Strength Training for Runners

Topsking2010

Training for a half marathon and could use some recommendations on what strength training exercises to do.


Thanks

Top

mamitosami

Hey Tops!! If you look in Runner's World (I think February or March) there is a great program in there for runners. I also do kettlebell twists for my abs, I can't believe the difference it's made in my posture. The squats and deadlifts have made my legs so strong and tireless... (well, almost!! lol!). I do one leg strength training session a week and I do it as far as possible from my long run as I can. I did it today and then ran 3 miles... I also work on my upper body for posture and balance. Clean and presses are a great single compound move...

thepetiterunner

You should go to RunnersWorld.com for more info (it's AWESOME!)

But here are the things I work on for my legs/core:
Lunges
Squats
Leg press
Leg extensions
Step-ups
Planks
Sit-up/crunches

Really anything that works all over is good. You want strong legs and also a strong core to keep your body upright. This also means you should work on your back, but I'm always bad about that.

Good luck on your half!

Trail_Addict

You should go to RunnersWorld.com for more info (it's AWESOME!)

But here are the things I work on for my legs/core:
Lunges
Squats
Leg press
Leg extensions
Step-ups
Planks
Sit-up/crunches

Really anything that works all over is good. You want strong legs and also a strong core to keep your body upright. This also means you should work on your back, but I'm always bad about that.

Good luck on your half!

Great list! I would add hip-adductor and abductor exercises (you know... the machine all of the women assume with tone their thighs).

bshedwick

Don't forget shoulder strength training. That's another place that will tire out during the race. A little extra there will help.

bshedwick

You doing the Frederick Half?

cPT_Helice

Don't forget shoulder strength training. That's another place that will tire out during the race. A little extra there will help.

So true!! And I agree with going to Runner's World for a good program.

BobbyDaniel

While I was working on my 1/2 I continued to do upper body workouts, but forsook the leg workouts as much as possible because I was having to build up mileage each week and wasn't wanting to have to fight soreness. Not sure if this would be considered right by some, but it worked for me, plus my legs have always been pretty strong and even muscular when I was heavier. When I finally hit my mileage goal I started implementing legs again.
Right now I continue to do 1 day of weights each week, full body and 1 day with just upper body, and if I can get a 3rd day in, which is rare, I mix it up .
For the upper body I'm not really looking to bulk up as much as get better definition, which does require building the muscle too. I'm looking more for looking "cut" than to Hulk up, if you know what I mean. And for that I tend to do 3 sets of 8-10 reps on most of the machines and will try to do free weights at least once a week.
With the weights though I still include some cardio because it does help me build endurance, usually a 20 minute cardio warm up with some cardio in between machines, like jump ropes, jumping jacks, etc.

Jeff92se

I'd think strength trainin your upper body would be important

Topsking2010

Thanks for the tips!! I plan to signup for the Frederick half this week.

By the way how often do you train your legs?

knelson422

I noticed that when I did sets of push ups along with my running training, my back and core felt a lot stronger. Also, one way I learned to increase speed was to do interval training on shorter runs. When I would do my 5 mile or less, I would run (probably more like jog) for 1 mile, then do 3 miles of intervals where I ran for 3 min, and then ran at my top speed for 1 min, and just kept doing that until I was done with 3 miles, then cool down with a mile. It is supposed to help increase speed too. Good luck. That is such a great goal. You will feel SSSSSSSSOOOOOOOOOOOOOOOOOOOOOOOOOOOOOO great that you did it!!

Topsking2010

Running the Rock and Roll half marathon in DC on March 17.

BAMFMeredith

Don't forget shoulder strength training. That's another place that will tire out during the race. A little extra there will help.

So true!! And I agree with going to Runner's World for a good program.

Totally agree! And doing some really great core strengthening is key, it'll really help your posture, which in turn helps everything else. I subscribe to Runner's World and have gotten some of the greatest tips on everything from training to diet advice. Highly recommend browsing their website.Good luck!

Donnacoach

I want to do the Rock in Roll in Rhode Island in August.

jdavison91

Active.com also has some great articles on strength training in the Endurance category. I normally get these in my facebook feed and bookmark them, but you can find them directly from the main site as well.

christinehetz80

Bump ...I'll be starting half training in summer, but before then need to get my strength training on!

knelson422

Running the Rock and Roll half marathon in DC on March 17.

I ran the hot chocolate 15 K run there in Dec. Not sure what you will run, but I will tell you traffic was TERRIBLE. Our race started 45 min late bc of traffic. Make sure you give yourself enough time to get there. It will be a great run! Good luck!!

DontThinkJustRun

New Rules of Lifting is an AWESOME program (6 months).

Strength training my ENTIRE body is critical for avoiding injury.

lifeismoto

bump

kcmomof2

Bump

scottb81

The best strength training for the legs is running up hills.

brandyk77

check out Pfitzinger's website. There are some great moves there

sjtreely

Bump to read at a later time.

scapez

New Rules of Lifting is an AWESOME program (6 months).
Strength training my ENTIRE body is critical for avoiding injury.

I was happy to see this. I started NROLFW last month and wish to start training for a half soon. I was hoping New Rules would be sufficient.

CakeFit21

DO NOT forget about training your upper body. It is easy to forget that you run with the upper half of your body as well. Your shoulder are the tops of the swinging pendulum.

mlachance9

I also run half marathons and recently started adding strength training. I do the circuit at the gym twice a week and three times if I can fit it into my schedule. I also do one hilly run each week to get my legs prepared in case the half marathon is hilly.

My husband and I are also running the Rock 'n Roll half in DC and then we're doing another half on 4/28. Good luck!

JBuck1914

bump

Alysgrma

Bump

FoxyMcDeadlift

I've been strength training whilst progressing from 5k to running my first full marathon this April. You should always be doing the big four. ALWAYS

Overhead Press
Bench Press
Deadlifts
Squats

Bonus points for
Lunges / Bulgarian split squats
Pull ups
Some form of Row
Romanian deadlift or Good mornings

Also, you shouldnt be training for running, you should be training for strength. But it will have a knock on for your running performance. Dont overtrain so you're tired for your runs and everyone who said train upper body is right, particularly your shoulders, its amazing how they effect running form

mlb929

I've had huge success with P90X - I skip the cardio and run. P90X2 has been incredible to cross train with - I have been able to main doubles on this program. I'm endlessly impressed with this program. I've added Brazilian Butt Lift based upon the recommendation of my Physical Therapist to target more hips, buns, and thighs due to frequent weaknesses in runners in these areas.

Quickster34

Full Body Strength training is the way to go, I ran track throughout college , still compete now . when im in pre race season I lift 3 days a week full body workouts hitting legs hard twice a week. as it gets closer to racing frequently , Ill scale back the lifting on legs but thats because my speedwork and stength come from more intense workouts at that time of the training. you can apply this to roadracing as well which is what i have been doing recently . biggest thing is listen to your legs, they will be dead occasionally which is fine but once your in decent shape make sure you dont feel like your legs are lagging in most of your workouts becuase you dont want to overtrain which is easy as you increase mileage.

good luck!