which also included using small weights. I've got a pair of 1kg weights that use the for example squat, lunges a tricep work during the class.

I try and do a run after the class, usually on a treadmill. Though I was lucky to use the track at my sports centre this morning.
Shades
Shades
6 Feb
8:33am, 6 Feb 2025
6,105 posts
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Shades
I did a gym circuits class yesterday for the first time. Have DOMS today, even though I'm a regular gym user, but still managed a run this morning. Circuits class worked just about all my muscles.

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About This Thread

Maintained by larkim
Deep down I know that as I get older I should be doing some strength work. But I can't be bothered and / or don't know where to start.

Where would be a good place to start, being realistic in terms of convincing someone who instinctively doesn't fancy the concept so drip feeding them with good starters?

Almost a "just one thing" type approach. And with an ultimate goal of health, rather than running or fitness performance.
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