Guide to Strength for New Runners

Hi! I've only been running for 8 months so I'm still a total novice myself but I just wanted to put together a post about strength training for new runners because I see a lot of people pick up the sport when they come to MFP and I want them to be able to learn from my mistakes. I spent 2 of those 8 months with bilateral foot injuries that I blame mostly on sloppy running form. Now don't get me wrong, I did my homework and all of my runs would start with great form but when I got fatigued, my form would degenerate into something resembling a convulsing orangutan. Couple that with the fact that I increased my mileage and volume by too much, too soon and you have a recipe for injury which is unfortunately the dish I was forced to eat... OK sorry for all the food analogies.

WHY am I telling you all this? Because I believe that if I had built a stronger core, I could have kept my form more easily while fatigued and I may have been less prone to injure myself. All I did was run; I incorporated no other form of exercise into my life and I thought that was OK. I was wrong.

Since adding a simple, relatively short strength and core fitness routine into my weekly schedule, I have notice a huge difference in my running. I no longer have the back pain I used to get after every run and I am much more capable of maintaining good form throughout my run, regardless of how fatigued I am.

Here is what I do for strength:

I do all of these twice a week, 2 sets of 12 repetitions and at about 50%-60% of the weight I would consider heavy.

Here is my routine:

Squats 2x12
Bent-Over Dumbbell Rows 2x12
Bench Press 2x12
Stiff-Legged Dead Lifts 2x12
Barbell Curls 2x12

I take no more than 30-60 seconds rest between sets.

You can do these exercises with or without a gym. Squats can be done with just your own body weight if you want and all of these exercises can be done with just a couple of dumbbells, at home, if you don't have access to a gym.

Additionally, twice a week after my shorter runs, I do squats and lunges with 15 pound dumbbells I have at home, 2x12. It takes almost no time to do and it's a nice cool down.

Currently, I am training for a marathon using Hal Higdon's 30 week long Novice Supreme program. It incorporates 2 days of "rest" per week but it is on those days that I work exclusively on my core. I consider this core exercise the MOST important part of my strength training as a runner.

The exercise I do takes less than 8 minutes in total and it really scorches my core. It's called the rotisserie and I found it at a website called Scooby's workshop. If you're curious what it is, here is the link to the video of Scooby demonstrating it. He seems like a really cool guy and I really enjoy his videos.

http://scoobysworkshop.com/2012/07/01/rotisserie-functional-core-abs-workout/

It's really easy to do and it has made a MAJOR difference in my life as a runner. It has all but eliminated the back pain I used to get from running and it has allowed me to keep proper running form when I'm fatigued.

This isn't intended to be a comprehensive guide to running for beginner's and my knowledge is far from complete. There are some really experienced and talented runners on MFP and I'm sure many of them have better advice than I do but this is the best I can muster right now as regards strength training and why you should do it as a new runner. I hope it helps some of you or at least inspires you to create your own routine.

Remember, I'm not an expert! Don't forget to ask your physician before beginning any new exercise routines!

***BONUS***

Here are a couple of videos that have really helped me with developing good running form!

https://www.youtube.com/watch?v=WibWjSEw-F4

http://www.youtube.com/watch?v=Tx6x2cD6Y8Q

And a webpage about form!

http://www.runnersworld.com/running-tips/perfect-form

Good luck!