Ashley: Welcome to Running on Empty, the podcast with the goal to get you out the door and running, even when you're running on empty. I'm your host, Ashley Kahart. And co-host, Camilla Randall. And this week

Kamile: and I'm your co-host Camila Randall.

Ashley: we're gonna talk all about strength training.

Kamile: Do I

Ashley: Boom, bam, bam. Getting those gains, bro. Are you getting your reps in? are you hitting your macros, bro? We we're trying. my answer to

Kamile: Your micro drove.

Ashley: are you hitting your macros is I'm trying. I'm not

Kamile: I'm trying.

Ashley: sure. Maybe. Most days.

Kamile: Most days?

Ashley: so we're gonna talk all about strength training and why you should do it as a runner.

Kamile: But first, Ashley, how was your running week?

Ashley: Yeah. okay.

Kamile: Why only okay?

Ashley: I don't know. I think I'm feeling a bit burnt out. half marathon training. Yeah, like

Kamile: from half marathon training?

Ashley: my first off, I was thinking about my half marathon training. It's next weekend.

Kamile: Hmm.

Ashley: I don't even feel like I've been training for a half marathon at this point. I don't feel like I have a race. I was like, right, you should be cutting down, for example, on your strength training. you need to start carboning next week. I I'm not even like thinking about it. When like Cape Town I was so so dialed in to running a marathon and now I just don't feel like it's happening. And honestly my goal I really, really don't think I'm gonna hit because I just I don't know, I'm not in the right mental space. I don't know, I'm feeling burnt out. But that's kind of good. Like maybe sometimes to just like let it go a little bit. Yeah. not think about it too hard and just

Kamile: I'm not even thinking about it. When I came to I so dialed in to running a marathon and now I just don't feel like it's happening. And honestly, my goal, I really, really don't think I'm going to hit because I just, I don't know, I'm not in the right mental state. I'm feeling burnt out. But that's kind of good. Maybe sometimes you need to just let it go a little bit and just not think about it too hard and just go and run the thing and that's it.

Ashley: go and run the

Kamile: I had a half marathon, my second one, I ran in Germany with a friend and everything that could go wrong went wrong. My friend was supposed to run with me, she got sick, she couldn't, we were late to the race, so I was the last to start and so on so on. I did my PR, well, I did my second. But I increased

Ashley: thing that's it. Yeah. I had I had a half my second one. I ran in Germany with a friend and everything that was could go wrong went wrong. My friend was supposed to run with me, she got sick, she couldn't, we were late in the race, so I was the last to start and so on so on. I did my PR. Like well my I did my my second Hey a PR is a PR. But like I

Kamile: it by, okay, let me count, it was 34 minutes more or less. So it was an incredible pace that I was.

Ashley: Thirty minutes more or less. So like it was an incredible pace that I was completely sure I cannot run just because I

Kamile: completely sure I cannot run just because I was like well this is not going I just have to run this and that's

Ashley: like, well this is not going, I just have to run this. Yeah. I mean, you know, my PR at my official PR at half marathon is two twenty seven.

Kamile: PR and my official PR at Half Marathon is 227.

Ashley: which I think is nothing that's great. Good job. but I just going

Kamile: Yeah.

Ashley: For an a a half marathon long run, I do shorter than that now. And that's not me pushing. That's just me like la la la going for a half marathon.

Kamile: And that's not me pushing, that's just me like, la la la, going for a half marathon.

Ashley: So I don't I don't see me not hitting a PB or anything like that. But my real goal, like I just don't know if it's gonna happen. So I've just been feeling burnt out because I'm not hitting my targets in my speed runs, which is not the case for me. I think I mentioned in like a few episodes ago, like every time like Rana tells me to do something, I'm like, yeah, right, and then I do it. I have not been.

Kamile: So I don't see me not hitting a PB or anything like that. But my real goal, I just don't know if it's gonna happen. So I've just been feeling burnout because I'm not hitting my targets in my speed runs, which is not the case for me. I think I mentioned in a few episodes ago, every time Ronna tells me to do something, I'm like, yeah, right. And then I do it. I have not been. I've been struggling to hit those numbers for the past couple weeks. I've been really tired. My legs are just heavy.

Ashley: I've been struggling to hit those numbers for the past couple weeks. I've been really tired. Like my legs are just heavy.

Kamile: But also at the same time I can't. I can't cut back on running. I know I should probably just cut back.

Ashley: but also at the same time I can't I can't cut back on running. I know I should probably just cut back, but I just don't want to because I like going out five days a week. It's like part of my routine, which we talked about in last week's episode, you know, about like going from motivation to routine and discipline. Like I just wanna go, you know?

Kamile: just don't want to because I like going out five days a week. It's like part of my routine, which we talked about in last week's episode, you know, about like going from motivation to routine and discipline. Like I just want to go, I don't know. We'll have to see. Like I did my long run last weekend and it was because I'm going down into the taper and for not last weekend, but a few days ago and it was 16. Is that right? 16, I think.

Ashley: I don't know, we'll have to see. Like I did my long run last weekend and it was 'cause I'm going down into the taper and or not last weekend but a few days ago. And it was sixteen. Is that right? Sixteen, I think. and I was running and I was kinda going like a similar place that I usually run and I was not enjoying it a terrible lot. It wasn't like bad or anything, but I was just kinda like plotting along going.

Kamile: Mm-hmm

Ashley: And then I thought, like, okay, I'm gonna go to a different neighborhood. I'm gonna go up this direction. So I started turning a different way. And then I said, you know what I'm gonna do? I'm just gonna do an out and back because this is one of my tr my secret tips for when the run is hard. And out and back, once you turn around, I mentally am saying, Yeah, we're just running home. Like and I don't have to think about where I'm going. I'm literally gonna go back the way I came. Just gonna run home. Now I'm gonna run home eight K, but like

Kamile: Yeah,

Ashley: Something about it, like, you know, like you say, breaking it down and chunking it. Yeah, I'm like, yeah, I'm just gonna run home. You know. I knew I had some big hills coming up, but I didn't care, you know.

Kamile: just going home is easy. Yeah, I knew I had some big hills coming up, but I didn't care.

Ashley: We'll see. So it's just like not been the greatest week. I know I think I n

Kamile: So it's not been the greatest week. I know I think I

Ashley: I need to take a break. doesn't mean I won't run. That'll probably mean that I will run five K every for like a few weeks and just be like all I'm doing are five Ks. Have you ever done since you started consistently running, have you ever done a break break?

Kamile: a break. It doesn't mean I won't run. It'll probably mean that I will run 5K for a few weeks and just be all under their five feet. Have you ever done, since you started consistently running, have you ever done a break, where you didn't run at all for a week or two?

Ashley: The longest I haven't run is four days. I know for sure, but I suspect that that's probably not good. Probably not

Kamile: I don't know for sure, but I suspect that that's probably not good. Even professional runners take like a good break.

Ashley: You know? What would Harry Stiles do? No idea. Though I mean Harry Stiles eats a croissant before

Kamile: No idea.

Ashley: he runs and I don't do that. Maybe that's my problem.

Kamile: Maybe that's why you don't hit your speed goals.

Ashley: No. But I mean, I don't know. But at the same time, it's like kind of okay because I'm not turned on by speed. I mean, I want to get faster. I think everybody wants to get faster. And I would think it would be like amazing. Like if I ran a marathon

Kamile: I mean, I want to get faster. think everybody wants to get faster. And I would think it would be like amazing. if I ran a

Ashley: in under four hours, I would be super ecstatic for that. And that means doing speed work. But at the same time, if I don't do it, I'm kind of okay with that. Like it's fine. I

Kamile: super ecstatic for that and that means doing speed work but at the same time if I don't do it I'm kind of okay with that. It's fine. I'm more impressed by saying like, I ran this long in the distance today. Like I was talking to of our listeners, Erica, and she's going to be running for Berlin. And she was talking about how she was going to go for her 30k on Saturday. part of me envied her. Really?

