Strength Training to Improve Running

Mrscanmore

I have been running for quite a few years. I'm starting to train for a half marathon in November. I haven't run one for a few years. I'd like to start doing a bit of strength training. I've done a bit in the past, but nothing consistent that I stick to. Any ideas on some strength training I can do at home to improve my running, using the equipment I have at home (2,5,7 lb hand weights, exercise ball, resistance band). I feel like I need a set of exercises I can do everyday or every other day to keep me motivated and accountable.

rybo

Push ups
Pull ups or body weight rows. OR even just actively hanging from the bar if you can't do pull ups.
Lunges. If you have difficulty maintaining balance going forward, do drop step.
Step ups
Single leg RDL
Glute bridges
I also would work on body weight squats...more for form than cranking out reps. Many runners I see have a lot of difficulty doing a basic bodyweight squat.
And don't forget your core. Do "Stir the pot" with your exercise ball.
Hook up your resistance bands and do pallof presses
I also like static holds like hollow body & supermans.
Mountain climbers are good too, do them under control rather than speeding thru a million fast steps

MobyCarp

Single leg calf raises on a step. Start with body weight, then work your way up through your 2, 5, and 7 pound hand weights. When it's easy with 7 pounds, go buy a 10 pound weight.

Something to strengthen any part of your running chain that has given a problem in the past. Sad to say, much of my every day strength routine is stuff I got from my PT for problems in the past. But if the same problems can be kept from recurring, it's worth it.

Planks are popular for core. I hate planks, so I do push-ups instead. If you do them every day, over time the number you can do will increase. I quit trying to do more when I found that 68 push-ups takes enough time to let the skillet get hot enough to fry my eggs for breakfast. And with food at the end, the push-ups get fixed into a daily routine pretty solidly.

Squats and/or lunges for the quads. With minimal equipment, however many paces of body weight walking lunges you can do in the available space. When they get easy, you could work your way through your 2, 5, and 7 pound hand weights. Going higher than a pair of 10 pound weights is likely overkill for runners.

Consistency is more important than intensity. Doing body weight walking lunges consistently 3 days a week will help you more than squatting big weights for a couple weeks then not for a couple months.

I don't look forward to the daily strength routine like I look forward to running, but I have made it a routine that I will do. And I can tell the difference in recovery after a marathon from being consistent with the strength work. I don't think the strength training makes me any faster, but it definitely helps me avoid injury.

lporter229

I would avoid lifting too heavy, especially lower body, while in training. I tend to save the heavier lifting routines for the times when I am not in a structured training plan and stick to body weight or light weight exercises when I am.

Mrscanmore

Thanks everyone for your responses. I will try to make a little routine with your suggestions. The problem is that I love running! It is easy to talk myself or of doing strength work when I have already done my exercise but I know I should be doing the strength too! I'm not really looking to improve my time, but I also know that if I firmed up a bit, I could improve how I feel when I'm running and protect my knees and calves.

mbloescher

You should look into cross training with HIIT, it will DEFINITELY improve your running. And any weight resistance exercises, like push-ups, squats, and lunges.

MobyCarp

Mrscanmore wrote: »

Thanks everyone for your responses. I will try to make a little routine with your suggestions. The problem is that I love running! It is easy to talk myself or of doing strength work when I have already done my exercise but I know I should be doing the strength too! I'm not really looking to improve my time, but I also know that if I firmed up a bit, I could improve how I feel when I'm running and protect my knees and calves.

It's not about improving your time running, it's about improving the amount of time you can spend running. Strength training helps prevent injuries. Injuries prevent running. Simple, but there's my motivation.

GiddyupTim

lporter229 wrote: »

I would avoid lifting too heavy, especially lower body, while in training. I tend to save the heavier lifting routines for the times when I am not in a structured training plan and stick to body weight or light weight exercises when I am.

