{"id":506,"date":"2026-03-30T12:00:00","date_gmt":"2026-03-30T12:00:00","guid":{"rendered":"https:\/\/kabtil.com\/?p=506"},"modified":"2026-03-30T12:00:00","modified_gmt":"2026-03-30T12:00:00","slug":"i-had-refused-to-train-at-home-until-i-tried-this-strength-building-program-now-my-running-feels-stronger-than-ever","status":"publish","type":"post","link":"https:\/\/kabtil.com\/?p=506","title":{"rendered":"I had refused to train at home until I tried this strength-building program. Now my running feels stronger than ever."},"content":{"rendered":"<p><\/p>\n<div data-journey-body=\"standard-article\">\n<p data-journey-content=\"true\" data-node-id=\"0\" class=\"css-6wxqfj emevuu60\">Last month, I decided to go back to my local gym for the first time in months. However, the week I was planning to return, the gym was closed for repairs. My sister suggested I try training at home instead, and my first reaction was, &#8220;No way.&#8221; I just wanted to do strength training with heavy weights. Because that&#8217;s what I was used to.<\/p>\n<section data-lazy-id=\"P0-16\" data-node-id=\"1\"\/>\n<p data-journey-content=\"true\" data-node-id=\"2\" class=\"css-6wxqfj emevuu60\">But I didn&#8217;t want to take any more time off. I was feeling anxious both mentally and physically and wanted to move my muscles again. I also wanted to start strength training to support my winter treadmill running.<\/p>\n<p data-journey-content=\"true\" data-node-id=\"3\" class=\"css-6wxqfj emevuu60\">When weekly snowstorms made going to the gym even more dangerous, I knew I needed to come up with some kind of strength-building solution that I could do anytime without leaving the house.<\/p>\n<section data-embed=\"watch-next\" data-lazy-id=\"P0-17\" data-node-id=\"4\" class=\"embed\"\/>\n<p data-journey-content=\"true\" data-node-id=\"5\" class=\"css-6wxqfj emevuu60\">So I turned to a month-long Race-Ready Strength program that takes just 30 minutes, three times a week. My first attempt wasn&#8217;t very successful. Instead of pressing play on the follow-along video, I watched the moves and just performed the first three exercises of the glute and hamstring workout. I usually only do 5 movements total in my workouts, so 12 felt overwhelming.<\/p>\n<p data-journey-content=\"true\" data-node-id=\"6\" class=\"css-6wxqfj emevuu60\">On my second go around, I actually watched the video instead of scrolling through the list myself and trying to learn each move. They also wore headphones to better focus on the instructions from the program&#8217;s host, Winnie Yu, DPT, CSCS, a physical therapist at Bespoke New York City.<\/p>\n<p data-journey-content=\"true\" data-node-id=\"7\" class=\"css-6wxqfj emevuu60\">Simple adjustments to my environment made a big difference and opened my eyes to all the great benefits of doing this type of program, including the fact that I could train anywhere as long as I had a set of dumbbells and a mat. Here&#8217;s what convinced me to stick with the 4-week program and the results it brought to my running.<\/p>\n<section data-embed=\"editorial-link\" data-lazy-id=\"P0-18\" data-node-id=\"8\" class=\"embed\">\n<aside class=\"css-1ms7evx e94w1mj12\">\n<h6 class=\"css-1rjs8mq e94w1mj10\"><span aria-hidden=\"true\" data-theme-key=\"title-design-element-before\" class=\"css-0 e68yk9k0\"\/><span class=\"css-8lle59 e94w1mj8\">Related articles<\/span><span aria-hidden=\"true\" data-theme-key=\"title-design-element-after\" class=\"css-0 e68yk9k1\"\/><\/h6>\n<\/aside>\n<\/section>\n<h2 data-node-id=\"9\" class=\"body-h2 css-15rodnm emevuu60\"><strong data-node-id=\"9.0\">I always knew how long my workouts would take (not that long!)