{"id":356102,"date":"2026-03-31T01:56:12","date_gmt":"2026-03-31T01:56:12","guid":{"rendered":"https:\/\/www.newsbeep.com\/nz\/356102\/"},"modified":"2026-03-31T01:56:12","modified_gmt":"2026-03-31T01:56:12","slug":"the-4-week-strength-plan-ill-keep-coming-back-to","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/nz\/356102\/","title":{"rendered":"The 4-Week Strength Plan I\u2019ll Keep Coming Back To"},"content":{"rendered":"

Last month, I decided I would finally return to my local gym after a few months away. But in the very week I planned on going back, the gym shut down for repairs. My sister suggested I try an at-home workout<\/a> instead, but my initial reaction was \u201cabsolutely not.\u201d I only wanted to strength train<\/a> with heavy weights because that\u2019s what I was used to.<\/p>\n

But I didn\u2019t want to take more time off. I wanted to move my muscles again, as I was feeling mentally and physically antsy. I also wanted to start strength training to support my winter treadmill miles<\/a>.<\/p>\n

When weekly snowstorms further threatened my ability to get to the gym, I realized I needed to come up with some sort of strength solution that I could do at any time, without leaving home.<\/p>\n

That\u2019s when I turned to the month-long Race-Ready Strength program<\/a>, which only requires 30 minutes, three times a week. My first attempt at it wasn\u2019t very successful. Instead of pressing play on the follow-along videos, I looked at the moves and performed only the first three exercises of the Glutes and Hamstrings Workout<\/a>. I typically only do five movements total in a workout, so 12 felt overwhelming.<\/p>\n

The second go-around, I actually watched the videos instead of trying to learn each movement by scrolling through the list on my own. I also put on headphones to stay extra engaged with the directions from the program host, Winnie Yu, DPT, CSCS, physical therapist at Bespoke<\/a> in New York City.<\/p>\n

Those simple adjustments to my environment made all the difference\u2014and opened my eyes to all the major benefits of doing this type of program, including the fact that I could do the workouts anywhere, with just a set of dumbbells<\/a> and a mat. Here\u2019s what convinced me to keep moving through the four-week program and the payoffs it had for my running.<\/p>\n

Related StoryI Always Knew How Long My Workouts Would Take (Not Very Long!)<\/p>\n

The first thing I learned to appreciate about working out at home is the fact that the sessions only lasted 30 minutes. Knowing exactly how long each session would take made me feel like I could manage my schedule<\/a> more easily and fit in a workout no matter what I had on my plate. When I only ever relied on going to the gym, the effort and extra time it took to drive there added to the mental load of working out, and my heavy lifting<\/a> sessions there usually lasted about 45 minutes to an hour\u2014or more.<\/p>\n

These quick at-home strength workouts left me more time to run, too. I combined the Race-Ready Strength plan<\/a> with a one-month maintenance plan<\/a> and found that I could often fit a two-mile easy run in before or after a session, which resulted in me checking off both my workouts within an hour.<\/p>\n

Related StoryIt Was Easy to Follow<\/p>\n

About eight years ago, my sister invited me to a high-intensity full-body strength class at a local YMCA. I hated it, and I feared the Race-Ready sessions would feel similar: quickly going through movements back-to-back, and lifting no more than 15-pound weights.<\/p>\n

I enjoy my heavy-lifting sessions at the gym because I rest for enough time that my heart rate<\/a> stays pretty low and it makes me feel strong. At the YMCA, I felt like I couldn\u2019t keep up with everyone around me, including the instructor. I\u2019d move with sloppy form and risk potential injury<\/a>.<\/p>\n

Race-Ready Strength did not make me feel that way.<\/p>\n

While the program uses a follow-along format, I felt like Yu took her time to pause, demonstrate, and set up each move, even when we repeated sets of the same exercise. She thoroughly explained which muscle<\/a> groups to activate, and reminded me to brace my core.<\/p>\n