This is excellent advice.
The Runner's World website has many recommendations for the type of strength training that runners should consider and do. Check there. Most of what I have seen there is not heavy lifting. More like body weight and light dumbbells.
I like to run stairs, which I think fatigues and strengthens your legs in ways that just running flat does not. I have a stadium near my house and I can go up and down those stairs, all the way around the place.

MeanderingMammal

Mrscanmore wrote: »

I feel like I need a set of exercises I can do everyday or every other day to keep me motivated and accountable.

Rather then selecting a "set of exercises", I'd recommend identifying a structured plan. That builds in periodicity and progression without you needing to worry about it.

Personally I prefer You Are Your Own Gym. No equipment needed, and it can be integrated with training. I can run 5K to the park as a warm up, then do a resistance session before running home.

scorpio516

What is your goal?
If it's to be faster, nothing will work as good as running more.

pondee629

http://www.furman.edu/sites/first/Documents/16_oct2324.pdf

Give it a look.

richardgavel

The biggest gain I made in running due to strength training is more complete muscle activation, especially in the glutes. That took some of the load off the quads and I could go farther at same pace without being as sore. That primarily came from deadlifts and squats but now I think about activating glutes more during any run.

Bluepegasus

Look up BodyFit by Amy on Youtube, I follow her kettlebell workouts, but she does all sorts.

scorpio516 wrote: »

What is your goal?
If it's to be faster, nothing will work as good as running more.

Not strictly true, strength training has definitely helped made me faster, by building up muscle and making my core and my legs stronger, therefore I am able to run more efficiently.

Mrscanmore

I've been thinking about what my goal actually is . . . I guess I want to firm up a bit and be able to run a half marathon with a smile on my face (the whole way!). We signed up to do the Rock and roll half marathon in Vegas.

MobyCarp

Mrscanmore wrote: »

I've been thinking about what my goal actually is . . . I guess I want to firm up a bit and be able to run a half marathon with a smile on my face (the whole way!). We signed up to do the Rock and roll half marathon in Vegas.

Strength training to help avoid injury. Run lots of miles. Don't skip the long runs. Work the long run in training up to 16 miles at easy pace so you can keep that smile through 13.1 miles on race day.

JetJaguar

Bluepegasus wrote: »

Look up BodyFit by Amy on Youtube, I follow her kettlebell workouts, but she does all sorts.

scorpio516 wrote: »

What is your goal?
If it's to be faster, nothing will work as good as running more.

Not strictly true, strength training has definitely helped made me faster, by building up muscle and making my core and my legs stronger, therefore I am able to run more efficiently.

Yes, and strength training for runners has been shown to reduce the rate of injury. Fewer missed workouts must count for something.

deannalfisher

Bluepegasus wrote: »

Look up BodyFit by Amy on Youtube, I follow her kettlebell workouts, but she does all sorts.

scorpio516 wrote: »

What is your goal?
If it's to be faster, nothing will work as good as running more.

Not strictly true, strength training has definitely helped made me faster, by building up muscle and making my core and my legs stronger, therefore I am able to run more efficiently.

my running time/distance has stayed roughly the same as normal race build; but I've added 2-3x a week strength training and my speed has decreased 1-1:30 a mile

scorpio516

deannalfisher wrote: »

Bluepegasus wrote: »

Look up BodyFit by Amy on Youtube, I follow her kettlebell workouts, but she does all sorts.

scorpio516 wrote: »

What is your goal?
If it's to be faster, nothing will work as good as running more.

Not strictly true, strength training has definitely helped made me faster, by building up muscle and making my core and my legs stronger, therefore I am able to run more efficiently.

my running time/distance has stayed roughly the same as normal race build; but I've added 2-3x a week strength training and my speed has decreased 1-1:30 a mile

But if you would have spent that time running, you would have had greater gains.

No study has proven strength training has made anyone faster at distance running. VO2Max never changes in the weight room.

Sure, there are reasons to pick stuff up, but getting faster isn't one of them.
My anecdote - I spent last summer 2x a week lifting and 5x a week running. Got 0:15/mile slower.