Although running is such a simple sport at its core (the more you run, the faster and more efficient you’ll become) Windsor Running believes incorporating strength exercises into your training will prevent injury and make you a stronger all-around athlete. As a result, we have put together our guide to strength training equipment for your home gym. The best part about much of this equipment is that you don’t need a dedicated room in your house to store it. These are simple pieces that when used with the guidance of one of our training plans, will help you reach your fitness goals more effectively and efficiently. We’ve broken the guide down into two categories: The team member who has little space and/or a small budget and the team member who has more space to dedicate to strength training equipment.
Small Space/Budget Team Member
Small Space/Budget Team Member
Resistance Bands
Resistance bands give you the ability to do just about any type of strength training on any part of your body without the hassle of owning/storing dumbbells and other larger equipment. By investing in a set of bands at different resistances, and with the right training plan, any runner can develop significant strength utilizing only a set of bands. From a muscle development standpoint, resistance bands will push your muscles to work through every phase of each repetition during the set. Because the resistance is constant, there is no point where your muscles can relax, which adds to necessary hypertrophy to grow muscles and make room for strength gains. As you get stronger, you’ll be able to move up in resistance, which will allow you to continue to make progress.
Pull Up Bar
The pull up, while traditional, is an essential exercise that can work much more than just your shoulders. While you might not initially have the strength to execute a proper pull up, you can always use your resistance bands to help assist you. As you get stronger, you can drop down to a lighter band. The best thing about our recommended pull up bar is that it can be put up and taken down quickly.
Foam Roller
While the foam roller may seem so simple, it will quickly become your best friend. The science behind foam rolling is called Myofascial release. Rollers are great for muscle warm up and recovery after a hard workout. The Windsor Running coaches also use them to great effect for injury prevention. We have gotten rid of nasty IT Band syndrome with dedicated use of the roller after runs. If you’ve struggled with injuries in the past, let us know when you sign up for one of our plans and we can write specific exercises to address those issues.
Jump Rope
Because it’s rare that we have space for a full set of plyometric boxes, a jump rope can add some plyometric work into your running routine. This can also be a great addition to a workout on the road because they’re so easy to pack and store! The jump rope serves as a fantastic tool to warm up for and cool down after a workout. The repetitive mini-jumps help strengthen calves and gives you practice in settling into a solid foot strike and breathing rhythm, which can improve your running cadence and rhythm. Jumping rope is also good for quick, interval-style workouts to really get your heart rate up. Doing one pass-through for an extended period of time seem too simple? Try double-unders.
Medicine Balls
I know you’re probably thinking that our runner’s home gym guide is bringing you back to middle school PE, but the basics having staying power for a reason! Medicine balls, especially all-weather ones, are versatile and will help you make big gains as a runner. Our training plans can include significant medicine ball work if you have one or two at home. We recommend getting one lighter ball and one heavier ball to start out.
Larger Space/Budget Team Member
Let’s say you’re ready to take your training to the next level and you have the space and budget to do so. In addition to the above items, we have listed some next-level home gym tools below.
Treadmill
While we like to avoid the treadmill at all costs, there are times when the weather is just too rough outside and you need to get your miles in. For Windsor Running team members who have the space, a treadmill is a wonderful addition to your house. For some professional athletes, the treadmill is an invaluable tool when preparing for hot races and they are training in cold climates. It allows them to control variables like heat and humidity to simulate race conditions. This tactic is commonly used when marathoners are training for the Olympics and the race is held in the middle of the day. We have used the Precor Proform 2000 and like the features it has, especially the heart rate monitor, which allows us to track our training zones and it has the ability to attach an iPad so that we can watch some of our favorite shows while logging our miles.
Suspension Trainer
Similar to resistance bands, a suspension trainer offers a tool for you to perform a total body workout with one piece of equipment. The advantages of a suspension trainer are that you can dictate the intensity/resistance level and most suspension trainers provide a detailed guide outlining how to use them. The Windsor Running training plans will routinely take advantage of suspension trainers if you have one. Another advantage to these tools is that they are very easy to hang from a tree outside or a beam in your home. For team members who have the space for a more permanent set up, you can install an anchor point in your ceiling where the weight is supported across the ceiling joists.
Plyometric Boxes
These are great for working on your explosiveness. In fact, a recent study said that runners can improve their race times by 3.9% after six weeks of plyometric training. Even if you don’t have the space for boxes, you can use a bench or chair to accomplish the same workouts. Plyometric boxes also serve as a great tool for progressions of integral movements (push ups, etc.) by providing a platform for elevation to allow you to work your way up to full body weight movements.
Flat Bench
A flat bench is a very versatile workout tool. There are many things you can use it for, whether you are working w/ dumbbells, a barbell, resistance bands, bodyweight, etc. it serves as a tool that can be used for any facet of your workout. If you have the space it is well worth the investment.
