Resistance training for running?

MooMooooo

HI, I'm currently doing the c25k - with the short term goal of using Zombies Run!

I was just checking out some sites that talk about the importance of resistance training for injury prevention in runners.

What types of exercises are they talking about?

Will I need special equipment or to use the machines at the gym for this? (I currently only do classes, no machines ever)

Thanks in advance

Anayalata

http://www.livestrong.com/article/335796-the-best-strength-exercises-for-running/

Good enough?

From what I understand adding in resistance training helps maintain muscle mass since endurance training (such as running) tends to compromise muscle retention.

Maintaining muscle is essential for runners since muscle helps to support the joints that constantly have high amounts of pressure exerted upon them while running.

Correct me if I'm wrong though. This is just what I've gathered from the little bit that I've read.

LilRedRooster

I actually prefer to do weight training or resistance cross-training when I'm adding miles on for my runs. I've found it targets muscles I don't really use as much while running, and definitely keeps me balanced so that I don't overuse or underuse muscle groups and end up injured. And it definitely helps my knee.

When I do resistance training though, I usually do squats, lunges, pushups, pullups, planks, etc., all kinds of bodyweight exercises that I don't necessarily need equipment to do, mostly because I have no idea how to use any of the machines in the gym, and it would take me longer to figure it all out than to just walk over to the weight rack and grab barbells.

I do also add plyometrics (jump-type training) when I'm out in parks after running, though not a whole lot, since high-impact isn't always friendly to my knee. When I'm feeling adventurous, I'll add weights or bands, especially for the leg stuff, and mix it up with single leg squats, wall squats, and other things with added weights. The weights are more for extra, because I don't always feel like I need them for a good workout.

glittermouse

bump for later

kdeaux1959

I am no expert by any stretch of the imagination; however, any strength training will likely help you... Specific gym exercises that I would make sure are part of your routine are Calf-lifts (strengthen the ankles... my wife has a history of weak ankles and turning ankles... has not had an incident since starting calf-lifts), any lower body exercises such as leg extensions, leg curls, squats, etc. Of course, the leaner you are, the better so I think even upper body weights are important as well... I would caution against the use of ankle weights while running though... This was in vogue several years ago and resulted in an increase in joint injuries while running.

Punktorian

This video was directed at a triathlete but he has some solid ideas. Probably a bit of a different approach than you would traditionally get.
http://www.youtube.com/watch?v=bmfz9h12r5k

Werglum

Although it isn't really the type of strength training I think you mean, I've been doing bootcamp (we mainly do things like jump squats, step ups, push ups, lunges etc, etc) and since then I never get sore after a run, I also haven't had any injuries, but that may just be a coincidence.