Strength Training and Running

losingit512

Happy Monday Morning Y'all!

I have a quick question for you this morning. Those of you training for either a half or full, what is your strength training routine?

I have researched trying to find the best exercises and routines/circuits and I am having a hard time figuring out a decent one.

Please help if you can!

ninav1980

bumping for replies!
I want to train for my first half in Jan!

MeanderingMammal

I use You Are Your Own Gym; bodyweight work.

runnergrlfl

My next half is on 6/7.

I do Stronglifts three days a week, run 5 miles one weekday evening, and a long run on one weekend morning. I PR'd my last half in Feb by over 20 minutes and trained this way then, also.

richardheath

Well, I just signed up for my first half in over 25 years! The race is in December. I plan to carry on lifting 3 times per week (Starting Strength) and getting in ~2 runs a week over the summer, then ramp up the miles in the fall. I figure being stronger will only help me to be faster. I'm in maintenance and have no plans to bulk at all.

I'm open to suggestions for a better plan though!

likitisplit

Well, I just signed up for my first half in over 25 years! The race is in December. I plan to carry on lifting 3 times per week (Starting Strength) and getting in ~2 runs a week over the summer, then ramp up the miles in the fall. I figure being stronger will only help me to be faster. I'm in maintenance and have no plans to bulk at all.

I'm open to suggestions for a better plan though!

Yay you!

To the OP - I did my first half last year. I had been running only a year and did a three-day-a week plan. I was doing NRoL4W, but ended up feeling shredded after my long run - even bridges hurt my hamstrings. I stopped working out, just stretched and lost 6 pounds of lean mass.

This year, I'm doing the Convict Conditioning progressive calisthenics program and working on running 4 days a week so I'm fitter in general. Since CC is a progressive program, I'll be able to scale back the exercises until I find something that I can continue through November.

Great job in doing strength training - it's critical for speed and stability.

losingit512

Thanks for the replies guys! What are the specific moves you do? I am trying to set up a circuit or two.

KeithAngilly

I use the strength routine from "Brain Training for Runners". Over the winter, I plan on doing something stronglifts for a few months.

JoRocka

I'm working into training for a 10K- I plan to make no alterations to my lifting.
Same would be said for a half- but that's not on my agenda for the time being.

:edit to my not so helpful post.

I'm running the Sheiko program currently.

likitisplit

Thanks for the replies guys! What are the specific moves you do? I am trying to set up a circuit or two.

http://www.amazon.com/Convict-Conditioning-Weakness-Using-Survival-Strength-ebook/dp/B004XIZN5M/

There are five compound body weight movements. They effectively target all of your major muscle groups.

DavidMartinez2

I do a 1 hour fitness class three times a week. The class is mostly body/hand weight exercises that follows a similar pattern: legs, back, chest, tri's, arms, shoulders with some cardio mixed in to keep the HR up. The trainer works in several exercises for hip abductors/flexors and hamstrings to help strengthen traditionally weak runner areas.

bluefox9er

I am an idiot. I have trained for and run 2 marathons with NO cross-training or strength training of any sort..I really need to address this. I'll be looking forward to replies for this thread!

Pixeebug

bumping for later. Training for half in Oct.

saskie78

I change up my strength routine periodically so I don't get bored. But the one I always go back to and that always changes the shape of my body is the Nike Training Club app workouts. They now give you a preset program, which is nice. Or you can just do a few of the shorter workouts. Very little equipment required. (Med ball and dumbbells, but you could do it without these things too):

http://www.nike.com/us/en_us/c/womens-training/apps/nike-training-club

jpapp13

So I think this is different for everyone, I didn't start running until last year.

Completed a few 5ks, a 10 miler and 2 halfs , my mileage was about 10 min mile towards the end of the running season.
During that time frame I did a lot of cardio (ie: running) and not a lot of strength (about once a week).

Fast forward to this year, I've cut back on my running and increased strength training and introduced lifting heavy.
I cut almost 30 mins from my 10 miler time last year , and my first half I completed in 2:30, that was with cold weather, rain and wind mixed in there .. Last Monday I ran a sub 9 minute mile ..

I have a few more halfs and obstacle course based races this year and am really interested to see how folding in heavy lifting twice a week with less cardio helps or hurts my time. I can't really suggest a training plan as I generally go by how my body is feeling that day .. But I know people that swear by Hal Higdon, Stronglifts, Starting Strength ..

Good Luck!

cms721

I use bodyweight and resistance bands. My stuff gets sore enough from running. I have seen MFP friends use swimming and rowing machines also during their training.

Carrieendar

Monday: Run and strength train back and core (body weight exercises, heavy pants, lawn mowers, pull up bar, planks, super mans, etc...at home stuff with dumb bells)

Tues: run and plyo

Wed: lift heavier at gym

Thurs: speed work (running only)

Friday: run and yoga ...squats with dumbbells at home, myrtl routines http://www.njsportsmed.com/files/myrtl_routine.pdf

Sat: long run

Sun: full rest

DavidMartinez2

I am an idiot. I have trained for and run 2 marathons with NO cross-training or strength training of any sort..I really need to address this. I'll be looking forward to replies for this thread!

