Gym workouts for runners: How to complete 200% more exercise
A well-repeated reality is that runners need to complete regular strength and conditioning work – either in the gym or at home – if they are to optimise their running performance and increase their longevity in the sport. Among other benefits, much-needed (but often-avoided) strength and conditioning exercises help runners to increase their power, coordination, speed and running economy, all the while reducing their risk of injury. Not something to sniff at.
What’s more, consistent cross training – in other words, non-running workouts – add all-important spice and sustenance to your exercise routine. Not only do cross-training workouts like cycling, swimming and group exercise classes add freshness and diversity to your training, but so too do they work muscle groups that may otherwise receive less attention if you stick to running alone.
With the above in mind, you may be wondering how to integrate more non-running exercise into your schedule and, of course, find the motivation to do them – especially with the forging of New Year’s fitness resolutions on the horizon. Either that, or you may simply be struggling to stay accountable to your running and movement goals. So, what’s the solution?
According to new research from global fitness brand Les Mills and Iowa State University, published in Applied Psychology: Health and Wellbeing, the answer lies in what you do before you even start your workout. More specifically, it determined that people who created and stuck to simple everyday habits – such as setting goals and instigating pre-workout rituals, like laying out workout kit ahead of time – completed 200% more gym-based sessions over a 12-month period.
What did the study involve?
The study saw 1,000 participants undertake various tactics or ‘intervention components’, including setting goals, focusing on enjoyment factors and doing pre-workout rituals and instigation routines, before taking part in Les Mills workouts over the course of one year.
It found that those who undertook these preparation steps ahead of their workouts completed twice as many exercise sessions than those who didn’t over the given time frame.
While setting and working toward goals – like getting fitter, faster or stronger – was found to be an effective way to help people adhere to a workout routine, it came out as 29% less effective when other preparation habits weren’t incorporated as well. So, no matter how menial and inconsequential they may seem, doing things like pulling together your kit the night before a morning gym class, or preparing a post-workout meal or snack in advance, can all add up to make you a more regular and enthusiastic exerciser.
What does the research say about exercise habits?
As the study suggests, preparation really is key when it comes to sticking to a fitness regimen, no matter what that may involve. Choosing exercises that genuinely appeal to you, too, is also pivotal if you want to stay motivated to move in the longer term.
‘Success for maximising gym frequency relies on forming habits that take place well before you’ve even put on your workout gear,’ says Bryce Hastings, Head of Research at Les Mills, who led the study in partnership with Iowa State University. ‘First, focus on preparation – ensuring that you have everything you need to execute your new exercise habit. For example, making sure that you have clean exercise clothes available the night before.
‘Next, focus on instigation – tapping into the strength of an existing habit to establish a new one.’ continues Hastings. ‘This can be as simple as going straight to the gym when you wake up, or when you get in your car after leaving work. Then, focus on what you enjoy – what you want to do versus what you should do. The most effective exercise is the one that you want to show up to.’
Although starting a fitness journey – whether involves taking your first-ever running steps, or embarking on a gym programme to supplement your running routine – can be overwhelming, Hastings says that these feelings can be avoided if you implement simple, sustainable habits. ‘It’s not just about what happens in your workout that’s important.’
Alison Phillips, a professor of psychology at Iowa State University who also contributed to this research, agrees that forming good habits is fundamental when it comes to committing to regular exercise of any kind. ‘If you’re relying on motivation, like a specific goal, to stick with a behaviour, then that will be problematic, because goals change, motivation wanes and life gets in the way. That’s why habits are so important – they become automatic and thus our default behaviour, no matter how our external goals change.
‘Habits are easy to enact once you have them, but they’re not easy to form,’ adds Phillips. ‘Establishing an exercise habit doesn’t come quickly or easily – you have to do something long enough and consistently enough to form a habit. So, to stick at it, a key part is finding and embracing activities that we find rewarding.’ These activities could include running, walking, gym-going or, indeed, any combination of things.
5 ways to optimise your pre-workout routine
Thankfully, forming new everyday habits won’t require you to radically alter your current lifestyle pattern – even small shifts in the way you approach things can improve your fitness routine. Here, Les Mills trainer Anthony Oxford shares his top expert tips for nailing your pre-workout preparation:
Set achievable targets
If your goals are too broad and unrealistic, then it will be harder to adhere to them – so break things down to make the journey seem less daunting. In other words, turn aspirational goals such as, ‘I need to get into great shape’, into achievable behaviours like, ‘I will get to the gym three times a week for 45 minutes at a time’.
Find workouts that you love
If you don’t like cycling, don’t force yourself to do it – try a different form of cross-training to complement your running. Whether it’s salsa dancing or swimming, there is another form of movement out there that you’ll love and want to return to, week on week – so give things a go until you find the thing that clicks.
Get motivation and accountability from others
Why not train with a friend, or go along to a group fitness class? Exercising in a supportive group is one of the most powerful ways to stay motivated and accountable.
Add fitness preparation to your daily routine
Identify the existing parts of your daily routine and pinpoint where you can slot in time to prepare for your workouts – whether that’s packing up your workout bag or getting out your gym shoes. Visualise yourself doing these actions and make contingency plans for how you’ll deal with any barriers that may pop up.
Take time to embed habits into your day
When you’re just starting out, set an alarm on your phone or leave a note summarising your workout plans on your fridge or mirror. That way, you’ll be reminded about your intentions as you go about your daily routine.
Les Mills is the creator of over 25 fitness programmes encompassing strength training, martial arts, indoor cycling, yoga, high-intensity interval training and more. Today, Les Mills workouts are delivered by around 130,000 certified instructors in 21,000 clubs across 100 countries, as well as via its streaming platform and virtual reality experience.
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