Ashley: I'm more impressed by saying, like, I ran this long of a distance today. Like I was talking to one of our listeners, Erica, and she's gonna be running Berlin in a few weeks, which is so cool. And she was talking about how she was gonna go for her thirty K on Saturday, and part of me envied her. Which is crazy. She's gonna run thirty K and I kind of was thinking like, I wish I was running thirty K on Saturday, even though I was running sixteen and I was b and I was like, I gotta go home.

Kamile: Even though I was running 16 people and I was like, I gotta go home. Well, no one's stopping you.

Ashley: I know, but it's just like I I don't know. So I get excited about the longer

Kamile: I follow this lady on Instagram who works for Runa and she creates content for them and she has a 30 kilometer Saturday run and she posted that like she has a busy life and she has to do that and she doesn't know how to fit it in and I was just like thank god I don't have to.

Ashley: for them and she has a thirty kilometer Saturday run and she boasted that like she has a busy life and she has to do that and she doesn't know how to fit it in and I was just like thank god I don't have to But w like what about you? Have you been running much?

Kamile: No, I was sick all week long and in Like it's a growth moment for me because I was sick and I didn't push myself to go out to the gym or to run or to recover faster I was sick since last Thursday the Thursday day. I started feeling bad and

Ashley: myself to go out to the gym or to run or to recover faster. I was sick since last Thursday. Well Thursday day I spent like a week And

Kamile: I I'm not planning to work out. Well today didn't and then I will see how I feel. Most likely I won't

Ashley: See how I feel, most likely a blown.

Kamile: work out. The only problem is that, like, I don't mind this, like I needed the rest. I felt amazing just like laying and sleeping the whole time and I didn't, I think, at least for me, I need to miss running from time to time. I need to take a little bit of a break because it started feeling a bit like routine, but also like forced routine. And I didn't miss my runs, which I used to always like look at runners and be like, I wish I was you.

Ashley: The only problem is that like I don't mind this, like I needed rest. I felt amazing just like playing and sleeping the whole time and I didn't I think at least for me, I need to miss running from time to time. I need to take a little bit of a break because as it started feeling a bit like routine but also like forced routine and I didn't miss my runs, which I used to always like look at runners and be like, I wish I was you or like you like you, like I wish I was running thirty K and then I I kinda lost that a little bit and then this week

Kamile: or like you like like I wish I was running the 30k and then I kind of lost that a little bit and then this week I couldn't and then I'm like yeah running out that would be nice like I'm already again looking at Strava how my friends are running like that would be nice that would be a nice run so it's good the only problem is that the 5k PR attempt that I wanted to do is in a week now right and

Ashley: I couldn't and then I'm like, yeah, running. Already again looking at Strava and how my friends are running, like that would be nice, that would be a nice run. So it's good. The only problem is that the five K PR that I to do is in a week now. Yeah. And so I didn't do because I was sick I didn't do a longest speed run. It was supposed to be thir thirteen kilometers and like speed intervals in it and I couldn't do it and then

Kamile: So I didn't do, because I was sick, I didn't do my longest speed run. It was supposed to be 13 kilometers and like speed intervals in it. And I couldn't do it. And then now it's taper, I think, and I'm not doing it either. So we'll see how it goes. But I'm not worried. Now I'm just gonna eat a bagel. Not

Ashley: Safer I think and I'm not doing it either. So we'll see how it goes. So you're just gonna pop a bunch of nerd clusters and hope for the best.

Kamile: a croissant, a bagel. Lactose free bagel.

Ashley: Yeah, okay. Well then I guess we'll have to wait and see. I don't know. Maybe, you know, I I was

Kamile: Yeah.

Ashley: I've read that people get most interested in running in January and September,

Kamile: get most interested in running in January.

Ashley: because of this idea of like new growth and stuff. So January in Lithuania we've talked about. Little crazy to start running in January

Kamile: New Year.

Ashley: in Lithuania, like s suboptimal weather for that choice. But September, I mean there's something about

Kamile: suboptimal weather. In September, there's something about kids going back to school, know, it getting dark earlier, like people are like just motivated for things. And it's funny because we're both the opposite. Yeah, we're burnt out.

Ashley: Kids going back to school, you know, it getting dark earlier. Like people are like just motivated for things. And it's funny because we're both the opposite right now. Like not not going into that period feeling the same way. yeah, but like like we said in that like that episode about motivation and discipline and things, at least I know because I'm truthful with myself that Even if I'm not feeling great right now, it'll pass and I'm still gonna continue to run. And yeah, and even if for some reason I decided to take a couple of weeks off, that doesn't mean I'm not a runner. That just means I took a couple of weeks off. Because think about it, like if you got injured, you'd be forced into it. And that's another fear too, that like, what if I push myself too much and then I get injured or like you got sick, which may or may not have contributed to you getting sick and everything. Yeah, well, yes. Did you ever

Kamile: Yeah, I wanted to ask, did you ever get injured from over strain?

Ashley: No, I've only ever had I have a l I had a little bit of issues in the tendons on the top of my left foot. but it relates to the fact that I chipped a bone in my heel like six years ago. And so I think that everything got reset a little differently. But I I looked into it and I can't remember what the tendons are called, but basically when you start running it doesn't hurt.

Kamile: six years ago and so I think that everything got reset a little differently but I looked into it I can't remember what the tendons are called but basically when you start running it doesn't hurt and so they said you don't stop running it's the bottom it's the one

Ashley: And so they said that you don't stop running, you just No, it's not the bottom, it's the top. Top one.

Kamile: know not a sports doctor

Ashley: Stump the doctor. Can't think of the name of it right now. Yeah. But so it doesn't hurt when you run. So

Kamile: Hmm.

Ashley: the remedy is just run less. So it's

Kamile: Hmm.

Ashley: funny because I'd go for a run and I'd feel fine. And then, you know, two hours later I'd go meet with a friend for coffee or something and I'd be limping and she'd be like, What's wrong with you? And I'm like, It's fine, don't worry about it. Like, I don't it'll get better. But that's the only thing I've really had. What was it? This was like

Kamile: When was this? When was this?

Ashley: Two years ago when I first started running. So it was overworking. Yeah. Fine. So maybe it is okay for your body, like this amount

Kamile: And yeah, so two years now straight without any injuries or overstraints. So maybe it is okay for your body, like this amount of exertion, but maybe that's why the speed isn't going because it's at the exertion level that it can tolerate. And then if you want to do speed, that's extra exertion. And then it's like,

Ashley: exertion but maybe that's why the speed isn't gone because it's at the exertion level then if you want to do speed that's extra that's like

Kamile: mm-mm.

Ashley: Yeah, 'cause it's funny 'cause I was trying to do a tempo the other day I felt like I was pushing myself so unbelievably hard and I looked and my average heart rate for the whole thing was like one fifty one and the exertion level that I was pushing I would have guessed I was in the one seventies. You know, but my heart was totally

Kamile: Yeah.

Ashley: fine. Like one fifty one for me is pretty reasonable. I don't have your perceived effort change because a ago, a couple years.

Kamile: Yeah, but like your perceived effort changed because a while ago, a couple years ago when I was more like every easy run was a hard run then. So

Ashley: Every easy run was a hard one. Yeah. so

Kamile: I would easily reach 186 or something heart rate, like almost any run. And now I train for a marathon like last year. And most of the time my heart rate was zone two, zone three. And then I, after that started training.

