Runners......What do you do?

sjcply

This is for those runners out there! I am training for half marathon in March 2012, I have an upcoming 5k, and 10k in the meantime. I do work on upper body strength training, but for my lower half I just run (because I am worried about painful legs or injuries preventing my from running in my races)

IF you run, and/or participate in races....Do you do strength training on your bottom half? If so, what do you do? and does it interfere with your races?

MissAnjy

I definitely strength train my legs! I do a lot of squats, lunges, deadlifts, etc.

Runner_mick

I don't do any lower body strength training besides my running and crosstraining for the same fear. I did a ton of lunges once with weights and couldn't run for 2 days after. I figure running makes me feel good and makes me happy so I don't want to do something that interferes with that just to build muscle and tone up. Running has already done that to my legs and butt

YogaRunner

I definitely do lower body workouts. I've done ChaLEAN Extreme and P90X while training for events. Lots of stretching too.

roballesteros

I have run several 5K and 10Ks, I had only been running and nothing else until right before my last 10K. Up untl then my running times had not improved much, just slight improvements. Right before I did my last 10K, I started doing Jillian Michaels 30 Day Shred, I was about 3 weeks into it when I did the 10K....I dropped almost 1.5 minutes per mile, which was a big improvement for me.

I am now doing P90X, I am almost 5 weeks into it and I have seen great improvements on my running, I have not done another race since the last 10K but I am training for a half in Jan. I expect to see some big improvement since my training runs have been great.
Hope that helps and Good Luck!

himiller3

During training, I run longer and longer distances (This year I did 15 mile runs). I went to a personal trainer 2x a week to do leg, core & upper body training which included lunges, presses and all the standard issue lower body workouts I ward off injury by doing yoga at least 2x a week to keep flexibility in the joints and muscle. So far, I have never had any problem running.

Maybe It's just me, but I've had more injuries during runs than I have during weight training.

When I started training for distance running, I used to just run... My times are better now that I have added weight and other training to my lower body besides just running.

LorinaLynn

I started doing some strength training (twice a week) including leg press, glute machine, calf extensions, etc in July, and my running is better than ever!

Ok, so I've only been running for about 9 months, but when I last ran a race in May, I did 9 minute miles, and now I'm at 8:15 for a 5k and 8:35 for a 10k. I'm inclined to think the strength training helps. If you hurt yourself, you're doing too much.

FitCoachJen

I do a full-body weight training program 2-3x/week as my cross-training. I lift a bit heavier when working my upper body and core than I do with my legs because that helps me with my posture and heavy lifting withdrawl :-).

There are a few moves I've cut out completely since training for my 1/2:
Lateral lunge & touch
Barbell squats
Seated calf raises, standing calf raises, stair machine
No weighted one-legged movements like deadlifts & medicine ball chops (these CAN be good for fixing imbalances, but I ended up over-working my thighs)

And a few I've tweaked to help (not hinder) my running:
Front squat became bosu ball squat (helps ankle mobility & core)
I use a 10# green bar for deadlifts, good mornings and sumos. At such a light weight it's more like a stretch.
Replaced walking lunges with stair step-ups and isometric lunges.
Added a lot of core and full-body work. Planks, one legged planks, one-arm plank rows, wood choppers, squat-presses, ball push-ups.
Lots and lots of stretching, foam rolling, mobility work, and yoga.

momof3and3

I cross train...and I don't run everyday. On the days that I don't run, I either take a spinning class or use the elliptical. On the days I do run, I usually follow up my run with a class, kick boxing, kettle bells, etc. On my "long" run days, 8 miles or more, all I do is my run I will also weight train to mix it up. I have found that i am stronger and faster on my runs than before..I can also handle hills well.

kdiamond

I'm training for a 5K now and I still do regular strength training with weights (squats, deads, etc.). I've never seen any hinderance in timing or ability...in fact I think my stronger legs make it easier to run.

CakeFit21

Yes, I strength train. Strength training is what keeps your knees healthy! MOST knee problems, especially in women, are caused by muscle imbalances. It's very important to keep all of your leg muscles so the forces that pull on your knee cap, pull evenly.

If you are unsure then talk to a physical therapist. If you don't have any underlying knee issues, I'm pretty sure they will tell you how important it is. Good luck!

KimertRuns13_1

I do a total body strength training class 2 days a week and do a kettlebell strength workout (total body) 1 day a week.
my running schedule is 4 days a week..with 2 easy runs (one usually becomes a speed workout), one tempo and one long run.

tigeratty

I never did much in the way of lower body training. For the last year, I have been lifting heavy both upper and lower body. I did several of the New Rules of Lifting and Stronglifts 5x which I currently do. My running took a back seat except for a few races I trained for.

Now, a year later, I trained for and ran a 5k and I feel stronger than ever. While training I still lifted one to two times a week. Now I am just running for pleasure/fitness, not training for anything specific, just enjoying the glorious weather. I'm trying to run 2-3 times per week and lift 2-3 times per week. I find I can run and then lift the next day but not lift and then run the next day.

And by lift I mean heavy squats with the olympic bar and deadlifts; last was 125 lbs on each.

In general I can't say enough about what these exercises have done for me. Don't forget that compound exercises also work your core. I find my back hurts a loss less these days when I run than it used to.