Even if I got off track from Yu\u2019s pace, I was able to pause the video or catch up during rest breaks. My heart rate never climbed too high because I still focused on mastering slow and controlled movements, which gave me that similar sense of confidence and mental strength as my gym workouts. This was a big difference between my first YMCA class experience.<\/p>\n

Related StoryI Worked Muscles I Haven\u2019t Noticed Before<\/p>\n

Before I tried the Race-Ready strength program, I had this preconceived notion that if I didn\u2019t lift heavy weights I wouldn\u2019t get sore or have an effective workout. But after the first two strength sessions, I found myself sore in brand-new places.<\/p>\n

For example, after doing the Quads and Calves Workout<\/a>, I felt it in my obliques, likely from the weighted side-bend movement. After the Glutes and Hamstrings Workout<\/a>, I felt soreness in my gluteus medius<\/a> (located toward the outside of the hips), muscles I\u2019ve struggled to activate previously. One of my last sessions, the Quads and Core Leveled Up Workout<\/a>, left me feeling my upper abdomen working when I sat up in bed the next morning.<\/p>\n

These bits of soreness didn\u2019t last longer than a day, and they made me realize I didn\u2019t need heavy weights to complete an effective strength workout.<\/p>\n

Related StoryThe Moves Were More Run-Specific Than Anything I\u2019ve Done on My Own<\/p>\n

As someone who loves strength training regardless of whether or not I\u2019m running<\/a>, I usually stick to the same basic movements and rarely venture outside of my comfort zone to try more run-specific movements. This program was refreshing because I felt I was actually including movements that were new to me and mimicked strong running form<\/a>.<\/p>\n

For example, I focused on practicing a solid knee drive while doing lateral step-ups, and keeping a stable core<\/a> while switching from one leg to the other during a front-rack march. I also felt like the overhead hold and star excursion challenged my single-leg<\/a> stability, an aspect of strength training I don\u2019t typically focus on.<\/p>\n

I was used to thinking that heavy lifting was enough, but it turns out I could afford to improve my stability and balance using lighter weights.<\/p>\n

Related StoryI Learned Moves I\u2019ll Keep Doing<\/p>\n

When I was introduced to the quadruped kickback, I had recognized the move from workouts I had seen online. But whenever I attempted the move on my own, I wasn\u2019t sure if I was doing it right and quickly gave up. With Yu\u2019s commentary throughout the session, the move actually clicked for me. Watching her go through the exercise helped me to mirror the form as best I could, and then focus on glute activation<\/a>.<\/p>\n

Moving forward, I now have more strength moves to integrate into my typical routine. I\u2019m looking forward to continuing to do plank hip dips, quadruped kickbacks, and the depth drop included in the Power Workout<\/a> toward the end of the program. I struggled with these movements the most and I\u2019m motivated to get better at them.<\/p>\n

Now I feel primed and ready to continue on with my next training plan<\/a>, and I have a go-to at-home strength routine I can turn to when I\u2019m snowed in, traveling, or preparing for my next race. And I already see these workouts paying off on my runs: my paces feel easier and my stride feels stronger, especially at the end of longer runs and when tackling tempos.<\/p>\n

\"Lettermark\"<\/p>\n

Kristine Kearns, a writer and avid runner, joined Runner\u2019s World and Bicycling in July 2024. She previously coached high school girls cross country and currently competes in seasonal races, with more than six years of distance training and an affinity for weightlifting. You can find her wearing purple, baking cupcakes, and visiting her local farmers market.<\/p>\n","protected":false},"excerpt":{"rendered":"Last month, I decided I would finally return to my local gym after a few months away. But…\n","protected":false},"author":2,"featured_media":356103,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[37],"tags":[565,134,78415,111,139,69],"class_list":{"0":"post-356102","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-fitness","8":"tag-fitness","9":"tag-health","10":"tag-loveservice","11":"tag-new-zealand","12":"tag-newzealand","13":"tag-nz"},"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/posts\/356102","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/comments?post=356102"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/posts\/356102\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/media\/356103"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/media?parent=356102"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/categories?post=356102"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/tags?post=356102"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}