Workouts for runners?
Psyduckfan1
Posts: 18 Member
Hi all,
My question is if anyone knows of any workout routines or cross training that would be useful for runners. I ran my first 5K in 2015 but plans for a second last year had to be abandoned because I was basically on the verge of injury from a cardio-only program.
I do see a trainer but can only afford to see him once a week and we don't really see eye to eye on my concerns because I don't think I'm active enough and he does.
Any thoughts?
My question is if anyone knows of any workout routines or cross training that would be useful for runners. I ran my first 5K in 2015 but plans for a second last year had to be abandoned because I was basically on the verge of injury from a cardio-only program.
I do see a trainer but can only afford to see him once a week and we don't really see eye to eye on my concerns because I don't think I'm active enough and he does.
Any thoughts?
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Replies
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Water exercises. Anything that builds up your core strength and flexibility like Pilates and Yoga. Cycling.0
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I do 2-3 strength workouts a couple times a week - about 20-30minutes - you can find lots of free workouts on youtube - I like fitness blender - they have some full body workouts; I also added TRX into my training plan once a week, as well as yoga1
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Psyduckfan1 wrote: »Hi all,
My question is if anyone knows of any workout routines or cross training that would be useful for runners. I ran my first 5K in 2015 but plans for a second last year had to be abandoned because I was basically on the verge of injury from a cardio-only program.
I do see a trainer but can only afford to see him once a week and we don't really see eye to eye on my concerns because I don't think I'm active enough and he does.
Any thoughts?
A suggestion:
http://www.furman.edu/sites/first/Documents/16_oct2324.pdf1 -
There are tons of great programs out there. I'd focus on ones that include lots of single leg work & core work.0
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You can check out Runner's World for some workouts geared towards runners. Building strength in your legs and core are obviously important, but I also work my upper body as well. Workouts for runners will typically be geared more towards lower weight and higher reps instead of lifting heavy. I run 5x per week, do 1 day of non running cardio, 2 days of strength, and a short 20 minute runner's yoga 2 to 3x per week.1
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I second the TRX, and anything that will strengthen your core. You may want to incorporate some HIIT once or twice a week too.
I try to run 3-4 times a week, 2-3 TRX workouts and add in some plyometrics.1 -
Cycling. I can run a lot further in the summer/Fall before leg fatigue kicks in from the extra 'strength training' from cycling hills. And strengthening arms will help with speed (increased cadence). Most of my core strengthening comes from dancing.0
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swimming or cycling.
i have seen massive improvements in my running by adding in some cycling.0 -
Thanks everyone!
If I can just voice my concern about YouTube: I've read that there's a reason those are free, because the right search term can pull up just about anything...and I have to be honest in saying I don't know a burpee from a bench press (because I don't know what a burpee is). So I've had to make a habit out of crosschecking anyone whose videos I might be considering. If no credential is shown on their profile, it's as good as no certification at all in my book...and I have to concede that's something I don't want to compromise on.
I think that's why I lost faith in workout programs. I was with Daily Burn for a few months, and they claim that their trainers are certified. But I couldn't verify that the trainer for the program I had chosen (True Beginner, led by Justin Rubin) really was certified, so it was barely two weeks in before I started questioning his competence. Once that happened, I had an excuse to not give my best that couldn't be worked around because I no longer felt any connection. So that was it, I was done. I likely will never go back there because I felt betrayed.
My concern is that YouTube feels like the Wild West...and on that front I have to concede Fitness Blender is out because I can't confirm either trainer is nationally certified.
I'm loving the cycling idea though...there's a stat bike in my house.
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It's very important that you work rest days into your routine, which is what I suspect your trainer wants you to do. Your muscles need time to recover and it will help you avoid injury down the road.0
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if you want some strength/resistance training, try a programme like You are your own Gym or New Rules of lifting for women.0
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certification/accreditation as a trainer isn't always required by the letter of the law; workplaces can require it if they desire, but it has to be published as part of the required job description, or provide some legal context as to why it is...I used to develop certification/accreditation programs for my day job and we ran into that discussion quite often - could we require folks to pursue said certifications
FWIW- I've seen really crappy trainers who are certified by national bodies and awesome ones who aren't...0 -
Download an app called Spartan workouts! It is awesome for maintaining your cardio condition and it also makes you stronger0
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I second the TRX, and anything that will strengthen your core. You may want to incorporate some HIIT once or twice a week too.
I try to run 3-4 times a week, 2-3 TRX workouts and add in some plyometrics.
TRX recently posted a workout for runners. I think Running world recently had a strength workout for runners. I see these on my Facebook feed.0 -
I wouldn't get too hung up on certification.
I've had dealings with two certified trainers over the last couple of weeks, and had serious issues with both. That said, having seen their exams I could pass them now, with no preparation.