Ashley: of the time I had was zone two, zone three. And then I after that started training training for the five K and I wanted to reach my high zones again and for a while I couldn't. My heart was just like not used to it. Like it just got so used to to being all the time in zone two. So I would perceive it as the same type of effort that used to be my max rate, my max max heart rate, but it would be one seventy. Yeah. One sixty seven even. And then after a while when I did more and more speed run and speed speed plays and speed runs and

Kamile: training for the 5k and I wanted to reach my high zones again and for a while I couldn't. My heart was just like not used to it. Like it just got so used to being all the time in zone 2. So I would perceive it as the same type of effort that used to be my max rate, max heart rate, but it would be 170 or 167 even. And then after a while when I did more and more speed run and speed plays and speed runs and then

Ashley: then

Kamile: started going to the conditioning workouts.

Ashley: started going to the conditioning workouts. Now I see my mass heart rate again after a while. But

Kamile: Now I see max heart rate again after a while, but it took a bit. And now I do 182, 183 and I feel months ago I felt at 160. So like, you gotta do it. Like you just, you gotta train your heart to reach it.

Ashley: it took a bit. So now I do one eighty two, one eighty three and I feel like three months at one sixty. Yeah. So like it's you gotta do it. Like just you've got to train your heart to do it to reach it. Yeah, and I'm just plodding along at like 'cause I I I joke that I have the same pace whether I run ten K or thirty K. I come back and it's the same. I can just I d I feel like

Kamile: I can just, I feel like,

Ashley: sometimes I feel like I'm

Kamile: sometimes I feel like...

Ashley: one of those like toys you wind up and it just like goes and it's just like, Yeah, I just wind and it's like run and then it's just like keep running until whatever distance has been marked and

Kamile: She's running until a letter of weakness has been marked.

Ashley: I just run to that. But The reason that I think also that I haven't had the injuries is because I've been doing strength training

Kamile: reason that I think also that I haven't had the injuries is because I've been doing strength training.

Ashley: for a while now. I've been consistently strength training, I wanna say for a year now, almost. I started out because there was lots of I like to call it running propaganda, you know, saying that I should strength train, that it would make me a better runner and that I couldn't break through because of strength training.

Kamile: Okay Where did you hear that?

Ashley: God, like a few different places. Like on the running channel, they were talking a lot about strength training. I saw some different influencers talking about it. like Runners World magazine. I was reading articles about that there. So I thought, okay, well I'll give it a go and I'll see. but also runners don't want to strength train 'cause we just want to run. We don't want to like waste time in the gym.

Kamile: And you don't want to do what the lady as well

Ashley: yeah, that's like even more have to do. so I started out and then it's funny because I was talking to a colleague at work about it and like I'd been doing it for like three months and he was like, how's it going? And I said, Yeah, unfortunately I have seen significant improvements. And that means I have to keep going. You know, I kinda hope that I'd be like, This is stupid. It's not doing anything. No, like I increased my my easy run pace by like thirty seconds within six months. And I think a lot of that comes down to the strength training I was doing. Yeah, fair. I started exactly

Kamile: Yeah, fair. I started I don't remember exactly when because same as started running, starting strength training is a little muddled

Ashley: when because same as started running starting starting strength training is a little muddled.

Kamile: because I dabbled a little bit with strength training exercise classes when I started working in the company I work in now because they offered that as a benefit. So that was 2023. But I would go and it was whatever the class was and I would take the lightest dumbbells if I could just so could do it. I didn't take it seriously.

Ashley: because I dabbled a little bit with strength training exercise classes when I started working in the company I work in now because they offered that as a benefit. So that was twenty twenty three. But I would go I would go and like it was whatever the class was and I would take the lightest dumbbells if I could just so I could do it. Like I didn't take it seriously and also I would never go to the gym by myself because I was too intimidated. like I I would just wound

Kamile: And also I would never go to the gym by myself because I was too intimidated. Like I would just, wouldn't even know where to start. And then I started running with Rana and Rana offers strength training as well. So I did the at home routine, like because it- Yeah. You get to, have you done strength training with Rana?

Ashley: even And then I running with Rana and Rana strength training. Yeah. So I did the at home team. Yeah, and it's like at home, right? Like you don't even need weights and things for some of it. You get to d have you done strength training with Rana? I tried doing it but then I was started at the gym and I preferred that. Well with Rana you can check

Kamile: Yeah, well with Rana you can check off what inventory you have. So you can be like, have dumbbells, have a barbell, I have everything and then you can go to the gym and do the Rana routine. Or you can check, I have nothing, I'm at home and then, you know, like I had a yoga block and like an elastic band. Yeah, like cab raises. Yeah, and then an elastic band and so...

Ashley: It's like great, we'll find something for that. Yeah, there you go. an elastic band and sort of step.

Kamile: Yeah, well true. I also have a setup at home But the yoga block also works, so I started doing that but I just just really disliked it I just I don't know like working out at home is not my thing like I just

Ashley: So I started but I just I just read it's like that I just I don't know, like working out thing. It's very pandemic vibes. Mhm. Also now that that's happened in my life, that's like, you're forced to work out at home and now I'm like, No, I don't have to be, I can go someplace else. I don't wanna be here doing this.

Kamile: I could go someplace else. I don't want be here doing that. Yeah, and then in 2024 my husband has started going to the gym a while ago, like consistently. In 2024, I Christmas, I want to say for maybe 2025, I might be confusing the year. On Christmas my husband just like went to the gym and I went with him like on a free trial thing and he showed me the ropes and everything and I was like, gym isn't scary so I could go by myself.

Ashley: Yeah. And he showed me the ropes and everything and gym isn't scary, so I could go by myself and then injuries happened and then I started going to the physio and gym injuries or like other injuries from other things? Running injuries. go to the physio and then the physio solution wasn't mobility, it was strength training.

Kamile: And then injuries happened and then I started going to the physio and physio... Now running injuries started happening and so I had to go to the physio and then the physio solution wasn't mobility, it was strength training. He gave me exercises to do.

Ashley: Yeah, I've heard that they're like, you know, stretching is great and all, but you have to build up the muscle, that's the like the real problem. 'Cause I've had hip weakness my whole life. And I

Kamile: Hmm.

Ashley: had a physical therapist in America and he was like he's like, No, you just have you have to do these things. Like and you you know, and he built up a routine that I continue to use partially 'cause we're gonna talk in a little bit about like what we actually do. And part of that routine that he taught me, ten years ago I still do. Yeah. So physiogate

Kamile: Yeah, so the physio gave me... The first thing I went to the physio for was I had a knee pain and I thought it was the knee and I even got a... It's never the knee. Yeah, it's never the knee. I got a knee MRI and

Ashley: It's like never the knee.

Kamile: it showed that my kneecap is injured, but it's injured from over strain of the quadriceps muscle. So it's like the big muscle in front of the thigh

Ashley: kneecap is like injured but it's injured from over strain of the quadriceps muscle. So it's not the the big muscle in front of the thigh. videos and get multiple tests, but the whole thing was that my glutes are weak. And because of my glutes being weak, my quadriceps muscle and then also my foot was over straining in a way and then I got in a kill and spent the night together and I also got All connected down like you It's all connected. No, but that's the same same exact thing I had, except mine is hip. So

Kamile: I had to go to multiple physios and get multiple tests but the whole chain was that my glutes are weak and because of my glutes being weak my quadriceps muscle and then also my foot was over straining in a way and then I got an achilles tendonitis together and I also was limping around town like you.

Ashley: I originally went to him because my knee hurt. And he was like, I hate to break it to you, but it's because you have incredibly h weak hips.