<\/strong><\/h2>\n<p data-journey-content=\"true\" data-node-id=\"10\" class=\"css-6wxqfj emevuu60\">The first thing I understood about working out at home was the fact that the sessions only lasted 30 minutes. Knowing exactly how long each session will take makes it easier to manage your schedule so you can work out no matter what you have. When I relied solely on getting to the gym, the effort and extra time it took to drive there added to the mental strain of my workouts, where my heavy-duty sessions typically lasted about 45 minutes to an hour or more.<\/p>\n<p data-journey-content=\"true\" data-node-id=\"11\" class=\"css-6wxqfj emevuu60\">These easy at-home strength exercises will give you more time to run. When I combined the Race-Ready Strength plan with the 1-month maintenance plan, I was often able to include a quick 2-mile run before and after my sessions, which allowed me to complete both workouts in less than an hour.<\/p>\n<section data-embed=\"editorial-link\" data-lazy-id=\"P0-19\" data-node-id=\"12\" class=\"embed\">\n<aside class=\"css-1ms7evx e94w1mj12\">\n<h6 class=\"css-1rjs8mq e94w1mj10\"><span aria-hidden=\"true\" data-theme-key=\"title-design-element-before\" class=\"css-0 e68yk9k0\"\/><span class=\"css-8lle59 e94w1mj8\">Related articles<\/span><span aria-hidden=\"true\" data-theme-key=\"title-design-element-after\" class=\"css-0 e68yk9k1\"\/><\/h6>\n<\/aside>\n<\/section>\n<h2 data-node-id=\"13\" class=\"body-h2 css-15rodnm emevuu60\"><strong data-node-id=\"13.0\">It was easy to follow<\/strong><\/h2>\n<p data-journey-content=\"true\" data-node-id=\"14\" class=\"css-6wxqfj emevuu60\">About eight years ago, my sister invited me to a high-intensity, total-body strength class at our local YMCA. I hated it and was worried that my race prep sessions would feel the same way. This means repeating movements in rapid succession and lifting no more than 15 pounds.<\/p>\n<p data-journey-content=\"true\" data-node-id=\"15\" class=\"css-6wxqfj emevuu60\">I enjoy weightlifting sessions at the gym because my heart rate stays fairly low and I rest for enough time that my body feels stronger. At the YMCA, I felt like I couldn&#8217;t keep up with everyone around me, including the instructors. There is a risk of injury if you move with poor form.<\/p>\n<p data-journey-content=\"true\" data-node-id=\"16\" class=\"css-6wxqfj emevuu60\">I didn&#8217;t feel that way with Race-Ready Strength.<\/p>\n<p data-journey-content=\"true\" data-node-id=\"17\" class=\"css-6wxqfj emevuu60\">Although the program is follow-along, I felt that even when doing the same exercises over and over again, Yu took the time to stop, demonstrate, and set up each movement. She thoroughly explained which muscle groups to activate and reminded me to tighten my core.<\/p>\n<p data-journey-content=\"true\" data-node-id=\"18\" class=\"css-6wxqfj emevuu60\">Even if I got off Yu&#8217;s pace, I was able to pause the video or catch up during a break. My heart rate didn&#8217;t get too high because I was focused on mastering slow, controlled movements. It gave me the same confidence and mental strength as training in the gym. This was a big difference from my first YMCA class experience.<\/p>\n<section data-embed=\"editorial-link\" data-lazy-id=\"P0-20\" data-node-id=\"19\" class=\"embed\">\n<aside class=\"css-1ms7evx e94w1mj12\">\n<h6 class=\"css-1rjs8mq e94w1mj10\"><span aria-hidden=\"true\" data-theme-key=\"title-design-element-before\" class=\"css-0 e68yk9k0\"\/><span class=\"css-8lle59 e94w1mj8\">Related articles<\/span><span aria-hidden=\"true\" data-theme-key=\"title-design-element-after\" class=\"css-0 e68yk9k1\"\/><\/h6>\n<\/aside>\n<\/section>\n<h2 data-node-id=\"20\" class=\"body-h2 css-15rodnm emevuu60\"><strong data-node-id=\"20.0\">I trained muscles I never noticed before.<\/strong><\/h2>\n<p data-journey-content=\"true\" data-node-id=\"21\" class=\"css-6wxqfj emevuu60\">Before trying the Race-Ready strength program, I had a preconceived notion that I had to lift heavy weights to get sore and train effectively. But after my first two strength training sessions, I noticed that I was sore in a whole new place.