Need strength training help from/for runners

gradchica27

I'm getting back into running after having my fourth baby 13 weeks ago and need some info on how to incorporate strength training

I am currently running 3-4 miles, 3-4x/week with another 1-2 days of cross training (stairs/bike). I plan on doing a winter 10k or two and working toward a spring half marathon. I usually follow the Hal Higdon beginner/intermediate training plan for halfs but won't start that for another few months. I haven't done much lifting, since I usually concentrate on running, but now I think I need to.

So...what do you do? How do you structure your weeks with running/strength work? Any particular lifting plan you'd recommend? Sorry for the confused ramble, but this is all new to me!

ew_david

I did two days of full body barbell training a week on the days I didn't run. I'd probably cut the cross training you're doing and swap it with lifting. I used the stronglifts plan when I did this.

jtarmom

subscribing...I'm interested in what others have to say! I've been wondering the same thing.

yesimpson

I do a weights session once a week usually. I think it has a beneficial effect on my running training. I do a mix of kettlebell swings, squats, deadlifts, lunges, single leg presses, hip thrusts, donkey kicks etc. I lift 'comfortably heavy' for me, and up it when it gets too easy. I have to plan my week so leg day doesn't interfere with running. Usually looks something like this:

M: Core exercises, upper body weights, intervals on the treadmill.
T: Lower body weights, x-trainer.
Th: Tempo run
S: Long run (or I go to my local Parkrun if I'm not training)
Su: Swimming.

steph2strong

Hi, I used to be a competitive runner (on hold while pregnant). My schedule was run 4-5 times per week, one long run (15 km), 2 speed 10 km one with more hills, and 1-2 very high intensity interval runs 30ish minutes. I would cross train cardio 1-2 times per week with rowing, elliptical or stationary biking. On one of the cross training days I would also do a 30 minute kettle bell workout (this massively improved my core, hip girdle, shoulder girdle and leg strength). I also did about 2-3 other strength sessions throughout the week including full body TRX and free weights. Weighted squats, plie squats, lunges, single leg deadlifts, glute bridges, kick backs, single arm row and push ups I found to be the best for strengthening for running. I also had one day focussed on my shoulders, biceps and triceps, because my arms are scrawny runner arms. I keep up a variation of this workout schedule while pregnant. Only 6 weeks to go!

jacksonpt

Are you looking for lifts that will aid your running, or are you looking to add in some lifting to round out your overall training?

The_Enginerd

When I was running 2-3 times a week for a little cardio while I concentrated on lifting, I did a full body program 3 times a week which was a modified version of Strong Lifts 5x5. When I increased my running to support a half marathon, I also followed the Hal Higdon Intermediate Half Program and I modified the program to a twice/week full body routine. It varied depending on the mileage, but something like this:

M: Easy 3 mile run plus Lifting A
T: Easy 5
W: Speedwork (~5 miles total)
Th: Easy 3 mile run plus Lifting B
F: Rest
Sa: 5 mile run at race pace
Su: Long run

gradchica27

Thanks, all! I'm looking to round out my overall training--I'm just a recreational runner, though getting a PR wouldn't be so bad. -I know my back and core need some major help just to keep up w carrying babies & toddlers and I've pretty much neglected my upper body since I rowed crew in college

Stoshew71

What exactly are you looking to get out of strength training?

Strength training for running is usually done to correct muscle imbalances and concentrating on things that will improve your form and reduce the chances of injury.

In that regards, you will want exercises that will target your core muscles, hips, and glute muscles. These are usually the most underdeveloped muscles that lead to poor form and injury.

As far as schedule, there is some talk in this article which suggests doing your strength training 6 hours after a moderate to high intensity run. So if you have days where you run harder than other days, schedule your strength training about 6 hours after that. The very next day would be your easy run (or recovery run) day.

http://www.runnersworld.com/newswire/how-best-to-combine-strength-training-and-running



quoted

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If possible, Doma says, try to arrange your schedule so that on days that you run and lift, running comes first.