Kamile: And he was like, I hate to break it to you, but it's because you have incredibly weak hips.

Ashley: And so that's that's where mine went. So it's like the same journey. Like you always think it's one thing. No, everything else is overcompensating for that thing. And so then you have to find the right direction to go.

Kamile: so that's more my life. So it's like the same journey. You always think it's one thing. No, everything else is overcompensating for that thing. so you find the right direction to go. Exactly. So I got some routine stuff from physio and that worked for the injury, but then I kind of stopped it. But then I took my husband took me to the gym. So I started going to the gym a little bit more.

Ashley: But then I took my husband took me to the gym, so I started going to the gym a little bit more, and then I started just going by myself, and then I got another injury, and then

Kamile: And then I started just going by myself and then I got another injury. And then I started doing the runner exercises at the work gym with like barbells and also on and run exercises. I chose specifically for running because you can choose general strength or running strength. And I chose running strength. And since then, I never had an injury. And like when I started, I still had Achilles tendonitis and

Ashley: started doing the run out exercises at the work gym with like barbels and also on and run exercises I chose specifically for running because you can choose general strength or running strength and I chose running strength and since then I never had an injury and like when I started I still had Achilles tendonitis and whilst doing the run out exercises it slowly slowly dissipated and now it's healed and I'm fine.

Kamile: Whilst doing the run exercises, it slowly slowly dissipated and now it's healed and I'm

Ashley: So you said that you could do like running exercise or excuse me, not running exercises, but like strength training specifically for running or full body. Are you still focusing only

Kamile: Strength training for running.

Ashley: on muscles for running or are you doing the whole s system? So I've been

Kamile: So I've been doing the specifically for running from more like I think it was almost a year like maybe half a year to a year and now I started going to the fit functional fitness gym as I told you before and I've talked about this on the podcast and so they don't concentrate the activities towards one muscle group, but we do all the chain and I think it's fine like I haven't had any injuries so far and

Ashley: so they don't concentrate the activities towards one muscle group but we do all the chain and I think it's fine, like I haven't had any injuries so far and

Kamile: I don't go by myself like separate because I don't have enough time in the week to go another time to the gym because I go twice a week to the functional fitness. But when cycling season is going to be over, I'm planning to add a third and go specifically for running. So you'll go three times a week for strength training? Or is it like a session for you?

Ashley: myself like separate don't have enough time in the week to go another time at to the gym because I go twice a week to the functional fitness. but when cycling season is gonna be over I'm planning to add a third go specifically for running. So you'll go three times a week for strength training. How long is like a session for you?

Kamile: I run an hour. Like when I was doing the run exercises, it would be like 45 minutes to an hour. Yeah, I do two days

Ashley: Yeah. I do two days a week and I'm there for roughly an hour. It's funny though, I laugh because I see all these, all these training videos where they're like, Yeah, you can get

Kamile: It's funny though, I laugh because I see all these all these training videos where they're like, yeah you can get

Ashley: it done in twenty minutes and I just I'm like, No, I can't get it done in what are you talking about? Only legs is thirty minutes. Like what are you talking about? There's twelve to rest with me. Yeah, you must be banging them out, I guess, if you're doing it in twenty minutes. so you

Kamile: You need to rest between sets you gotta Yeah

Ashley: Feel like you struggle to do strength training now, or do you feel like it's just kind of been incorporated into your life?

Kamile: Well, because now I have strength training goals as a separate thing I have, like I have running goals and I have strength training goals and I don't do strength training only for my running. I do strength training for itself because I enjoy it as well. Yeah, so I do not

Ashley: Yeah, so I do not

Kamile: because I enjoy it because I do it for the goals for it.

Ashley: So like what's like like an example of like a goal that you would create for yourself? lift heavy and also like I do not want to get injured whilst running. I want my running to be stronger, faster, I want to have more explosive power and all that stuff. But I just wanna be able to like lift heavy stuff and like I've been noticing like

Kamile: Are they running focused or are they training? some weird tiny things like getting off from the ground like if I lay down on the ground it's just it's easy to get up get up and it's maybe stupid for someone that never experienced it but I used to be obese and I would always be able to get up from the ground but it wasn't easy like I would be like it would be a bit of an effort and now it's just like super easy or like I ordered gardening

Ashley: some weird tiny things like getting off from the ground, like if I lay down on the ground. It's just I'm it's easy to get up get up. And it's maybe stupid for someone that never experienced it, but I used to be a beast and I I would always be able to get up from the ground but it wasn't easy. Yeah. Like it w I would be like it would be a little bit of an effort and now it's just like super easy or like I ordered

Kamile: supplies in spring and the package came like with the with the courier and the courier called me it was like

Ashley: gardening supplies in spring and the package came like with the with the courier and the courier called me he was like the box is eighteen kilob kilograms, I'm not carrying it up the stairs. You gotta come down and carry it, like and take neighbor or your husband or whatever. And I went down myself and the courier was like, No, like you won't be able to carry it's like You're like Thanks for letting me know

Kamile: The box is 18 kilograms. I'm not carrying it up the stairs. You gotta come down and carry it. Like, and take a neighbor or your husband or whatever. And I went down myself and the courier was like, no, like you won't be able to carry it. It's like, 18 kilograms? Yeah, I took it and carried it up to the third floor.

Ashley: Like, you should go to the gym. You say to him. But I I mean, I have similar, like, I have a Labrador,

Kamile: Hmm.

Ashley: as you know, Archie, and he weighs 33 kilo. And he sees something really cool on the street, or he sees the dog that he wants to play with, and he pulls, and I need to be able to pull back. And I've noticed, yeah, with the strength training things, like I can pull back a lot easier than I used to be able to.

Kamile: And I need to be able to pull back. And I've noticed, yeah, with the strength training things, like, I can pull back a lot easier than I used to be able to.

Ashley: But what I think is really interesting is that you put goals in mind for like strength training. Like you want to be able to do certain things. And as runners, I think you and I have very, very similar goals. But I'm gonna say as strength training, we are the opposites. I have no goals. My goal is to be strong to run.

Kamile: What I think is really interesting is that you put goals in mind for like strength training. Like you want to be able to do certain things. And as runners, I think you and I have very, very similar goals, I'm going to say, it's strength training. We are the opposites. I have no goals. My goal is to be strong, to run. track? Do you track your weights?

Ashley: I'm slowly increasing the weight that I use for everything over time. I do track it. So I used to do a lot of machines. And so I have like a little note in my phone that's like,

Kamile: And so I have like a little note in my phone that's like.

Ashley: the abductor machine, I do this, and the rower, I do that. But then I don't know what happened, but like it was very busy over there

Kamile: was very busy over there.

Ashley: for a few times that I was in the gym and I was like, I'm not doing this. So I moved over to the kind of free weight area, you know.

Kamile: Hmm.

Ashley: I think too, for people who don't go to the gym, that is the safest place to go in the gym because it's just you and some weights and you don't have to feel like, I don't know how to use this machine, or like that other area where like the bros with the macros are. You know, if you're not ready for that yet, I recommend the free weight area because you can just kinda make a cozy little corner for yourself somewhere and you can get it done.

Kamile: Hmm.

Ashley: To be going to the gym, that was the most

Kamile: To be fair, when I started going to the gym, was the most intimidating

Ashley: Really? Because because you take the freeways and then you have to know what to do with them. Like the fuck you have machine. Like here's instructions on the machine. Here's a two article you can scan. That's

Kamile: area for me because you take the free weights and then you have to know what to do with them. You have to figure out everything yourself with the machine. There's instructions on the machine. There's a QR code you can scan.

Ashley: true. That's true. I guess it's like a balance between like what's most comfortable for you. So

Kamile: Hmm?

