Strength Training for Runners

losingit512

So, I ran a 10k recently in the Run Disney series and I am getting ready to begin training for my first half marathon. I know strength training is important to incorporate into my runs and I was wondering if anyone had a good strength training/circuit training program they use or that they can recommend.

I am kind of at a total loss of where to begin with strength training and want to make sure I am doing what I need to do.

Thanks!

BrianSharpe

You can find some great resources here:

http://www.runnersworld.com/training/workouts

Some of the specific areas of concern to runners are core, glute & hip strength as weaknesses and imbalances frequently manifest themselves as knee pain.

mank32

lurker tagged :blushing:

rduhlir

How you want to go about strength is up to you. Runner's World is a good source. Some runner's lift heavy, I am one of those people. 5X5, New Rules of Lifting, etc... All help as they focus around compound or core workouts.

Whatever you chose, your first and foremost question should be "How does this help my core?" Core, Core, Core. Can't pound it enough lol.

sjp_511

I am also a runner that wants to do more strength training so I am in for responses.

The closest thing I have been doing to strength are some Pure Barre videos I have. They try to focus mostly on the thighs, seat, and core. The videos are challenging for me and I do like the ab series, but for legs, glutes, and arms I think I would rather do weights.

I have read about Stronglifts 5x5 and am very interested. I am not sure how to begin. I don't have a gym membership so I need to decide if I want a gym membership or if I should work on adding to my home gym....

rybo

Lots of options depending on your interests & goals. Keep it simple, focus on core. Decide if you want to lift for strength ormore for endurance.

delyn356

I'm actually training for a half marathon too! As for strength training, I found some plans that I modified to fit my schedule a bit from bodybuilding . com website. I would be interested in doing 5x5, but I don't have the proper equipment for it at my gym. I think for me personally, I will be lifting "heavy" with a Push/Pull/Leg split 3 days a week since that has seemed to work best for me in the past & my running speed has improved with ST

ThickMcRunFast

yes, its goal specific. I find the most useful exercises to be core and glute/hamstring focused. Lots of planks, lunges, deadlifts and squats. Runners often ignore their glutes, which can lead to hip flexor/knee issues.

eta: I do weighted exercises unless in high mileage. I back off to bodyweight while running marathon-type mileage

Chieflrg

I picked up running last year and used a hybrid heavy lifting program I developed for myself to aid in improving my running as well as distance.

I attribute squatting at least 125% up to 150% my body weight 3x times a week while running every day anywhere from 4-18 miles to be a perfect fit. The compound exercises really saved time and worked my core as well that helped with my form and endurance as I ran.

I was able to run back to back half marathons on the weekends several times with this training.

I highly suggest you seek something to your liking and goals as they both are great support of each other.

blues4miles

I picked up running last year and used a hybrid heavy lifting program I developed for myself to aid in improving my running as well as distance.

I attribute squatting at least 125% up to 150% my body weight 3x times a week while running every day anywhere from 4-18 miles to be a perfect fit. The compound exercises really saved time and worked my core as well that helped with my form and endurance as I ran.

I was able to run back to back half marathons on the weekends several times with this training.

I highly suggest you seek something to your liking and goals as they both are great support of each other.

If you don't mind my asking, what does your program consist of? Squats are always the core of my exercise program, but I never really know what all else should be included (as a fellow but very slow runner).

Chieflrg

If you don't mind my asking, what does your program consist of? Squats are always the core of my exercise program, but I never really know what all else should be included (as a fellow but very slow runner).

Squats, deadlifts, hill sprints are the ones I used the most up to my last race a little over a month ago. Squats were 3x a week, deads were 2x, and hill sprints were once sometimes twice. I pretty much ran every day.

I could see lunges helping, although I deal with a joint disease and they seem to aggravate my joints more so I choose not to.

Planks aren't bad to help with your form, but I wouldn't stress them too much.

Don't stress on your speed, more you run along with increasing your distance the faster you will be. Just keep plugging along. There is always someone faster. I got blown away by a 11 year old one race. He was awesome!

scottyg70

Planks aren't bad to help with your form, but I wouldn't stress them too much.

I have to disagree with that one. I've talked with running coaches and sports medicine professionals and they all agree that a strong core is key to running. So don't slack on the core exercises.

TR0berts

Planks aren't bad to help with your form, but I wouldn't stress them too much.

I have to disagree with that one. I've talked with running coaches and sports medicine professionals and they all agree that a strong core is key to running. So don't slack on the core exercises.

If you're doing squats and deadlifts, you're not slacking on core exercises.

MoreBean13

I had a lot of success doing Stronglifts with running on a 3 day cycle.
Day-1 Run
Day 2 - Lift
Day 3- Rest/Recovery run

Repeat to infinity.