Tail end of last year I cut out my cross-training to make more time to run while preparing to run a 50 miler. I ended up getting hurt during training and not doing the race. The best way to get better at running is to run but it doesn't do any good if the supporting muscles don't do their jobs.

teresamurphy81

I began running last October with no lifting/muscle work. I ran a 10K and a 10 miler. I have signed up for a 1/2 marathon Thanksgiving weekend. This time, I have started doing the p90x muscle work routines 3 days a week and running 3 days a week. So far, so good. I have taken 40 seconds off my 5K time in the past month or so. Not sure why/how.

rybo

There is no best program. Its mostly what you prefer and can juggle with your running. Most people choose a 2or 3 day a week full body program. You can choose BW or free weights or whatever other type of resistance training you prefer. Personally I'd stick with BW or free weights keeping the routine basic and hitting a push, pull & squat variant each session.

badbcatha05

I recently finished training for, and running, a half- 3 days a week of running, 3 days a week body weight exercises and kettlebells.

I just started NROLW. I plan on starting a second round of half marathon training in July. I'm going to shoot for 3 days a week running again and stick with the NROLW schedule. I am a little apprehensive that it might destroy my legs. I'm hoping if I can get out of phase 1 before I start ramping up the running again, that my body might be more conditioned to performing the lifts than it is right now.

glassgallm

During the winter I use body weight exercises at home. In the summer, yard work and gardening (including digging, raking, weeding, hauling bags of mulch) and I am also a scuba instructor (swimming, carrying tanks....)

DymonNdaRgh40

I do my own variation of strong lifts.

When I'm training for a race, I'll run three days a week and strength train for two.

My next half is in November, so I'm currently strength training three days a week and running two days a week.

_Terrapin_

OP: look up training programs like Higdon or Galloway. I have a half In January, the day after a 10k. So a 20 week program will work for me. On the short run days I'll lift compound lifts. The day before the long run for the week I'll rest. So 4 running days, 2-3 of those days lift, and one rest day. For lifting, you could attempt any number of plans, but find what you enjoy since you may be doing it the same day as a run. Best of luck, have fun, enjoy the running and lifting.

losingit512

OP: look up training programs like Higdon or Galloway. I have a half In January, the day after a 10k. So a 20 week program will work for me. On the short run days I'll lift compound lifts. The day before the long run for the week I'll rest. So 4 running days, 2-3 of those days lift, and one rest day. For lifting, you could attempt any number of plans, but find what you enjoy since you may be doing it the same day as a run. Best of luck, have fun, enjoy the running and lifting.

I am using Higdon for my training and so far it is working out really well for me. I think I might try NROLW to get a solid strength training circuit/routine down. I know runs are important but I also know that strength training is also important!

Thanks everyone for their posts. It definitely helps out!

julie_emma1

I am training for my 3rd half. I run about 5 days per week and do strength training 2 days per week. My strength workout looks something like this

Day 1
Squats with the squat-rack bar
Lunges with a barbell
Seated row machine
Military overhead press
Push-ups
Abdominal stuff (planks, crunches, twists with the medicine ball)

Day 2 (Thursday)
Bench press
Bicep curls
Tricep dips
Lat Pull Down
Inner and Outer Thigh machine
Abdominal stuff

I do less heavy work on my legs on Day 2, so that my legs aren't too tired for my long runs on Saturdays. Hope that gives you some ideas!

julie_emma1

I am using Higdon for my training and so far it is working out really well for me. I think I might try NROLW to get a solid strength training circuit/routine down. I know runs are important but I also know that strength training is also important!

Thanks everyone for their posts. It definitely helps out!

Also, I started with NROLW as well and its a great program if you are new to weight-lifting! Personally, I found the moves became increasing (and unnecessarily) complex in the later stages of the program. Also I found the plan a bit too difficult on my legs and it started to negatively impact my running. So I started modifying the plan to find out what worked, and ended up with the circuit I listed above. Good luck!!

losingit512

I am training for my 3rd half. I run about 5 days per week and do strength training 2 days per week. My strength workout looks something like this

Day 1
Squats with the squat-rack bar
Lunges with a barbell
Seated row machine
Military overhead press
Push-ups
Abdominal stuff (planks, crunches, twists with the medicine ball)

Day 2 (Thursday)
Bench press
Bicep curls
Tricep dips
Lat Pull Down
Inner and Outer Thigh machine
Abdominal stuff

I do less heavy work on my legs on Day 2, so that my legs aren't too tired for my long runs on Saturdays. Hope that gives you some ideas!

THIS IS EXACTLY WHAT I WAS LOOKING FOR, THANK YOU!!!! This totally gives me some idea on some moves I should be doing.

Cheers! :drinker:

badgeratheart

Super helpful information in this thread! Thanks for starting it, OP. And thanks to all who offered advice. Happy National Running Day!

chivalryder

Well, I just signed up for my first half in over 25 years! The race is in December. I plan to carry on lifting 3 times per week (Starting Strength) and getting in ~2 runs a week over the summer, then ramp up the miles in the fall. I figure being stronger will only help me to be faster. I'm in maintenance and have no plans to bulk at all.

I'm open to suggestions for a better plan though!

Yay you!

To the OP - I did my first half last year. I had been running only a year and did a three-day-a week plan. I was doing NRoL4W, but ended up feeling shredded after my long run - even bridges hurt my hamstrings. I stopped working out, just stretched and lost 6 pounds of lean mass.

This year, I'm doing the Convict Conditioning progressive calisthenics program and working on running 4 days a week so I'm fitter in general. Since CC is a progressive program, I'll be able to scale back the exercises until I find something that I can continue through November.

Great job in doing strength training - it's critical for speed and stability.

Yay convict conditioners!!!

WarriorReady

I'm like many of the others... I strength train 3 days a week (or at least getting back to it) and run 4 days a week. My longer run is usually a Saturday with no strength training the day before. I do a shorter run on one of my lifting days... Sunday's are my rest days.