Runners: What type of strength training do you do?

mleonards

Running is my main source of cardio; I usually run 4 days a week (average about 15-20 miles/week). I have been trying to do some strength training too, although it's hard to motivate myself to do it since I don't like it as much as running What type of strength do you runners do and how often etc?

MellowGa

I recommend you read the book "New Rules of lifting for women" if offers good advice and exercise with pics of how to do it.

ball858

I have been doing deadliftfs, single straight leg dead lifts, leg press & lunges (with weights and on bosu) x 2 a week

I have managed to knock 12 min off my 10km time in the past 4 months

jshort152

Full body workout 2-3 times a week, 2-3 sets of 8-10 reps should help you see a great difference in your running, also, look into metaboilc resistance training, I'm training a client for a tough mudder and these work great, hope this helps!

Jesse Short
ISSA Certified Personal Trainer

froeschli

I am terrible at doing my strength training a home. So I started using 'equipment' I find on my runs for body weight exercises. Chin ups, incline pushups, step ups, dips, calf raises, and looking for more (just reading 'you are your own gym').
At home I do situps and weighted squats. When I manage to make myself do them.
Can't say mine is the best solution, but it works for me, for now...

2hobbit1

Take a look at strong lifts 5X5 not a lot of lifts to learn and can be done 2 or 3 times a week. It starts you out low and will build you up gradually and safely/

filomenae

Running is my main source of cardio as well.. In fact, I have a gym membership, but I hardly use any of the cardio machines because I simply do all my weight lifting and strength training there.

Recently, I've been focusing more on strength training has actually improved my running greatly.

I do full body workouts when it comes to weights and strength, 3-4 times a week. I run to the gym. There are trails in the middle of my city, about a mile run from my house, that takes me across the city to where my gym is located. It's convenient and I run back home as well.

mleonards

Thanks everyone!

I wouldn't call myself a beginner when it comes to strength, I know a lot about it-- used to work in a gym before I had babies! but--I just get bored easily and run a lot more now than I used to.

Full body workouts 2-3 times a week seem like something people are doing. Do you guys do your strength on non-running days or on running days?

I've got 2 little kids at home so I don't have 3 hours/day to workout for sure-- I usually can get a good hour in or 2 30 minute increments if needed.

rybo

I just do body weight stuff. Mostly push ups & pull ups. But recently I started gettign a little more consistent doing an actual program. There are lots of resources out there if you google body weight exercises.

714rah714

Off season I do squats to try to increase my leg strength, but during the running season I just do the leg extension and leg curl machines on those days that I lift. The reason for this, is that squats really kill my legs and require a day of rest, something I'm not willing to do when it is so nice to be outside running.

BrianSharpe

I do a full body workout 2 or 3 x weekly on non-running days. As my fitness goals include distance runs and (eventually) an Olympic distance triathlon I'm a low weight, high rep kind of guy (muscular hypertrophy is not on my wish list)

Determinednoob

How about, "What are your actual goals?"

BerryH

I asked one of the trainers at the gym to sort me out a programme that would complement my training, help prevent injury, burn fat and be a bit different to my regular weight training and he gave me this circuit:

10 min run warm-up
Kettlebell swings
VIPR twist squats
TRX rows
VIPR V-sit twists
TRX triceps extension
TRX biceps curls
10 min cross-trainer cool-down

I love it, it's made me faster, I haven't had any twinges and it's a great mix of cardio and strength.

hmcminton

P90X ~ absolutely love it!

LorinaLynn

Squats, deadlifts, calf extension, leg curls, leg extension... and upper body stuff like bench press, barbell curl, overhead press.

I don't push myself as hard on the legs as the upper body, though, because there's nothing worse than trying to run with a sore *kitten*. Or I do a heavier leg day when I'll rest the next day.

HypersonicFitNess

2 things:

1 - Google weight training for runners; this will give you some good routines that will help tone you and actually aid your running

2 - I am actually doing the Tough Mudder Boot camp 3x per week; this is actually improving my speed and endurance on my runs.

The reason I wouldn't do just any old weight training is because you could wind up doing something that could hinder your running and you don't want to do that. So I recommend looking for routines tailored for runners.

racerscottw227

Squats, lunges, calf extensions, side lunges, deadlifts, straight legged deadlifts, any and all ab exercises.

I usually do my leg exercises after I run, every other day. I found that if I do strength training before running, I am more likely to injure myself.

Sherylmarlee

Bump

dad106

Total Body Strength Training 2-3X a week.

I also Run 3 Days a week for about 8 or so miles.

Determinednoob

How about, "What are your actual goals?"

tri10806

P90X ~ absolutely love it!

Yes to P90X. Last week I ran 4 times, did 4 P90X workouts (1 round chest/back and 1/2 shoulders/arms twice), and did the ab ripper video 3 days. Even if you don't follow the program exactly they are great workouts on their own. And by splitting them up you can get more work in.

geordiegirl27

started doing kettlebells, love it. I have only been doing them at home but last week went to a class, was brilliant. I just need to find a class close to home and I'll be there.

good luck - you sound just like me btw, I see any time doing anything else time I could be running. I keep threatening to start swimming too but not got there yet.

shopewell70

bump
great info to hang onto