Running, Lifting, and Staying in Shape as a Dad
I’m not a coach. I’m not a trainer. I’m a dad of three who’s trying to stay strong, keep up with my kids, and feel good in my body — most days, at least.
I didn’t always love fitness. In fact, I used to hate running. But when my mom passed away, I started running as a way to process everything. It gave me space to think, to breathe, and to move through grief one step at a time.
Somewhere along the way, that turned into a real commitment to my health — not just for me, but for my kids. I want to be active with them, carry them when they’re tired, and hopefully still be running beside them years from now (aka kickin' their ass in basketball and outpacing them in family races).
These days, I run about 20 miles a week. I try to keep Sundays open for a long run (usually 8–10 miles), and I flex the rest of my mileage depending on what life looks like with three kids. I adjust things when I’m in a training block — I’ve run 3 marathons so far, and my goal is to run one in each New England state (6 total).
As much as I enjoy running, I also love lifting. I’m not a strength coach, but I’ve learned a lot from simply showing up and testing what works. I’ll share my current weekly lifting split in this post — and over time, I’ll also share:
Lighter strength plans for busy parents
Routines I’ve used when my wife is away or the schedule is chaos
Some new plans I’m testing, like the Kruck routine
Before & After
Both of these are photos with my daughter, about four years apart. One when I was heavier than I wanted to be — thanks to finishing all the food my kids didn’t eat (shoutout to half-eaten McNuggets) and probably too many juicy IPAs — and one when I was in the best shape I’ve been in since probably college. Not here to shame the old version of me — just to show what consistent movement, better sleep, and paying a little more attention to food can do.


Weekly Running Plan (20 Miles per Week)
Note: This flexes based on parenting schedules, but I try to keep it near 20 total miles/week.
Kruck Fitness Routine (5-Day Split)
Day 1: Upper Strength
Bench Press 5x5
Military Press 4x8
DBP 4x8–10
Pullups 4x8–12
Barbell Curl 3x10
Dips 3x8–10
Day 2: Lower Strength
Squat 3x5
Deadlift 3x3
Lunges 4x10
Hamstring Curls 4x8–10
Calf Raise 4x10–12
Day 3: Push
Incline Bench 3x10–12
DB Shoulder Press 3x10
Cable Flies 3x12
Lateral Raises 3x12
Triceps Pushdowns 3x12
Day 4: Pull
Lat Pulldown 3x12
Cable Row 3x12
Hammer Curl 3x12
Machine Curl 3x12
Face Pulls 3x15
DB Shrugs 3x15
Day 5: Legs
Leg Extension 3x10–12
Leg Press 4x12
Goblet Squats 3x15
Hamstring Curl 3x10–12
Seated Calf Raise 4x10–12
Standing Calf Raise 4x12
What I’m Bringing to the Table (Besides Sweat)
I’m not an expert, but I genuinely love learning about this stuff. I’ve read a ton of books by distance runners and endurance legends — Goggins, Scott Jurek, Dean Karnazes, Deena Kastor — and I geek out on lifting and fitness content too. Think: Arnold’s Golden Six, Bigger Leaner Stronger by Mike Matthews, the Kruck routine, and whatever else my group chats are debating at the moment.
What I’ll be sharing here isn’t just my experience — it’s what I’ve picked up through reading, testing, and trading notes with friends. Some of them are personal trainers, some are CrossFit junkies, and some are seasoned marathoners who’ve run way more races than I have. I’ve learned so much from these conversations, and I’m hoping some of that learning is useful to you too.
Why Now?
I’m doing this for a few reasons:
To challenge myself creatively while I’m on paternity leave
To keep my content skills sharp (👋 marketing brain)
Because it genuinely makes me feel good when friends get moving, share a workout, or send a Strava link
This newsletter is for anyone who wants to move more, feel better, and maybe surprise themselves with what they’re capable of. I’m not here to tell you what to do — I’m just here to share what’s helped me.
Let’s see where this goes.