Strength training for runners

angbieb
angbieb Posts: 668 Member
in Fitness and Exercise
Hi...
I'm trying to incorporate strength training into my workouts because I know if you your legs, core, etc. is stronger you will become a better runner. How long do you strength train and what exercises do you do?

Thanks!:heart:

I want to set up a workout schedule that's quick (like hopefully under one hour) for strength training.:flowerforyou:
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Replies

  • melaniecheeks
    melaniecheeks Posts: 6,349 Member
    Also interested in teh responses to this one.

    On my non-running days, I make sure I do 2 sets of 20 each squats and push-ups, but that's fairly minimal.
  • angbieb
    angbieb Posts: 668 Member
    Yeah...I'm hoping to get a lot of input on this..especially for leg work, because I want to avoid injury and I feel that if my legs are stronger that give me a better chance!
  • drop_it_like_a_squat
    drop_it_like_a_squat Posts: 377 Member
    I used to run a lot before I got injured pretty badly 1 year ago. I play football since I was 10 so I always had pretty strong legs.
    But what I was doing on top of that back then were a few exercises at home a few times a week in no particular schedule, like:
    Squats, lunges, jumping jacks, squat jumps, glute bridges, hip adductors, ... :)
  • rduhlir
    rduhlir Posts: 3,550 Member
    I am lifting heavy along side my running routine. I am doing New Rules of Lifting.
  • fittertanme
    fittertanme Posts: 259 Member
    I do 15 lunges 25 step ups with weights them 25 with weights on one of them large balls and also mix in a few chest press and anythink that might help but I have to mix them
  • timeasterday
    timeasterday Posts: 1,368 Member
    I do three P90X strength routines each week on my non-running days. That has been working out well for me.
  • kokalvt
    kokalvt Posts: 143
    Some leg work my trainer has me do are step-ups on risers with weights in each hand...I use a riser that is 6 'blocks' high and use 15lb weights...10 step-ups each leg, do this 3xs...also, weighted lunges are killer! I also do weighted squats (10 squats while holding 15lb weight above my head)
  • hpilon27
    hpilon27 Posts: 43
    With all the running, walking, and skating that I do, I felt that my legs were very strong but that my upper body was lacking. I wanted to even out and so joined the gym a few weeks ago. I started a program with light lifting, ab work, and then cardio (either a run or something with less impact like the elliptical). I already feel stronger. I ran stairs a lot throughout the winter and that had amazing results!
  • rybo
    rybo Posts: 5,424 Member
    I do a body weight centered workout, it's quick & effective.
    It's a mix & match of squats, lunges, jump squats, pistol squats, split squats, step ups, and box jumps. Upper body is push ups, pull ups, dips, overhead presses.
    Then various ab work. Plank, hanging leg raises, v-ups, boat pose, hollow body hold.
  • cbeckl
    cbeckl Posts: 79
    Bump~~ I could use this info!
  • ArroganceInStep
    ArroganceInStep Posts: 6,239 Member
    What kind of running?
  • jenndymond
    jenndymond Posts: 117 Member
    Lunges, squats, anything and everything core (I do alot of kettlebell work)
  • Capt_Apollo
    Capt_Apollo Posts: 9,026 Member
    Bump. Will respond when I'm not on my phone. Gimme an hour.
  • josiereside
    josiereside Posts: 720 Member
    I run 3 days per week and alternate with strength training DVDs. Currently using Jillian Michael Rippled in 30 but I so full body strength workouts normally. When done with this routine, switch up to P90X but will still run every other day.
  • billsica
    billsica Posts: 4,741 Member
    I'm currently training for a half marathon.

    I'm lifting heavy. Doing stronglifts 5x5 (I do 5x3) I keep my workout to 30 minutes (45 max)

    With the big compound movements, I'm able to squeeze a good workout in. Squats, Deadlifts, pendly row, overhead press, bench.

    Squats are a bit of a challenge and I wrestle with the balance between that and running. So far I just run though the pain of being sore for the first mile seems to work. I'm at 340lbs on squats, not sure if I should go further or deload.

    I'm also looking to incorporate some more accessory workouts to improve my posterior chain.
    I've read this article: http://strongerrunner.blogspot.com/2012/01/posterior-chain-part-i.html
  • Loftearmen
    Loftearmen Posts: 380
    I would run stronglifts 5x5 or starting strength and follow the same progression but only lift twice a week. Then I would run three days a week with varying intensity. For example:

    Monday: Short run but pushed for speed
    Tuesday: Stronglifts
    Wednesday: Easy run
    Thursday: Stronglifts
    Friday: Off
    Saturday: Big *kitten* run
    Sunday Off
  • angbieb
    angbieb Posts: 668 Member
    What kind of running?

    I'm running a half-marathon in September...maybe sooner, if I can find one I like!:smile:

    Oh and I was also going to ask...stronglifts 5X5..is that just 5 different weight lifts?
  • contingencyplan
    contingencyplan Posts: 3,639 Member
    http://www.youtube.com/watch?feature=player_embedded&v=6qi1hd5M7ec A sandbag strength training workout specifically designed to help prepare for obstacle 5k races such as the spartan sprint and tough mudder.

    http://www.youtube.com/watch?v=UbPV3PEkaic sandbag strength workout for runners
  • ArroganceInStep
    ArroganceInStep Posts: 6,239 Member
    What kind of running?

