RUNNING · CYCLING3 MIN · UPDATED AUG 2026
Do I need to do strength training?
Yes - do you want runner’s knee? Power leakage? Random injuries? Sure, then skip strength training.
SHORT ANSWER
If you’re like me you’ll learn the hard way that a short 15 minute session twice a week is all you need. Oh and you don’t need a $3k home gym.
The whole setup
One of those wooden platforms with slots underneath to anchor bands. This is the whole "gym".
A set of genuine latex bands. The cheap fabric ones do not have the range and the cheap rubber ones snap.
Some kind of dinky bar to hook them to. Just do not smack yourself in the face, which I am told happens.
The whole session
Banded isometric split squats. Miserable, short, and the one that seems to matter most for knees.
Calf raises. Boring. Do them anyway - this is the tissue that quietly decides whether your Achilles has opinions.
RDLs, with a water jug or whatever is heavy and holdable. Form over load, and load barely matters at this stage.
Banded step ups. Basically running, but slowly and with someone watching.
Don't make the mistake of planning massive hour long sessions. If the sessions get too brutal you just won't do them. Short, sweet, consistent is the key but make sure you progress resistance to keep it challenging, and the gains seem to compound over time.