Ashley: you just have to kind of lean into whatever that is and know that and I think this was the most important thing I took with the strength training was like just do it. Like it's okay. You don't have to be the best You don't have to do all the exercises. You just need to have good form. So if you can only use one kilogram weights to do perfect form, congratulations, you're using one kilogram of weights. it'll get better. But so I just go in and I'm like, okay, I'm gonna do this exact routine.

Kamile: it'll get better. But so I just go in and I'm like, okay, I'm gonna do this exact routine of these things. I do the same thing every single time, pretty much in the same order.

Ashley: these things, I do the same thing every single time, pretty much in the same order. And then how much I do of arm work kind of depends if I want to stay or if I want to go. So like the goal is to go be a better runner. So I have to do the leg and hip work and the arm work, like some days I'm like, you know what?

Kamile: and then how much I do of arm work kind of depends if I want to stay or if I want to go so like the goal is to go be a better runner so I have to do the leg and hip work and the arm work is some days I'm like you know what

Ashley: I just wanna go home now. I don't want to be here anymore. Maybe it's like super busy. there's lots of people in there and I'm just like, I'm done with this, you know. But

Kamile: I just want to go home now I don't want to be here anymore maybe it's like super busy there's lots of people in there and I'm just like I'm done with this you know

Ashley: then other days it's like nice and quiet. Like I went yesterday, I was able to go in the morning. So it was great. There was like nobody there. It was like ten o'clock in the morning. Like it's the the morning people are gone and like the moms haven't come in yet. So it was like awesome, you know.

Kamile: I went yesterday, I was able to go in the morning. was like 10 o'clock in the morning. The morning people are gone and the moms haven't come in yet.

Ashley: but I just kinda do that routine and I I go through it every time.

Kamile: What is your routine? What are the same things you do every time?

Ashley: Yeah. So, and I think this is good because people are always like, yeah, I do some stuff. And there's like, what do you do? And no one ever says what they do. And I'm like, Let's see what you do. So this is exactly what I do. Everything has weights attached to it, and those numbers have like gone up over time and they're different weights, you know. and I usually increase when I do increase, it's like one or two K and that's it. depending on like what's available. I start out easy with deadlifts.

Kamile: you know? I usually increase when I do increase it's like one or two K and that's it depending on what's available. I start out easy with deadlifts.

Ashley: I by the way, everything I do is three sets of ten. Metric system. the weight? Like if it's starting to feel easier.

Kamile: by the way everything I do is three sets of ten. Three sets of ten. And you How do know to increase the weight? Like if it's starting to feel easy. Mm-hmm. So I'll do three sets of 10s. Like for example, on a deadlift

Ashley: So I'll do three sets of tens. Like for example, on a deadlift.

Kamile: for a long time, you know, I was doing 12 kilograms and then I'm like, actually, I'm just like pounding through this. I'm going to up it to 14. And then I did 14 for like a month and I thought,

Ashley: For a long time, you know, I was doing twelve kilograms and then I'm like, actually I'm like pounding through this. I'm gonna up it to fourteen. And then I did fourteen for like a month and I thought, and then I upped it to sixteen, you know, and I just keep moving up and up.

Kamile: 16 and just keep moving up and up. Yeah, the general recommendation is for any strength training, whatever your goal is, have to do from six to 12 reps. So the general guide is to know when to increase the weight. So if you can do weight for 12 reps,

Ashley: is for any strength training, whatever your goal is, you have to do from six to twelve reps. So the general guide is if to know how when to increase the weight. So if you can do the the weight for twelve reps, you gotta increase. That's too many. Like it's too easy for you, like there's not so much

Kamile: You gotta increase. That's too many. Like, it's too easy for you. Like, there's not so much,

Ashley: power benefit benefit. Then so you increase the weight. So if you were doing eighteen, you take nineteen or twenty.

Kamile: benefit for you anymore. Then, so you increase the weight. So if you were doing 18, you take 19 or 20. And then if you can do 6, then that's the weight you do. And then you do in that whole range from 6 to 12 until you can do to 12. If you cannot do 6, then that's too big of a weight for you. You still have to go down and then maybe do it a little bit more, maybe to do 13 or 14 reps until you can do 6 with the bigger weight. If you can do 6, you continue until you grow. And that's the whole...

Ashley: And then if you can do six, then that's the way you do. And then you do in that whole range from six to twelve until we can do to twelve. if you cannot do six, then that's too big of a weight for you. You still have to go down and then maybe do it a little bit more, maybe t to do thirteen or fourteen reps until you can do six with a bigger weight. Yeah. if you can do six you continue until you grow, and that's that's the whole way. And then between reps in a set, you're supposed to rest around two, three minutes. See, but I d

Kamile: way. And then between reps in a set you are supposed to rest around two three minutes

Ashley: I rest like thirty seconds. Which

Kamile: which not ideal.

Ashley: is not ideal. Yeah, I rest about thirty seconds. So anyway, so I do three sets of ten of everything. So first I do those deadlifts, I it's kind of like a way for me to like say, Okay, we're here now. I'm telling my body, it's kinda like with running. You start out slow. So it's just like the deadlift for me is the easiest thing I do. Then I do

Kamile: It's kind of like a way for me to like say, okay, we're here now. I'm telling my body. It's kind of like with running, you start out slow. it's just like, the deadlift for me is the easiest thing I do. Then- Do you use straps or do you just- I use kettlebells. Okay. Then-

Ashley: I use kettlebells. Then I do deadlifts again, single leg. So with runners, single

Kamile: Very good.

Ashley: leg is good. So I do three sets of ten on each leg, single leg. Then I go into squats. I do so many squats. So I do three sets of ten squats holding a kettlebell. regular squats. Yeah, goblet squats, yeah. Then I do

Kamile: So I do three sets of 10 squats holding the kettlebell. Regular squats. It's called goblet squats? Yeah, goblet squats. Yeah. Then I do

Ashley: Elevated heel. I do three sets of ten of that. It really works on the quads. Like the first time I did it, I couldn't believe how like how much I could feel the quads. Like as I was doing it, I was blown away. Yeah, unbalanced. So then I do three sets of that. Then

Kamile: Yeah. And balance too.

Ashley: I do calf raises with with the weight. Single leg. Single leg calf raises. Then after that, back to squats, I do single leg squats.

Kamile: Single leg? How does that look? And your leg is on a platform? Yeah.

Ashley: So they look like a reverse lunge, but instead of like picking your leg up and lunging back and then putting it forward again, you stay static in the positioning. No. So like you am so like you're s you're so imagine that you're in a lunge with your one leg back right now. So the only thing you do is you just keep lifting your knee off the ground back and forth, back and forth. So you don't your your feet do not move.

Kamile: you just keep lifting your knee off the ground back and forth back and forth so you don't your feet do not move

Ashley: I think it's called something lunge, but No, I looked into it. So it's a s it's a single leg squat is what it's called. But it but to me it's a reverse lunge without lunging. It's kinda so I do

Kamile: think it's called something lunge but no i looked into it so it's a single leg squat okay okay but to me it's a reverse one yeah yeah without moving

Ashley: I do both legs of that. after that, sometimes I will do Bulgarian split squats. Not always.

Kamile: Mm-hmm, very good.

Ashley: It kind of depends how I feel because those other single leg squats are pretty intense. And by then I've done ninety squats. so it's a lot. and I was trying to do single leg squats like a pistol squat. They're very, very hard. so it's something I'm working on.

