Connect with us

Fitness Friday

Allison Tai Shares Strength Training Exercises

Having a gym membership is a good thing, though not essential, for those wanting a fitter, stronger body. 

Before the pandemic forced many businesses to close, including gyms until recently, driving to another location for your workout was routine. 

Gyms provide treadmills and elliptical machines for cardio workouts, as well as nautilus and free weights for strength training. 

Covid19 forced us to rethink our workout regimes, however, with the consequences of losing muscle while gaining weight especially acute for senior citizens. 

So we adapt and do our workouts from home, which is much more convenient; we power walk or jog outside for our cardio. 

And, there are exercises you can do to improve your strength without lifting weights. 

Certified running coach and elite athlete, Allison Tai share her tips and advice in a Q&A on how to start strength training from home:

Q: What are some exercises runners can do without going to the gym?

A: Thankfully there are a ton of exercises you can do to improve your running – and overall fitness – with just your body weight.

Runners can benefit greatly through exercises that replicate the demands of running like single squats, deadlifts and glute bridges; lunges and step ups.

However, overall functional movements like pushups, squats, planks, core and back activators like the Wall Angel will build your overall strength and help you resist fatigue and maintain strong posture as you run.

Q: What are some suggested exercises?

A: I advise that most people start the majority of movements with just their own body weight, and add load once their form is tight.

That being said, the majority of arm exercises will require something like a light set of dumbbells right from the start. 

You might want to get the adjustable kind if you’re committing to strength training right off the bat – since you’ll likely need to continually lift heavier to get the same results.

Q: What about beginning runners who don’t know where to start and want to do the exercises safely?

A: The best thing is a coach. The next best thing is a friend who really knows how to strength train. Maybe they need help with their cardio and you can partner up! 

If nothing else, watch some instructional YouTube videos, film yourself and study your movement carefully.

Q: What are the benefits to doing the exercises at home?

A: We all know that sometimes the biggest thing getting in the way of a workout is getting to the workout. 

Studies show that the closer a person is to the gym the more likely they are to use it regularly. You don’t get much closer than your own living room!

If you are working out in the gym or public places, be extra careful not walk barefoot to help prevent getting warts on your feet according to 

“Before and after a practice or game, athletes should make a conscious effort not to walk barefoot in public areas and not to shower in a public area without shower shoes.” If you do, one suggestion is to use Dr. Scholl’s Freeze Away Wart Remover. 

Our Fitness Friday feature is submitted and written by Christine Blanchette so please follow her on Twitter as well as her Run With It Youtube Channel.

Christine Blanchette is a freelance writer for various publications such as Optimyz magazine as well as Fitness Fridays for Sportswave.

Enjoy the weekend and Stay Safe!!


About Sportswave



Sportswave Productions is located in Delta, BC.
Sportswave promotes/broadcasts Amateur Sports within the Lower Mainland.
He was recognized by Ravi Kahlon, BC’s MLA Minister for Jobs, Economic Recovery and Innovation in September 11, 2017.
In December 2022 he was Awarded the Queen Elizabeth II Platinum Jubilee Pin.
Awarded Rotary Paul Harris Fellow Award for tangible for significant assistant given for the better understanding and friendly relations among peoples of the world.
SportsWave offers services that extend from sports articles, to interviews with on location webcasts on
For additional information:




X-Treme Threads


More in Fitness Friday