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Total Body vs. Isolation Workouts for Runners

September 30, 2015 Michelle Homan 17 Comments

Wild Workout WednesdayWelcome to our Wild Workout Wednesday link up! Each week I link up with Annmarie from The Fit Foodie Mama, Angelena Marie from  Angelena Marie: Happy, Healthy & Balanced, and Nicole at Fitful Focus  to bring you workout ideas, motivation, inspiration and recipes to try.  Join us for a wild workout each week by reading along or grab the button and link up if you have a fitness or healthy living post to share!


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I’ve been a strong believer in total body HIIT workouts being the best, and I’ve been doing them (not as consistently as I’d like!) as my sole source of strength while running this season. But now that I’m in post-marathon mode and re-evaluating my goals, I’m starting to lean more in the direction of isolating muscles groups to improve my running. 

There’s clearly pros and cons to both approaches (and usually a balance of both is ideal), but this will be a needed change for me.  A HIIT workout integrating similar exercises and running will supplement these exercises as well.

Total Body vs. Isolation? Read why this runner’s changing direction! #runchat

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For me personally, this means exercises that directly challenge my hamstrings, glutes, and core. In other words, I’m going to pick the hardest exercises for me and work my butt off (pun intended!) to conquer them!

And just an FYI about this thing called my life right now–I’m short on time/space/resources to dedicate to this goal, so my workouts are going to be limited to possibly 1 or 2 exercises per day. Yep, you heard right. This way I can 100% concentrate on my goal that day (ex.single leg lunges) instead of rushing through a total body HIIT solely for the purpose of ‘getting it done‘.

Exercises for Runners

So there it is. I think doing one exercise a day is obviously totally attainable, and will force me to finally focus on my weakness and build them up in preparation for (hopefully) some late fall and winter runs.

Would you pick total body or isolation right now?

Have you ever tried to focus on strengthening a weakness?

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Also linking up with Jill Conyers for Fitness Friday!

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Comments

  1. Susie @ SuzLyfe says

    September 30, 2015 at 6:56 am

    I tend toward isolation exercises, mostly because I have a more weight-lifting background than HIIT or group fitness background. So I’m more of the bodysplit day kind of girl!

    Reply
    • Michelle Homan says

      September 30, 2015 at 7:34 am

      I strayed away from my weight training background at some point. Looking forward to splitting it up again!

      Reply
  2. Deborah @ Confessions of a Mother Runner says

    September 30, 2015 at 7:56 am

    I don’t know that I can choose btwn isolation and total body. I really like to mix it up with both
    Deborah @ Confessions of a Mother Runner recently posted…Passionate About Heart & SoleMy Profile

    Reply
    • Michelle Homan says

      September 30, 2015 at 8:00 am

      That’s what I need to start doing!

      Reply
  3. Annmarie says

    September 30, 2015 at 8:02 am

    I love both HIIT and isolation exercises as well….a combo of both really is where it’s at for runners!
    Annmarie recently posted…Ragnar Relay Adirondacks Race RecapMy Profile

    Reply
    • Michelle Homan says

      September 30, 2015 at 8:17 am

      Yep! I’m going to work on allocating my time for both!

      Reply
  4. Nicole @ Fitful Focus says

    September 30, 2015 at 11:04 am

    It kind of depends on my workout/training schedule. When I’m running more and have less days to dedicate to strength training, I tend toward total body, but when I have more days to dedicate to lifting, I love isolation!
    Nicole @ Fitful Focus recently posted…7 Tips for CrossFit BeginnersMy Profile

    Reply
    • Michelle Homan says

      September 30, 2015 at 11:05 am

      Yeah, I think I’m really going to like the change of pace this off-season!

      Reply
  5. Janelle @ Run With No Regrets says

    September 30, 2015 at 11:12 am

    This is so smart. I’m thinking that I need to isolate areas to work on strength, but either way it’s all good however I can get it! Hope you’re enjoying your off-season!
    Janelle @ Run With No Regrets recently posted…Tough Mudder Training Week 5 RecapMy Profile

    Reply
    • Michelle Homan says

      September 30, 2015 at 12:28 pm

      Thanks! I made it through a marathon without isolating any one muscle group, but is like to see how I can progress if I do!

      Reply
  6. heather says

    September 30, 2015 at 1:47 pm

    Thanks for sharing these exercises. I need to do isolation exercises, I think that my whole workout/running has seriously sucked for the last year. I broke my tailbone and still have not gotten back to where I was.
    bakingrunner.blogspot.com

    Reply
    • Michelle Homan says

      September 30, 2015 at 1:49 pm

      Ouch! That must be so hard to return from! Best of luck in your recovery, hope some of these exercises will help!

      Reply
  7. jill conyers says

    October 3, 2015 at 6:24 am

    You know I love HIIT and total body is what works best for me right now. So, I’ll stick with that combination for as long as I love doing it and it keeps me motivated to get my sweat on. Sharing this 🙂
    jill conyers recently posted…7 Blogging & Business Bloggers You Should FollowMy Profile

    Reply
    • Michelle Homan says

      October 3, 2015 at 6:27 am

      Keep working it Jill! Thanks 🙂

      Reply
  8. Abby @ BackAtSquareZero says

    October 4, 2015 at 5:29 pm

    I had some crazy glute activation issues for a while so I really had to focus on that area.
    Abby @ BackAtSquareZero recently posted…Charleston Flood 2015My Profile

    Reply
    • Michelle Homan says

      October 4, 2015 at 5:31 pm

      Yep, I guess you don’t realize you need to isolate until something happens!

      Reply
  9. Sue @ This Mama Runs for Cupcakes says

    October 5, 2015 at 11:24 am

    I think that after my marathon is done I need to focus on some HIIT. I’ve put on 5 lbs of fluff from training and I need to get it off!! Marathon training always makes me gain weight which is so annoying, so I’m looking forward to changing it up and getting stronger!

    Reply

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