Kamile: So it's a lot. And I was trying to do single leg squats, like a pistol squat. They're very, very hard. So it's something I'm working on. What I used to do, I learned it from Rana, how to train a pistol squat. Because I cannot do it properly yet. It is one of my goals that I want to do it. So you stand on a platform. So it could be three yoga blocks or whatever. then you so one leg you bend and the other one,

Ashley: So you stand on a platform so it could be three yoga blocks or whatever, and then you just so one leg you bend and the other one

Kamile: you don't move your hips and you just bend your, let's say your right leg is on the platform, you bend the knee until your left leg reaches the ground and without pushing off the ground with your left, it just basically floats. Another way is to have a chair,

Ashley: you you don't move your get hips and you just like bend your let's say your right hand right leg is on the platform, you bend the knee your left leg the ground and without pushing off the left, like you just like it just basically floats. So you're kinda using gravity to kinda like help assist you. Yeah. Another way is to like have like a a chair

Kamile: behind you and then just do the squat until then and then.

Ashley: behind you and just like do the squat until then. That's what I was trying to do is the kind of like put your butt on the seat kind of

Kamile: Yep,

Ashley: thing.

Kamile: but that's kind of like you relax at the moment when you sit down, which is not as helpful. So with the platform, you never get to relax if you don't put your foot completely down. And then like it actually helped a lot more. I was able to do more and more, whereas before I wasn't improving as much.

Ashley: never get too relaxed if you don't put your foot down and then like it's it actually helps a lot more like I was able to do more and more. Yeah. Whereas before I wasn't but like so like all the single leg stuff is really important for runners. But I also think and this is what I did when I started strength training, single leg stuff is hard, right? If you haven't been strength training. So don't do it at first. Then just don't. Like just do good old fashioned squats and lunges and stuff like you've done your whole life, like when you were at school or whatever.

Kamile: right if you haven't been strength training. So don't do it. first, then just don't. Just do good old fashioned squats and lunges and stuff like you've done your whole life when you were at school or whatever.

Ashley: Like you don't have to go all in, you know, because you shouldn't really have these like crazy DOMs the next day, you know, delayed onset muscle soreness. Like you don't really wanna have that. so anyway, so then legs are over.

Kamile: You don't have to go all in, you know? Because you shouldn't really have these crazy doms the next day, know, delayed onset muscle soreness. You don't really want to have that. anyways, so then legs are over.

Ashley: Then I move on to my hip exercises. So I do bridges, with weight on my on my pelvis kind of like thing. I do those. Then I do clamshells, which I started adding weight to. And then I do

Kamile: Then I move on to my hip exercises. So I do bridges with weight on my pelvis kind of thing. I do those. Then I do clam shells, which I started adding weight to. then I Wait, do you use a machine or? No, I use a band. And then I kind of balance these, there are these kind of like larger round weights that are, but they're only like 5K ones, so they're not super big. I've been trying to figure out a way to like balance it there. It's kind of difficult.

Ashley: No, I use a band and then I kind of balance these, they're these kind of like larger round weights that are but they're only like five K ones, so they're not super big. I've been trying to figure out a way to like balance it there. It's kind of difficult because bands only get so strong, you know. what I learned too is that you can just slow the movements down And then I do Yeah. And then

Kamile: bands only get so strong. what I learned too is that you can just slow the movements down. yep. Do three up and three down, for example.

Ashley: I do weighted leg lifts. like two K like of those little things you wrap around your ankles which sit down on your you're on your side. And

Kamile: Yeah, you sit down on your, You're on your side. Mm-hmm.

Ashley: then you do you like raise it up kind of like a like a scissor action kind of thing. and it's crazy 'cause even like half

Kamile: Yep.

Ashley: a kilogram or a kilogram if you haven't done those before is a lot of weight. So again, don't underestimate

Kamile: Yeah.

Ashley: weights. And then I'll do like a plank and then I'll do maybe some ab stuff maybe if I feel like it. And then upper arms is like biceps, triceps.

Kamile: Yeah, yeah

Ashley: Rows, like just the basics, nothing too crazy. Like I like I want to be able to carry that twelve kilogram dog chow, you know. So that's like the routine I just do. I do it twice a week and I have a rule that if I miss a routine, it's okay. It's not the end of the world, but I can't miss twice in a row.

Kamile: but you go to the gym twice a week, right? And both of those times you do the same routine, this one routine.

Ashley: Yeah. Right? And both of those times you do the same routine, just one routine.

Kamile: How often do you go? Like how many days in between?

Ashley: so it's like three days in between. It's like usually like Sunday or Monday and Thursday. Yeah, so and I and I just like and it it works. I don't wanna put a lot of like emphasis into it because I think it's like again, like when we talk about motivation and stuff, if you're sitting there trying to come up with all these clever routines and stuff, you're gonna get burnt out on like the thought

Kamile: sitting there trying to come up with all these clever routines and stuff you're gonna get burnt out

Ashley: process behind it and you're not gonna wanna do it anymore. But I just go in and I'm like this squat, that squat, grab this weight, I can walk in, I know exactly what I'm doing, you know, and I and I feel confident, so then I can leave.

Kamile: Yeah, and like what I said about like the recommended reps and the recommended rests This is what's is like found in scientific research But every single person is individual and if the routine that you do works for you and you see results and obviously you see results then

Ashley: the recommended rests. This what's in scientific research, but every single person routine that you do works for you and you see results like you see results, some recommendation.

Kamile: you don't have to follow some recommendation. Like if you're starting in the gym and you don't know where to start and what to look for and so on, like what's the recommendation? Yeah, this is the recommendation. But I feel like your routine is pretty great.

Ashley: Like if you don't if you don't like what's the feel like your routine is pretty great. Yeah, and you ha you can't like you also can't look at other people because Everyone's doing their own thing and you don't know why they're there, like in what they're doing. Cause there's some moves I do and I see other people doing very modified

Kamile: doing their own thing and you don't know why they're there like and what they're doing because there's some moves I do and I see other people doing very

Ashley: versions of what I do and I feel so strong and like so powerful. And then the next thing I see some girl lifting lifting like triple the amount I'm doing on something else. You know, like everyone is different. Like, you know, you can't you can't base what you're doing off anyone else. And I also like tell myself when I'm in the gym, like sometimes I see other people and I'm like, you know what? I'm a runner.

Kamile: And then the next thing I see some girl living like triple the amount I'm doing on something else, you know, like everyone's different. You you can't base what you're doing on anyone else. And I also like tell myself when I'm in the gym, like sometimes I see other people and I'm like, you know what? Hold on, this is what a runner's gonna do. You know, and I'm like, I can run 30K. I'm making good choices.

Ashley: Like and this is what a runner's gonna do, you know, and I'm like, and I can run thirty K. So, I'm making good choices, you know, and I and it makes me feel better about myself. And like then I see my legs and it's

Kamile: see my legs in

Ashley: like the first time in my life now I'm like proud of like seeing my legs, you know, I'm like, Hey, these look pretty good, like these are strong legs. Like you said, like your goal is like to be as strong as you possibly can be.

Kamile: Yeah.

Ashley: So you mentioned like also like mobility and things that you were thinking about doing and then you do this functional fitness class. Like how does that how does that compare to like what I'm doing, which is a more traditional workout? Yeah. So I used to do

Kamile: So you mentioned also mobility and things that you were thinking about doing and then you do this functional fitness class. How does that compare to what I'm doing, which is a more traditional workout? Yeah, so I used to do a little bit more of a traditional workout and the only actually problem I used to have with run-up exercises was that every single... I used to do run-up once a week and then I used to do my own routine once a week. every week different exercises and like eventually they would rotate back to the like three weeks back or four weeks back

Ashley: every week different exercises and like eventually they would rotate back to the like three weeks back or four weeks back.