    I'm running a half-marathon in September...maybe sooner, if I can find one I like!:smile:

    Oh and I was also going to ask...stronglifts 5X5..is that just 5 different weight lifts?

    http://stronglifts.com/

    For distance running, building strength isn't going to have the same kind of direct benefits that it would for say, sprints. It's still definitely a good thing to build up for overall fitness and physique. Loft's suggestion is solid. Pick a beginner program, but dial back the intensity/frequency a bit so that it doesn't interfere with your running.
  • MorganLeighRN
    MorganLeighRN Posts: 411 Member
    Bump for later!
  • _chiaroscuro
    _chiaroscuro Posts: 1,340 Member
    I am lifting heavy along side my running routine. I am doing New Rules of Lifting.

    Yep, beat me to it. :)
  • Capt_Apollo
    Capt_Apollo Posts: 9,026 Member
    a lot of people have already said what i wanted to say, but i'll still add some more.

    there is a saying in track: you can only run as fast as you can move your arms. i see runners all the time who struggle to keep their arms up.

    you can totally fit two lifting days in your week.

    Day 1 is squats and bench day. assistance exercises can be pull ups/chin ups, hyper extension, dumb bell bench press, and rear laterals. day 2 is dead lifts and overhead press. dumb bell rows, dips, good mornings, and curls.

    the above is a little upper body heavy, but it does hit a lot of the areas you need to develop to be come a better runner. you can also throw in some box jumps and lunges (on seperate days).

    like a previous poster said, you can do three runs a week. one run is a speed run and the second is a nice and easy run. the third is a long run for increasing endurance.
  • rwhite08
    rwhite08 Posts: 5 Member
    I would recomend building a core workout twice a week into your weekly plan. Also focus one day on legs where you could be doing body weight squats and lunges. Depending on individual preferences some people like to use leg machines at the gym aswell as a lunge workout. The stronger your legs get the more likely you are to start doing weighted lunges and squats.
  • Laura42012
    Laura42012 Posts: 180 Member
    I did Jillian Michaels' Body Revolution & it had a huge improvement on my running. Also p90x's strength days are good. Then there's Chalean extreme's but I'm not a big fan of her videos.

    If at a gym, you can download the p90x routine and easily do it at a gym without the video. It's a good plan and quite effective. It's 50 minutes for the video but without it and all of his jabbering, you can speed it up.
  • emblu
    emblu Posts: 272 Member
    http://www.runnersworld.co.uk/
    try runners world hun, they have training plans n shed loads of info x
  • IronPlayground
    IronPlayground Posts: 1,594 Member
    I helped a friend yesterday who is the same. He prefers running, but understands the importance of strength training.

    We put together a 2 day/week strength training program. That would incorporate the compounds lifts. It looks like:

    Monday: Run
    Tuesday: Squats, Bench Press, 2 Assistance lifts for Squats and 2 Assistance lifts for bench
    Wednesday: Run
    Thursday: Deadlifts, OHP, 2 Assistance lifts for Deadlifts and 2 assistance lifts for OHP
    Friday: Run
    Saturday and Sunday: Rest
  • LoraF83
    LoraF83 Posts: 15,694 Member
    I do Strong Lifts 5x5. I lift 3 times a week, for about 30-40 minutes at a time.

    It's made a huge difference in my running.
  • DennyHodge
    DennyHodge Posts: 56 Member
    Since I run 6 days a week, I don't do any leg related strength training. What has worked for me is getting my core and upper body stronger. This has helped tremendously in perfecting my running form and stride.

    Since I'm a lot stronger, my form doesn't break down as much and I can run longer and faster. Not to mention I have been 100% injury free since then. I think people focus too much on legs but running incorporates the entire body and having a strong core is essential.

    Fore core work I use Manny Pacquiao's boxing routine for abs. It's more functional, and for me functional strength is everything.

    For upperbody strength, I do the standard arm, chest, and shoulder routines using the bench, barbell, and dumbbells. I also do a ton of push ups and pull ups.

    For endurance I add heavy bag training. Speed shadowboxing, boxing, and kickboxing.
  • PeteWhoLikesToRunAlot
    PeteWhoLikesToRunAlot Posts: 596 Member
    I do classes at work that are called "fitness fusion". Basically they mix some high intensity cardio to get heart rate up, followed by quick transitions to strength training on various muscle groups, but focusing more on core and stability/balance - one-legged burpees are a favorite (of the trainer, I personally think they should rot in hell :), squats, various dumbell repetitions while in a plank position, box jumps, etc. I'd definitely recommend some strength training that incorporates some of these exercises, they've helped immensely with my running form, especially as I get tired on a long run. Good luck!
  • PetulantOne
    PetulantOne Posts: 2,131 Member
    My focus is more on strength than running. I'm doing stronglifts 3 days a week, and running two. If I end up signing up for a race, I'll most likely just switch the two.

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