Runners Should Lift Weights

One of The Training Station's weightlifting platforms and powerlifting cages.

Every time a runner lands, a big force goes into the ground. The only reason that runners don’t fall through the earth is because the earth pushes back with the same force. If you hit the ground with 500 pounds of force, for example, the ground hits you back with 500 pounds of force.

Ground reaction forces pound on the muscles and skeleton. A good way to better prepare the body for running is to lift weights, because lifting weights makes bones and muscles more resilient.

When done properly, it should take no more than 20 minutes to do a lifting routine, which should be done at least twice per week.

You’ll be better prepared for the pounding of running and less likely to be injured.

New Additions to The Lists

The Training Station has new members added to The Training Station Lists!  We congratulate the following:

300 MINUTE LIST
These members have completed 300 minutes of cardio in 7 consecutive days.

Andrea Wilczynski
Candace Karch
Michelle Graser
Iris Laboy (2)
Wanda Rodriguez (2)

150 MINUTE LIST
These members have completed 150 minutes of cardio in 7 consecutive days.

Andrea Wilczynski
Chris Morrell
Kim Pelle (2)
Marybeth Acevedo
Michelle Graser

STRENGTH TRAINING LIST
These members have completed 2 sessions minimum of total body strength training in one week.

Gene Peir (2)
Iris Laboy (2)
Kelli Wagner (2)
Kim Pelle
Tamlyn Burhoe
Wanda Rodriguez (2)

CARDIO MAX LIST
These members have maxed out one of our cardio machines at full speed and/or level for atleast 1 minute:

Eric Belsinger (Bike)
Josh Phillips (Octane elliptical & Arc Trainer)

15 MPH LIST
These members have run for at least 10 seconds at 15 mph on a treadmill

Adam Joseph (20 sec)
Aerik Williams (35 sec)
Chris Morrell (20 sec)

Water Rower Clinic

Did you know The Training Station is the only gym in Philadelphia that has a Water Rower that rows water instead of a fan? Rowing provides a low-impact yet intense cardiovascular workout while exercising major muscle groups in a single stretch.

Stop by the training station this week and attend one of our Water Rower Clinics!  Phil Clark will demonstrate how to row with power, efficiency, and proper form to maximize your cardio while strengthening your core, back, and legs.

Clinics are held every Tuesday (7:30 pm), Thursday (12:00 pm), and Saturday (9:00 am).  The cost is $10 per person.  Drop-ins are welcome!