<\/p>\n<p data-journey-content=\"true\" data-node-id=\"22\" class=\"css-6wxqfj emevuu60\">For example, after doing a quadriceps and calf workout, I felt it in my obliques, probably because I added weight to the side bend exercise. After a glute and hamstring workout, I felt pain in my gluteus medius (located on the outside of my lower back), which I had always had trouble activating. During one of my last sessions, a quadricep and core level up workout, I felt my upper abs move as I sat in bed the next morning.<\/p>\n<p data-journey-content=\"true\" data-node-id=\"23\" class=\"css-6wxqfj emevuu60\">This pain didn&#8217;t last more than a day, and I realized that I didn&#8217;t need heavy weights to complete effective strength training.<\/p>\n<section data-embed=\"editorial-link\" data-lazy-id=\"P0-21\" data-node-id=\"24\" class=\"embed\">\n<aside class=\"css-1ms7evx e94w1mj12\">\n<h6 class=\"css-1rjs8mq e94w1mj10\"><span aria-hidden=\"true\" data-theme-key=\"title-design-element-before\" class=\"css-0 e68yk9k0\"\/><span class=\"css-8lle59 e94w1mj8\">Related articles<\/span><span aria-hidden=\"true\" data-theme-key=\"title-design-element-after\" class=\"css-0 e68yk9k1\"\/><\/h6>\n<\/aside>\n<\/section>\n<h2 data-node-id=\"25\" class=\"body-h2 css-15rodnm emevuu60\"><strong data-node-id=\"25.0\">That move was more execution specific than any move I&#8217;ve done on my own.<\/strong><\/h2>\n<p data-journey-content=\"true\" data-node-id=\"26\" class=\"css-6wxqfj emevuu60\">As someone who loves strength training whether I&#8217;m running or not, I usually stick to the same basic movements and rarely step outside of my comfort zone to try running-specific movements. This program was very refreshing as I felt like I was imitating movements that were new to me and powerful running form.<\/p>\n<p data-journey-content=\"true\" data-node-id=\"27\" class=\"css-6wxqfj emevuu60\">For example, we focused on practicing solid knee drives while doing lateral step-ups and maintaining a stable core when switching from one leg to the other during front rack marches. I also felt that the overhead holds and star excursions challenged single-leg stability, an aspect of strength training that I don&#8217;t usually focus on.<\/p>\n<p data-journey-content=\"true\" data-node-id=\"28\" class=\"css-6wxqfj emevuu60\">I thought lifting heavy was enough, but I found I could afford to use lighter weights to improve stability and balance.<\/p>\n<section data-embed=\"editorial-link\" data-lazy-id=\"P0-22\" data-node-id=\"29\" class=\"embed\">\n<aside class=\"css-1ms7evx e94w1mj12\">\n<h6 class=\"css-1rjs8mq e94w1mj10\"><span aria-hidden=\"true\" data-theme-key=\"title-design-element-before\" class=\"css-0 e68yk9k0\"\/><span class=\"css-8lle59 e94w1mj8\">Related articles<\/span><span aria-hidden=\"true\" data-theme-key=\"title-design-element-after\" class=\"css-0 e68yk9k1\"\/><\/h6>\n<\/aside>\n<\/section>\n<h2 data-node-id=\"30\" class=\"body-h2 css-15rodnm emevuu60\"><strong data-node-id=\"30.0\">I learned movements that I want to continue from now on.<\/strong><\/h2>\n<p data-journey-content=\"true\" data-node-id=\"31\" class=\"css-6wxqfj emevuu60\">When I learned about the quadruped kickback, I recognized the movement from a workout I saw online. However, every time I tried to take action on my own, I was unsure if it was the right thing to do and quickly gave up. Thanks to Yu&#8217;s explanation during the session, this move really clicked for me. Watching her do the exercises allowed me to mirror her form as best as I could and focus on activating my glutes.