Runners - tell me about your strength training!

worej

I'm running my first 10k in a few months, after being nothing more than a very occasional two-mile-runner for a long time. In addition, I know I should be working on getting more muscle mass. I understand that there are some exercises that would be beneficial to runners - correct?

Yesterday I had my one free personal training session that I got for joining my gym, and then the trainer wanted to talk me into $800 of additional sessions to get ready for my race. No thank you! I'd rather take my chances with what I can find on the internet and in books.

So in short: Do you have a strength routine? Do you have a book or a website I can recommend for new strength exercise routines? I prefer floor exercises (lunges, pushups, etc.) to machines.

seekingstrengthX2

I, like you, never used to run more than a mile or two at a time. 3 miles was torture.

I did my first 10k last fall and am training for my first half marathon, which is in less than 2 months.

I didn't do anything special to prep for the 10k, but am now working with a trainer to ready myself for the Half. I do strength training with her 2x's/week and cardio another 3x's/ week.

My longest run right now is 8.7 miles, which is HUGE for me. I never used to be able to run that far. I know my legs are stronger, but I think my increased performance is due to a combination of factors: 1) I weigh less. 2) I'm stronger overall (we do upper body one day and lower the next) 3) My lungs are in the best shape of my life 4) I do a lot of core exercises.

I think there's more to it than just strengthening the legs. It's a package deal.

Femtec74

bump

99clmsntgr

I keep it very simple. I don't have a home gym (yet, thinking about it once I get the garage cleaned out) and work/kids keeps me from getting to the actual gym, so just about everything I do is body-weight resistance.

I follow the Nerd Fitness's Beginner Body Weight Workout (http://nerdfitness.com/blog/2009/12/09/beginner-body-weight-workout-burn-fat-build-muscle/) and I've added in dumbell curls, situps and a couple pull-ups at the end of the workout (hey! I can only do a couple! But I'm getting better!)

The workout (with my modifications), four-five sets:
30 jumping jacks
20 body weight squats
10 push ups
20 lunges
10 dumbbell rows
10 bicep curls
30 second plank
20 situps
30 seconds - 1 minute rest

There's articles out on Runner's World and a couple other websites about core strength and the impact it has on running (improved posture over longer periods, injury prevention, etc). Google can help more than I have time to do right now.

auticus

Yes. Yesss it does.

3x a week

Day 1 - legs. Eight exercises.
Start - 15 min cardio to warm up
3x10 lunges
3x10 squat jumps (you squat down, then you leap up)
3x10 block climbers with weight (you hold dumbells, you climb up and down off of a block)
3x10 quad extensions
3x10 calf extensions
3x10 hamstring curls
3x10 squats
3x10 leg press
End - 15 min cardio

Day 2 - upper body
Start - 15 min cardio to warm up
3x10 bench press
3x10 pec flys
3x10 bicep curl
3x10 tricep extension
3x15 pushups
3x15 flutter kicks
3x10 seated rows
3x10 incline row
End - 15 min cardio

Day 3 - all over
Start - 15 min cardio to warm up
3x10 incline bench
3x15 pushup
3x15 flutter kick
3x15 incline situp with medicine ball
3x10 lat pull down
3x10 shoulder press
3x10 seated row
3x10 flys
End - 15 min cardio

Two - Three times a week - 4-6 mile run. One of those runs 6-8 miles.

That's its training workout. If it is running 10k push 4-6 miles to 5 - 6 miles and push one run to 8-11 miles

DiannaMoorer

I love resistant training. Lunges,squats,leg toning exercises. I do planks,side planks,superman pose, sit ups, crunches, push ups, calf exercises, And lots of stretching. It's really important for runners to be flexible. Keep those hamstrings flexible and the Iliotibial band flexible and strong(ITB). Strengthen that core and your back. Google exercises that help prevent runners injuries. Don't worry about muscle mass but work on being flexible and strengthen that core!

FoxyMcDeadlift

There is no reason not to do a comprehensive barbell training scheme whilst being a runner. All runners should be looking to Deadlift, Squat and Lunge at the very least IMO

jacksonpt

I do the 5x5 program, but that's not really a "runner's" routine. It's a strength training routine I do more for body composition goals than for running goals. To become a better runner I simply run more.

For what it's worth.

brandysilvers

I do strength training 6 days a week for about 40 mins. To shorten the time you could split the core workout into a separate day or just cut the core portion in half.

Day 1 Lower body/core
2x12 Bridge marches
2x12 Russian Dead lift (for each leg)
2x12 exercise ball hamstring curl
2x12 single leg step-up (for each leg)
2x30 calf raises
2x12 bridge leg lift (for each leg)
2x12 clam shell leg lift (for each leg)
2x12 squats with dumbbells
2x12 reverse lunges (for each leg)
Core exercises
15 cross body crunches
15 straight leg crunches
15 reverse crunches
1 min plank
15 prone ball curl
30 russian twists
15 woodchops w medicine ball (each side)

Day 2 Upper
2x20 pushups
2x5 pull ups or 30sec flexed arm hang
2x15 exercise ball chest press with dumbbell
2x15 shoulder press with dumbbell
2x15 standing row with dumbbell
2x15 standing dumbbell curl
2x15 dips
2x10 lateral arm raises
Repeat core exercises from day one

since I started this program I have really seen an improvement on my strength on hill repeats. As a nice side benefit my whole body is looking really toned too.

brandyk77

I lift 1x per week with a trainer. The place I go trains the bulk of the Olympic qualifiers for 10k-marathon in my area so I think they know what they are doing. The workouts are total body and about 45 mins long and focus on muscle failure. I don't do multiple sets of anything.

jenniakers

bump