Kamile: but it would be new and new and new which is not great in the sense of like you don't get to like grow in the same exercise and you don't get to increase the weight like consistently but it was basically all the things you said plus like extra stuff with barbell so like it was reverse lunges with a barbell or was hip thrusts with a barbell on the hips which i hate to do because it's just like so much setup

Ashley: But it would be new and new and new, which is not great in the sense of like you don't get to like grow in the same exercise and you don't get to increase the weight like consistently consistently. But it was basically all the things you said stuff with barbels. So like it was reverse lunches with

Kamile: It's an easy exercise Yeah

Ashley: a barbell, or was I don't hip thrusts with a barbell on the hips, which I hate to do because it's just like so much setup. it's an easier They're they're set up in these little Camps all over the gym doing those things. Like everyone's obsessed. I'm sorry to cut you off, but it's just like I I swear sometimes it's like, what did TikTok tell everyone to do? Like, or they're all doing these wrist things. Everyone's like twisting their wrists around for like five minutes. I'm like, what do you what TikToker told you to start twisting your wrist around for five minutes? Anyway, sorry.

Kamile: Anyway, Yeah, it's fine, it's fine. Yeah, like, yeah, the physio told me to do hip thruster initially and he's like, yeah, you'll see all the girls doing it. I never saw it because I didn't go to a gym, like I used to go to the work gym

Ashley: see all the girls doing it. I I never saw it because I didn't go to a gym like I w used to go to the work gym.

Kamile: where I would be by myself. So I didn't see anyone else doing it, but yes, I have heard it is popular.

Ashley: myself. Yeah. I didn't see anyone else doing it, but yes, I have heard it is popular. So I did that. I did a lot of different calf raises, one leg, two legs, weighted without weight and so on. Also all the variations of squats. There's also for a little bit of plymetrics, jumping squats where you do a squat and then you jump up and then you do a squat again. also yeah the pistol squat variation with the

Kamile: So I did that, I did a lot of different calf raises, one leg, two legs, without weight and so on, also all the variations of squats. There's also for a little bit of plyometrics, jumping squats where you do a squat and then you jump up and then you do a squat again. Also we had the pistol squat variation with the platform and then also with the platform.

Ashley: also with a platform like a little accessory hip exercise where you stand on a platform and the only time the only way you put your leg down is you like move your hips up and down and like everything else is stable your your core is stable your other your leg is not bent and you just like move your hips and then you also train your hips to like hip muscles because you need that stability in running but all of these were kind of

Kamile: like a little accessory hip exercise where you stand on a platform and the only way you put your leg down is you like move your hips up and down and like everything else is stable, your core is stable, your leg is not bent and you just like move your hips and then you also train your hips too like hip muscles because you need that stability in running. But all of these were kind of like.

Ashley: not so consistent and I would do consistently by myself the other time I would do RDLs for me

Kamile: not so consistent and what I would do consistently by myself the other time I would do RDLs, Romanian

Ashley: in deadlifts which which is a variation of the normal deadlift where you keep your knees straighter and not completely straight but like a little straighter, you bend down a little less and then you train your hamstrings Yeah, that's the one I do, yeah. Yeah, so that's my favorite And then

Kamile: deadlift which is a variation of the normal deadlift where you keep your knees straighter and not completely straight but like a little straighter you bend down a little less and then you train your hamstrings a little bit more because of it. Yeah so that's my favorite one and then I would also always do calf raises because of my Achilles

Ashley: Achilles, and I would try to incorporate either a squat or a back lunge. I hate back lunges, but I do them.

Kamile: and I would try to incorporate either a squat or a back lunge. I hate back lunges, but I do them. then

Ashley: And and then mostly for the rest of the time I would concentrate on the either the core or the top muscles. Because I was doing already all the run exercises for running, so everything else I wanted to also but because my legs are my arms are like differently strong. Like my legs are pretty strong if without

Kamile: mostly for the rest of the time, I would concentrate on the either the core or the top muscles because I was doing already all the run exercises for running. everything else I wanted to also like because my legs are and my arms are like differently strong. Like my legs are pretty strong. much training beforehand, my arms are like noodles.

Ashley: much training beforehand. My arms are like noodles. I mean, but that's like common for women in general. Like our upper body is way Way weaker than our lower body, just like naturally, even if we weren't runners, like they just say women have stronger legs. Because you see, even when people weren't into running, like women would be doing the leg presses and they'd have these like crazy high numbers and men are like lowering them.

Kamile: like press. They have these like crazy high numbers and men are like lowering them. Yeah and then women take the one kilogram dumbbell when they have to do biceps. look I

Ashley: Yeah, and up top they're using one K like to do biceps, yeah. I

Kamile: used to hike in university and I like I ran more or less sometime so I guess my legs also like got a little bit more fitter whereas with my upper body I've never done anything for it like I've never been able to do a pull-up or anything and now one of my goals is I want to do a pull-up so I trained that a lot as well. And now in the functional fitness classes, it's a little bit different. So we have training cycles. So I go two times a week, I go on the leg day and on the top

Ashley: It's a little bit different, so we have training cycles. So I go two times a week, I go on the leg day and on the top.

Kamile: day. So on the leg day, we do a cycle of one exercise like that we're training for, for four weeks. let's say one week was back lunges. And so you do every week, you do back lunges. It's either a different type amount of reps or a different weight.

Ashley: day. So on the leg day we do a cycle of one exercise like that we're training for for four weeks. So s let's say one week was back lunges and so you do every week you do back lunges it's either a different type amount of s reps or different weight. So first for example we have to do ten with s some weight, then the next week we have to do twelve with the same weight and then the t next week we have to do eight but with a bigger weight. And that's how you do it. And then we also did

Kamile: So first, for example, we had to do 10 with some weight, then the next week we have to do 12 with the same weight, and then the next week we have to do eight but with a bigger weight. And that's how you do it. And then we also did front squats, we did back squats the same way.

Ashley: front squats, we did the same way. So do you like this because it's like you get to focus on something for a little while but like also at the same time you kinda change it up and you don't do the same routine all the time.

Kamile: Yeah, well, I go to this gym because like even though I know quite a lot about science and running and all this stuff I still am very far from an expert and just like training myself I I did everything according to the plan like their recommendations

Ashley: even though I know quite a lot about science and writing and and all this stuff, I still am very far from an expert and just like training myself, I I I did everything according to the plan. Like w there I follow them and like I did increase my weight so on, but my progress wasn't that

Kamile: I followed them and like I did increase my weights and so on but my progress wasn't that

Ashley: fast. Yeah. And then I started going to this gym and I immediately see progress in the amounts that I haven't seen before because these trainers they know what they do. This is their job, you know. Yeah. And so the way they make the program works, you know, and then you come back to it. Like you we started don't remember what one exercise was that we started, it was a few weeks without it, and then we did it again. So you know, like it surprised

Kamile: fast and then I started going to the gym and I immediately see progress in the amounts that I haven't seen before because these trainers they know what they do this is their job you know they do this for the living and they really care about what they do and so the way they make the program works you know and then you come back to it like you we started don't remember what one exercise was started it was a few weeks without it and then we did it again so you know circles

Ashley: goes back to the same thing after some time and like it it really works.

Kamile: back to the same thing after some time and like it really works

Ashley: And then the on the upper body we also like did pull ups, we did

Kamile: And then on the upper body, we also did pull-ups, we did bench presses and so on. So in bench presses, we were doing a second cycle as well off, but that's the main exercise. And there's also these accessory ones we do always. And usually it's burpees and squats and back lunges almost every single time. Yeah, one exercise, one time I had to do 72 burpees. I did it. I have done it a while ago.