"I found that lower-extremity resistance training performed six hours prior to running sessions at moderate to high intensities cause carryover effects of fatigue the next day to a greater extent than the reverse sequence," he says. "Therefore, if undertaking lower-extremity resistance training and running sessions on the same day, it is best to undertake a running session before a strength-training session, for example, running in the morning before work and lower-extremity resistance training in the evening after work."

In this scenario, it would make sense to have that morning run be one of your harder workouts of the week. Your workout the following day would then be an easy recovery run, which would be warranted even without the evening lifting, but is that much more called for on the basis of Doma's research. This sequence would also mesh with many coaches' recommendation to have great discrepancy between your hard and easy days, so that you can better recover from your toughest workouts, instead of including hard elements of non-running training on your easy running days.

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end quote

Mrscanmore

How heavy are you lifting? I know I need to add strength training in, but I haven't really done it. I only have 5, 7 and 10lb weights at home. Is that enough to do anything?

Onmyway21

Have you thought about adding in some rowing workouts as part of your cross training? Since you rowed in college I realize you might prefer just about anything to the erg (wink), but it's a great tool for runners and as you know there's lots of great core work in every stroke. Here are couple of articles that might be useful:

http://www.active.com/running/articles/why-runners-should-be-rowers
http://running.competitor.com/2013/10/training/row-your-way-to-a-better-run_87662

lporter229

When I am in the middle of a training plan, I do only body weight exercises, focusing mostly on core and legs. You can find plenty of them by googling "strength training for runners" or "core exercises for runners". When I am not training for anything specific, I follow a program like P90X or NROLFW 2-3 days per week. However, I do notice that my legs are heavier and my runs are slower the days after I lift. This is the primary reason why I avoid weights during training periods.

rybo

_dracarys_ wrote: »

I did two days of full body barbell training a week on the days I didn't run. I'd probably cut the cross training you're doing and swap it with lifting. I used the stronglifts plan when I did this.

This is pretty good advice. 2x a week, full body, hitting everything in just a few compound movements. It can be barbells, dumbells, or body weight, really doesn't matter what exact method.

gradchica27

Onmyway21 wrote: »

Since you rowed in college I realize you might prefer just about anything to the erg (wink), but it's a great tool for runners and as you know there's lots of great core work in every stroke.

Haha, so true! Although having to watch the trainers show people the WORST form ever on the erg next to my revolving staircase of death machine is a special torture, so maybe I might as well just go ahead and do it

gradchica27

I ordered New Rules of Lifting for Women, so I'll try doing a 2x/week strength around my running.

I especially need some lower an/core workout. This last pregnancy has pretty much killed any core strength I had.

BrianSharpe

Have a peek at this....

runnersworld.com/workouts/10-essential-strength-exercises-for-runners

but I also endorse the idea of incorporating rowing into your program if you have access to an erg, I try to row 3 times per week as x-training (run 4 times, strength 2 or 3 times, rowing 3 times and cycling whenever I get the chance.....)

jacksonpt

gradchica27 wrote: »

I ordered New Rules of Lifting for Women, so I'll try doing a 2x/week strength around my running.

I especially need some lower an/core workout. This last pregnancy has pretty much killed any core strength I had.

That's probably a good place to start. Run with that for a month or 2 and see how you do.

GiddyupTim

I'm with _dracarys_. Twice a week. Simple program like Stronglifts. I think it helps a lot and, when you do it, you have to do it enough to make a bit of progress. Once a week isn't enough. Lifting three times a week you aren't running enough. Plus, you are going to run slower the days after you lift. You're legs will be tired. It is just a fact. Make sure you have at least one running day per week when you have not lifted the day before, so you don't get too used to running slow.

gradchica27

Thanks, all. I really appreciate your advice and I'll be doing my first strength session tomorrow after today's 4 m run!