Strengh training for runners

LJSmith1989

Hi

I am currently completing a C25K running plan (working towards a half marathon in September). I am headed in to my 3rd week which I am pleased with I currrently do the following training:

Mon: Rest
Tues: 30minute run (about a mile, slowly building up)
Wed: Rest
Thurs: 30minute run
Friday:Rest
Saturday: Park fit class (cardio, a little core work)
Sunday: 30 minute run

As you can see there isn't any Strengh in there. I did in Januray and February go to the gym and do bits of strengh but as the weather is getting nicer I want to work outside as much as I can. Does anyone have any advise for strength training not centred at the gym to much? (I want to look like Jillian michaels.. )

AmandaW01

I'm doing the Hal Higdon 10K novice training plan so its slightly different to yours but it basically goes:

Monday: Stretch and Strengthen (so some time spent doing stretches - I do yoga - and some strength work
Tues: Run - 4k
Wed: Cross train 30 mins (I swim but you can cycle, swim, whatever)
Thurs - Run 3k and then strength train
Fri: Rest
Sat - 40 min cross train (building to 60 min over the 8 weeks)
Sun: Long run - starts at 5k and builds up to 10k over 8 weeks

I really like it - I've done plans where it is just running and always managed to injure myself in some way or other - this makes more sense to me and I don't get bored with running. I don't do it on the days it says, my long run was today, tomorrow is stretch and so on.

For strength work I use New Rules of Lifting for Women and do the workouts twice a week. Its not as good as doing it 3 times but I'm training for a race in May so need to focus more on building my distance - I'll work to heavier lifting in the summer. I go to the gym, but I also have weights at home and work with them. You will NOT bulk up by strength training with barbells and dumbells - it won't happen, not unless you take some testosterone and eat like a monster - so don't worry about that. You also won't looks like Jillian Michaels unless you have her parents and genetic makeup but she has the kind of body you get if you strength train and lift heavy - she didn't get that body waving 3k weights around

LJSmith1989

Thanks for your reply, I might look at the Hal Higdon training plans. A few people have mentioned them to me now. Yeah I think thats the point with strength, it helps prevent injuries among other things. Theres a few post floating around about lifting, I might look into that to.. hmm!

Flixie00

I lift heavy and I run.

This time last year I had some issues with pain in my knees, but weighted squats and lunges have made my legs stronger and therefore improved my running and I have no knee pain. I lift 4 times a week, and I would love to have a bit more visible muscle, but despite some people telling me I would get bulky lifting, I have yet to see any evidence of that.

I will also be running my 1st half marathon in September.

I would recommend either following a plan like New Rules of Lifting for Women or get a PT, I went with the latter and have not regretted it.

CoachDreesTraining

Strengthen your posterior chain. This is the first link I clicked on from Google. It has some good non-gym exercises.

http://strongerrunner.blogspot.com/2012/01/posterior-chain-part-i.html

mmddwechanged

Bump

jlohcook

I'm currently using Nike Training Club program to build strength - they have beginner, intermediate, and advanced level, 30-45 mins and a routine that works with weights. I do this all at home. Purchase some dumbbells and a mat, you are ready to go.

So far, I'm seeing good progress, especially the flabby arms, and waist.

I usually do it before my run during the week.

billsica

I lift heavy and run. I'm doing strong-lifts 5x5 modified to 3x5.
Training for a 1/2 marathon and spartan sprint.

I lift 3 times a week. I'm having difficulty with squats and distance runs. I did c25k about 3 years ago. I'd love any advice on that.

What I want to do, I have young kids so it never goes as planned.

M - strong lifts A (30 min)
T - short run 3-6k
W - Strong lift B (30 min)
Th - short run 4-8k
F - strong lifts A (30 min)
S - rest
Sun - Long run 6-11k

LJSmith1989

Thanks for the replys,

I'm not scared of getting bit or anything like that, as its physically impossible and because I have been overweight, being bigger due to muscles will be very welcome!

I don't think I can afford a personal trainer but I am going to buy the new rules for lifting.

The main thing is not wanting to just do cardio, i feel quite weak if that makes sense? I want to be as strong as I can be.

AmandaW01

Thanks for the replys,

I'm not scared of getting bit or anything like that, as its physically impossible and because I have been overweight, being bigger due to muscles will be very welcome!

I don't think I can afford a personal trainer but I am going to buy the new rules for lifting.

The main thing is not wanting to just do cardio, i feel quite weak if that makes sense? I want to be as strong as I can be.

I completely understand what you're saying, its why I'm so pleased with this new program (new to me) I got fed up with just doing cardio and never feeling any stronger really, just able to run for longer before collapsing :-) But I ALWAYS get to about 8k and then I've damaged my knee/pulled a quad badly/had a lot of pain in my ankle/pulled a ham etc etc - its made me think I can't run, but I think now that its because I'm running but not training properly if that makes sense?

ThickMcRunFast

I don't lift heavy during marathon training, just body weight stuff.

2-3 days a week, depending on the mileage I'm putting in, a lot of planks, pushups, lunges, plyo, and squats. During my off season I will add weight to all the workouts.

LJSmith1989

Thanks for the replys,

I'm not scared of getting bit or anything like that, as its physically impossible and because I have been overweight, being bigger due to muscles will be very welcome!

I don't think I can afford a personal trainer but I am going to buy the new rules for lifting.

The main thing is not wanting to just do cardio, i feel quite weak if that makes sense? I want to be as strong as I can be.

I completely understand what you're saying, its why I'm so pleased with this new program (new to me) I got fed up with just doing cardio and never feeling any stronger really, just able to run for longer before collapsing :-) But I ALWAYS get to about 8k and then I've damaged my knee/pulled a quad badly/had a lot of pain in my ankle/pulled a ham etc etc - its made me think I can't run, but I think now that its because I'm running but not training properly if that makes sense?

Yea that makes sense, its definatly a good plan you have. Ive read about the book that you suggested to which looks really good

gnalani

I don't lift heavy during marathon training, just body weight stuff.

2-3 days a week, depending on the mileage I'm putting in, a lot of planks, pushups, lunges, plyo, and squats. During my off season I will add weight to all the workouts.

This is pretty much exactly what my advice to you was going to be. There is a ton of stuff you can do outside that will give you a great strength workout without being cooped up in a gym. I did a quick google search for "strength training using body weight" and found this: http://sportsmedicine.about.com/od/tipsandtricks/a/basictraining.htm

Good luck with your half marathon!

LJSmith1989

I don't lift heavy during marathon training, just body weight stuff.

2-3 days a week, depending on the mileage I'm putting in, a lot of planks, pushups, lunges, plyo, and squats. During my off season I will add weight to all the workouts.

This is pretty much exactly what my advice to you was going to be. There is a ton of stuff you can do outside that will give you a great strength workout without being cooped up in a gym. I did a quick google search for "strength training using body weight" and found this: http://sportsmedicine.about.com/od/tipsandtricks/a/basictraining.htm

Good luck with your half marathon!

Ahh cool, thanks

jzammetti

I have been using training plans fro Runkeeper - by the time I got to 10 miles, I realized I needed to strength train. Everything hurt, my arms literally felt like they belogned to someone else but were stapled onto my body.

Been strength training for a little over a month and seeing huge improvements