<\/p>\n<p data-journey-content=\"true\" data-node-id=\"32\" class=\"css-6wxqfj emevuu60\">Now you can incorporate more strength training into your regular routine. I look forward to continuing to do the plank hip dips, quadruped kickbacks, and depth drops included in the power workout toward the end of the program. I struggle with these movements the most and want to get better at them.<\/p>\n<p data-journey-content=\"true\" data-node-id=\"33\" class=\"css-6wxqfj emevuu60\">I now feel ready to continue with my next training plan. You also now have a go-to at-home strength training routine that you can rely on when it snows, when you&#8217;re traveling, or when you&#8217;re preparing for your next race. And I&#8217;m already seeing that these workouts are helping my running. My pace feels easier and my strides feel stronger, especially at the end of long runs and when working on tempo.<\/p>\n<section data-embed=\"editorial-link\" data-lazy-id=\"P0-23\" data-node-id=\"34\" class=\"embed\">\n<aside class=\"css-1okeukk e94w1mj3\"\/><\/section>\n<div data-journey-blur=\"partial\" data-ad-exclude=\"true\" class=\"css-19m4yzp e1jy25xv0\">\n<div class=\"css-sfzxfp ev8dhu59\"><span class=\"css-3mrz81 ev8dhu51\"><\/span><\/p>\n<div class=\"css-1dsojn8 ev8dhu55\">\n<div class=\"css-11jqkrn ev8dhu54\">\n<p>Featuring author and avid runner Kristin Kearns <em>runner&#8217;s world<\/em> and <em>bicycle<\/em> She previously coached high school girls cross country, now competes in seasonal races, and has over six years of distance training and an affinity for weightlifting. She can be seen wearing purple, baking cupcakes, and visiting local farmers markets.<\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<p>#refused #train #home #strengthbuilding #program #running #feels #stronger<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Last month, I decided to go back to my local gym for the first time in months. However, the week I was planning to return, the gym was closed for repairs. My sister suggested I try training at home instead, and my first reaction was, &#8220;No way.&#8221; I just wanted to do strength training with &#8230; <a title=\"I had refused to train at home until I tried this strength-building program. Now my running feels stronger than ever.\" class=\"read-more\" href=\"https:\/\/kabtil.com\/?p=506\" aria-label=\"Read more about I had refused to train at home until I tried this strength-building program. Now my running feels stronger than ever.\">Read more<\/a><\/p>\n","protected":false},"author":1,"featured_media":507,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[2,1],"tags":[1827,139,1824,1378,1825,154,1826,1828,1610],"class_list":["post-506","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness","category-general","tag-feels","tag-home","tag-love-service","tag-program","tag-refused","tag-running","tag-strengthbuilding","tag-stronger","tag-train"],"_links":{"self":[{"href":"https:\/\/kabtil.com\/index.php?rest_route=\/wp\/v2\/posts\/506","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/kabtil.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/kabtil.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/kabtil.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/kabtil.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=506"}],"version-history":[{"count":0,"href":"https:\/\/kabtil.com\/index.php?rest_route=\/wp\/v2\/posts\/506\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/kabtil.com\/index.php?rest_route=\/wp\/v2\/media\/507"}],"wp:attachment":[{"href":"https:\/\/kabtil.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=506"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/kabtil.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=506"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/kabtil.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=506"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}