Anyway, in terms of cross training, and as a marathon and Ultra runner, cycling and swimming are both very good at balancing the stress of running. I also do predominantly plyometric work in the gym; box jumps etc1 -
Sorry MeanderingMammal, but I'm not bending on trainer certifications. In my book they matter, and if I can't crosscheck you I will presume you aren't certified and that will be the name of that tune. You can see why I had to give up running last year.0
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Psyduckfan1 wrote: »Sorry MeanderingMammal, but I'm not bending on trainer certifications. In my book they matter, and if I can't crosscheck you I will presume you aren't certified and that will be the name of that tune. You can see why I had to give up running last year.
But you came here for advice? Also, if you and the trainer aren't on the same page, you should find someone who is.
"cardio only" programs can work. Sure, you may need a day or two per week for some core work, but I do 95% cardio only. The trick is building a solid aerobic base (that means VERY slow running or even walking) in a gradual manner. My opinion on cross training is this, I can't afford the time to not be running (I actually do more stairs now than I run) AND still meet my goals. Others have different goals, "cross training" works for them.0 -
ronocnikral wrote: »Psyduckfan1 wrote: »Sorry MeanderingMammal, but I'm not bending on trainer certifications. In my book they matter, and if I can't crosscheck you I will presume you aren't certified and that will be the name of that tune. You can see why I had to give up running last year.
But you came here for advice? Also, if you and the trainer aren't on the same page, you should find someone who is.
"cardio only" programs can work. Sure, you may need a day or two per week for some core work, but I do 95% cardio only. The trick is building a solid aerobic base (that means VERY slow running or even walking) in a gradual manner. My opinion on cross training is this, I can't afford the time to not be running (I actually do more stairs now than I run) AND still meet my goals. Others have different goals, "cross training" works for them.
Cross training is pretty important from a fitness and performance standpoint...it reduces the risk of overuse injury and muscular imbalances and can also help you break through performance plateaus.0 -
As a runner, I was very surprised by how much my deadlift and squat work has helped my running as a result of firing my glutes more effectively. That spreads the workload in my running, which means I can go farther.3
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I've started taking a weekly crossfit class, it's a beginner class and I think it's great cross-training. I still run 5-6 times a week, about 3.5-5 miles each time.
I've been thinking about adding in swimming, but it feels like it would be more time consuming than going out for a 30 minute run and I can be awfully lazy sometimes 0 -
Find a certified crossfit box.. sign up.. and you're gonna get yourself a massive strength training + cardio.
Crossfit goes very well with running. In fact, I didn't start to run until I began crossfit training.0 -
cwolfman13 wrote: »ronocnikral wrote: »Psyduckfan1 wrote: »Sorry MeanderingMammal, but I'm not bending on trainer certifications. In my book they matter, and if I can't crosscheck you I will presume you aren't certified and that will be the name of that tune. You can see why I had to give up running last year.
But you came here for advice? Also, if you and the trainer aren't on the same page, you should find someone who is.
"cardio only" programs can work. Sure, you may need a day or two per week for some core work, but I do 95% cardio only. The trick is building a solid aerobic base (that means VERY slow running or even walking) in a gradual manner. My opinion on cross training is this, I can't afford the time to not be running (I actually do more stairs now than I run) AND still meet my goals. Others have different goals, "cross training" works for them.
Cross training is pretty important from a fitness and performance standpoint...it reduces the risk of overuse injury and muscular imbalances and can also help you break through performance plateaus.
If you're saying riding a bike always helps your running, I disagree. If you're plateauing and cross training helps you break through, you need a better training plan.
There are benefits to doing some strength training, but I don't believe that is what you are saying. And I wouldn't count that crossfit stuff as a workout either. But again, we all have different goals...0 -
ronocnikral wrote: »cwolfman13 wrote: »ronocnikral wrote: »Psyduckfan1 wrote: »Sorry MeanderingMammal, but I'm not bending on trainer certifications. In my book they matter, and if I can't crosscheck you I will presume you aren't certified and that will be the name of that tune. You can see why I had to give up running last year.
But you came here for advice? Also, if you and the trainer aren't on the same page, you should find someone who is.
"cardio only" programs can work. Sure, you may need a day or two per week for some core work, but I do 95% cardio only. The trick is building a solid aerobic base (that means VERY slow running or even walking) in a gradual manner. My opinion on cross training is this, I can't afford the time to not be running (I actually do more stairs now than I run) AND still meet my goals. Others have different goals, "cross training" works for them.
Cross training is pretty important from a fitness and performance standpoint...it reduces the risk of overuse injury and muscular imbalances and can also help you break through performance plateaus.
If you're saying riding a bike always helps your running, I disagree. If you're plateauing and cross training helps you break through, you need a better training plan.