Ashley: Bench so on. So bench presses we're doing a second cycle of but that's the main exercise and there's also like these like accessory noise we do always and usually it's like burpees and squats and that's almost every single time. Yeah. One exercise, one time I had to I had to do seventy two work. no. That's the worst. I don't know, but you know what, I hate them so much. I haven't done them in so long. Maybe I'm good at them now. Maybe it's another secret gain I have from running. I don't even know. But so I think in the end

Kamile: Yeah. Yeah. Yeah.

Ashley: it's like, You can there's more than one way to do this, like everything, right? So if you are a bit intimidated

Kamile: If you are a bit intimidated.

Ashley: by the gym, you feel like you don't really know what you're doing, you know, you can take the approach of saying, like, well, I'm just gonna go in and do a few classics that I know about, see what other people are doing and like slowly build it up. there's no rush. I mean, strength training at all is better than no strength training.

Kamile: Hmm.

Ashley: So even if yeah, you are only doing fifteen or twenty minutes and you're only going once or twice a week, again, it's

Kamile: again.

Ashley: like you're building a habit and adding it to it. Now on the other side, if maybe you know, you'd like to have something that's a bit more varied and like more structured. Yeah, like going to one, maybe like starting at work,

Kamile: if maybe you'd like to have something that's a bit more varied and more structured. Yeah, like going to one, maybe starting at work.

Ashley: or with like a small group of people that you know, I think that's a really great thing. I mean, even actually a long time ago when I when I first started going to the gym when I was like twenty three. I learned about the machines because there was a girl I worked with who used to be a semi professional figure skater and she knew how to use all the machines and she showed me how to use all the machines. So like just talk to somebody. You never know who you're gonna meet who might actually know something about what the gym is about and they can kind of lead

Kamile: Wow. and she knew how to use all the machines and she showed me how to use all the machines. So like just talk to somebody you never know who you're gonna meet but you might actually know something about what the gym is about and they can kind of...

Ashley: you there. I mean, obviously, of course, you can pay one of the trainers that you see. I mean, You could do that too. But there's multiple avenues to like

Kamile: Yeah, but like multiple avenues to get

Ashley: Get there.

Kamile: there. Yeah, you need one safe person to take you there once and then it just kind of unlocks, you know, like your figure skater friend, Tokyo, and then like you show you and she didn't have to go with you all of the rest of the times, but it kind of just like unlocked that like insecurity in your brain. And same for me. My husband took me once and he showed me, it can be fun and it can be safe. And like, it's fine going to the gym. And also like I prefer it a lot

Ashley: Yeah. Your figure's paying talking to show you. And she didn't have to go to you all of the rest of the times, but it kinda just like unlocked that like insecurity in your brain. And the same for me. My my husband took me once and he showed me, it can be fun and it can be safe and like it's fine going to the gym and it's also like I prefer it a lot

Kamile: more to like Pilates or anything, because It doesn't hurt. it's hard, but it doesn't hurt. Like, it never burns if you do it correctly.

Ashley: it doesn't Like it's hard, but it doesn't hurt. Like it never burns if you do it correctly. It's like yeah, it's like a different it's a different hard from running as well. Like a very different heart from running. Like l running is about like this stamina but you get these breaks, you know, and then you

Kamile: Hmm.

Ashley: can kind of regroup and then you can do it again. So it also uses a different

Kamile: So it also uses a

Ashley: part of your I mean, this isn't like I'm not a psychologist or a scientist in any way, but for it like uses a different part of my brain, you

Kamile: like who's a different part of my brain?

Ashley: know. I have a different mindset when I go to the gym. Like I can put on a podcast and I can kind of just zone out and do my reps and get done. While when I go for the run, you

Kamile: and do my reps and get done while I go for the run.

Ashley: know, I'm like I have a much more like goal. I've got to reach the end and like we've talked about, like I think about everything. I think about nothing. In the gym, I just kind of like la-da-da, you know, and I go on

Kamile: here.

Ashley: autopilot and I can do it that way. Great. So let's finish up with the win of the week and I think you have something, Camilla, that's kind of strength related that you wanted to share.

Kamile: great. So let's finish up with the win of the week. And I think you have something to say that is kind of strength related that you wanted to Well, yeah, we talked about our goals for the gym and then how my weights have been increasing since I started going to this functional fitness classes. So I've been doing deadlifts, I would say for two years now, more or less. And when I started, I

Ashley: started going to this functional fitness classes. So I've been doing deadlifts I would say for two years now, more or less. And when I started, I to be fair, I didn't start like at a super low weight. I started at around 40 I could do without a problem. But like it was it was hard. Like I was like, I don't wanna throw my back out doing this. But I could do a 40 when I started. And for a very long time I've been increasing but super super super slowly.

Kamile: To be fair, I didn't start like at a super low weight. I started at around 40 I could do without a problem. But like it was hard. Like I was like, I don't want to throw my back out doing this, but I could do a 40 when I started. And then for a very long time I've been increasing, but super, super, super slowly. And then I started going to the gym and like I've done deadlifts there a couple of times only, but because I do all these other things that make me stronger all the time, I was able to do my PR of, we did

Ashley: And then I started going to the gym and like I've done deadlifts there a couple of times only, but because I do all these other things that make me stronger all the time, I was able to do my PR of we did four sets of six straps of sixty kilograms. RDL. So it's not the proper deadlift, it's the Romanian one. But I was able to do I was going by myself a sixty kilogram RDL once. That was my one rep max. And now I did four sets of six reps sixty kilograms.

Kamile: four sets of six reps of 60 kilograms. RDL, so it's not the proper deadlift, it's the Romanian one. But I was able to do, when I was going by myself, a 60 kilogram RDL once. That was my one rep max. And I did four sets of six reps with 60 kilograms.

Ashley: I had to use straps because my grip doesn't hold it. But like something

Kamile: I had to use straps because my grip doesn't hold it. But like, my...

Ashley: else to work on, grip strength.

Kamile: Yeah, but my legs were fine. Like it didn't even hurt the next day I probably could have done more if I look because I used the straps at the end

Ashley: Yeah. You need to get that thing. Like I remember in high school my brother had this like this like grip thing he would hold, you know, and he just I'm like, What are you doing? Like, you know, I'm like twelve and he's like seventeen doing that.

Kamile: Yeah

Ashley: Like, what is what are you doing? Like he's just like working on my grip strength. Yeah. Well, you know, with pull ups,

Kamile: Yeah, I think you never knew you needed it. I mean, you needed it lot for pull-ups as well, like grip strings pulling me down.

Ashley: I think 'cause I was talking to somebody about pull ups and she was saying that like step one is hanging from bar.

Kamile: Yeah. Because you just have to be able to hold your weight in your hands Yeah,

Ashley: 'Cause you just have to be able to hold your weight in your hands one.

Kamile: I can do a minute easy now. I used to be not able to do that when I started going to group classes and three years ago or something. I used to be able to do 30 second stops and then like my fingers would die and I can do a minute without a

Ashley: stops. Yeah. And then like my fingers will die and I can do a minute without going.

Kamile: problem.

Ashley: Yeah, I don't know what I could do. I haven't actually tried. But

Kamile: Yeah, do it.

Ashley: yeah, I should see what it is.

Kamile: Okay, thank you so much for listening. We hope you will rate, review and subscribe to help get the word out. We'll be back soon with a new episode. You can find us wherever you get your favorite podcasts. And you can follow us at running on empty underscore pod on Instagram or get in touch through our website running on empty pod.com for the latest news and episode info.

Ashley: And you can follow us at running on empty underscore pod on Instagram or get in touch through our website, running onemptypod.com, for the latest news and episode info.

Kamile: Okay. We love you. Keep running. Bye.

Ashley: Bah