Weight Set
If you’re setting up the ultimate home gym for runners, Windsor Running recommends getting a weight set. This can include, but is not limited to, dumb bells, kettle bells and a squat rack. If you have these tools at home, please let us know as we can adapt your training plan accordingly. What’s also important to recognize is that not everyone is ready for a weight set. In fact, many team members will see more benefits from using some of the other tools outlined in this guide.
Did we leave anything out? What are some of the key tools that you use in your home gym?
Resistance bands give you the ability to do just about any type of strength training on any part of your body without the hassle of owning/storing dumbbells and other larger equipment. By investing in a set of bands at different resistances, and with the right training plan, any runner can develop significant strength utilizing only a set of bands. From a muscle development standpoint, resistance bands will push your muscles to work through every phase of each repetition during the set. Because the resistance is constant, there is no point where your muscles can relax, which adds to necessary hypertrophy to grow muscles and make room for strength gains. As you get stronger, you’ll be able to move up in resistance, which will allow you to continue to make progress.
Pull Up Bar
The pull up, while traditional, is an essential exercise that can work much more than just your shoulders. While you might not initially have the strength to execute a proper pull up, you can always use your resistance bands to help assist you. As you get stronger, you can drop down to a lighter band. The best thing about our recommended pull up bar is that it can be put up and taken down quickly.
Foam Roller
While the foam roller may seem so simple, it will quickly become your best friend. The science behind foam rolling is called Myofascial release. Rollers are great for muscle warm up and recovery after a hard workout. The Windsor Running coaches also use them to great effect for injury prevention. We have gotten rid of nasty IT Band syndrome with dedicated use of the roller after runs. If you’ve struggled with injuries in the past, let us know when you sign up for one of our plans and we can write specific exercises to address those issues.
Jump Rope
Because it’s rare that we have space for a full set of plyometric boxes, a jump rope can add some plyometric work into your running routine. This can also be a great addition to a workout on the road because they’re so easy to pack and store! The jump rope serves as a fantastic tool to warm up for and cool down after a workout. The repetitive mini-jumps help strengthen calves and gives you practice in settling into a solid foot strike and breathing rhythm, which can improve your running cadence and rhythm. Jumping rope is also good for quick, interval-style workouts to really get your heart rate up. Doing one pass-through for an extended period of time seem too simple? Try double-unders.
Medicine Balls
I know you’re probably thinking that our runner’s home gym guide is bringing you back to middle school PE, but the basics having staying power for a reason! Medicine balls, especially all-weather ones, are versatile and will help you make big gains as a runner. Our training plans can include significant medicine ball work if you have one or two at home. We recommend getting one lighter ball and one heavier ball to start out.
Larger Space/Budget Team Member
Let’s say you’re ready to take your training to the next level and you have the space and budget to do so. In addition to the above items, we have listed some next-level home gym tools below.
Treadmill
While we like to avoid the treadmill at all costs, there are times when the weather is just too rough outside and you need to get your miles in. For Windsor Running team members who have the space, a treadmill is a wonderful addition to your house. For some professional athletes, the treadmill is an invaluable tool when preparing for hot races and they are training in cold climates. It allows them to control variables like heat and humidity to simulate race conditions. This tactic is commonly used when marathoners are training for the Olympics and the race is held in the middle of the day. We have used the Precor Proform 2000 and like the features it has, especially the heart rate monitor, which allows us to track our training zones and it has the ability to attach an iPad so that we can watch some of our favorite shows while logging our miles.
Suspension Trainer
Similar to resistance bands, a suspension trainer offers a tool for you to perform a total body workout with one piece of equipment. The advantages of a suspension trainer are that you can dictate the intensity/resistance level and most suspension trainers provide a detailed guide outlining how to use them. The Windsor Running training plans will routinely take advantage of suspension trainers if you have one. Another advantage to these tools is that they are very easy to hang from a tree outside or a beam in your home. For team members who have the space for a more permanent set up, you can install an anchor point in your ceiling where the weight is supported across the ceiling joists.
Plyometric Boxes
These are great for working on your explosiveness. In fact, a recent study said that runners can improve their race times by 3.9% after six weeks of plyometric training. Even if you don’t have the space for boxes, you can use a bench or chair to accomplish the same workouts. Plyometric boxes also serve as a great tool for progressions of integral movements (push ups, etc.) by providing a platform for elevation to allow you to work your way up to full body weight movements.
Flat Bench
A flat bench is a very versatile workout tool. There are many things you can use it for, whether you are working w/ dumbbells, a barbell, resistance bands, bodyweight, etc. it serves as a tool that can be used for any facet of your workout. If you have the space it is well worth the investment.
Weight Set
If you’re setting up the ultimate home gym for runners, Windsor Running recommends getting a weight set. This can include, but is not limited to, dumb bells, kettle bells and a squat rack. If you have these tools at home, please let us know as we can adapt your training plan accordingly. What’s also important to recognize is that not everyone is ready for a weight set. In fact, many team members will see more benefits from using some of the other tools outlined in this guide.
Did we leave anything out? What are some of the key tools that you use in your home gym?
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