There are benefits to doing some strength training, but I don't believe that is what you are saying. And I wouldn't count that crossfit stuff as a workout either. But again, we all have different goals...
Why isn't crossfit a workout?0 -
I'm a runner who injures myself with extreme regularity. At the beginning of the year, I started a Beach Body program called ChaLean Extreme (but I'm only doing the three resistance days each week). I also started half marathon training. At this point in my training, I've usually managed to give myself at least one twisted ankle OR some weird twinge somewhere that causes me to need to miss a day or two of training. This time I haven't had to miss a single day. No weird twinges and no twisted ankles. I'm crediting the resistance training for this. So, my vote is for ChaLean Extreme. Three 30 minute lifting workouts a week, and I love them. Not super cost effective, but worth it IMO.0
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ronocnikral wrote: »cwolfman13 wrote: »ronocnikral wrote: »Psyduckfan1 wrote: »Sorry MeanderingMammal, but I'm not bending on trainer certifications. In my book they matter, and if I can't crosscheck you I will presume you aren't certified and that will be the name of that tune. You can see why I had to give up running last year.
But you came here for advice? Also, if you and the trainer aren't on the same page, you should find someone who is.
"cardio only" programs can work. Sure, you may need a day or two per week for some core work, but I do 95% cardio only. The trick is building a solid aerobic base (that means VERY slow running or even walking) in a gradual manner. My opinion on cross training is this, I can't afford the time to not be running (I actually do more stairs now than I run) AND still meet my goals. Others have different goals, "cross training" works for them.
Cross training is pretty important from a fitness and performance standpoint...it reduces the risk of overuse injury and muscular imbalances and can also help you break through performance plateaus.
If you're saying riding a bike always helps your running, I disagree. If you're plateauing and cross training helps you break through, you need a better training plan.
There are benefits to doing some strength training, but I don't believe that is what you are saying. And I wouldn't count that crossfit stuff as a workout either. But again, we all have different goals...
Why isn't crossfit a workout?
because it not only lacks any benefits for anyone serious about endurance, it actually diminishes aerobic capacity (assuming you're doing it with any regularity). in my mind it's a joke, but I care about doing back to back "big days" in the mountains, not how much I can clean & jerk.
In the words of Mark Twight, "TINSTAAFL."0 -
@JustSomeEm: But from what I've looked into, Chalene Johnson doesn't appear to be certified, and I'm not going to budge on that part. Since it appears I'm only causing trouble, I think we're going to have to call this discussion over and forget about ever getting another medal because it's apparent there is nothing out there with on screen trainers who will pass a preliminary crosscheck.0
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ronocnikral wrote: »ronocnikral wrote: »cwolfman13 wrote: »ronocnikral wrote: »Psyduckfan1 wrote: »Sorry MeanderingMammal, but I'm not bending on trainer certifications. In my book they matter, and if I can't crosscheck you I will presume you aren't certified and that will be the name of that tune. You can see why I had to give up running last year.
But you came here for advice? Also, if you and the trainer aren't on the same page, you should find someone who is.
"cardio only" programs can work. Sure, you may need a day or two per week for some core work, but I do 95% cardio only. The trick is building a solid aerobic base (that means VERY slow running or even walking) in a gradual manner. My opinion on cross training is this, I can't afford the time to not be running (I actually do more stairs now than I run) AND still meet my goals. Others have different goals, "cross training" works for them.
Cross training is pretty important from a fitness and performance standpoint...it reduces the risk of overuse injury and muscular imbalances and can also help you break through performance plateaus.
If you're saying riding a bike always helps your running, I disagree. If you're plateauing and cross training helps you break through, you need a better training plan.
There are benefits to doing some strength training, but I don't believe that is what you are saying. And I wouldn't count that crossfit stuff as a workout either. But again, we all have different goals...
Why isn't crossfit a workout?
because it not only lacks any benefits for anyone serious about endurance, it actually diminishes aerobic capacity (assuming you're doing it with any regularity). in my mind it's a joke, but I care about doing back to back "big days" in the mountains, not how much I can clean & jerk.
In the words of Mark Twight, "TINSTAAFL."
and yet many traithletes I work with use crossfit as a way to develop strength and they do have an endurance focused workouts0 -
have you thought about actually contacting some of these trainers to ask the certification question? many in my experience are open to answering questions about their training philosophy/education etc1
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Submitted for consideration: http://www.furman.edu/sites/first/Documents/16_oct2324.pdf0
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Honestly, I've been running for decades, but never really progressed much as I got older. I added in heavy weight training a few years ago, and my pace has greatly improved (muscles are more powerful) and I haven't had an injury since starting the weights (used to get injured all the time.) I highly recommend it.2
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