Strength training for runners

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Replies

  • sevsmom
    sevsmom Posts: 1,172 Member
    Currently training for a half marathon and I've been using the strength portions of ChaLean Extreme. Last summer, between half marathons (about 4 months) I also did Jillian Michael's Body Revolution. They are different, but I felt that my strength and muscle tone held steady.

    Also, squats, lunges, core work. . .all good stuff. Even in addition to a "formal" program!!

    Good luck!
  • jhstroebel
    jhstroebel Posts: 49 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

    Bump to watch this on a computer that doesn't have youtube blocked...
  • juliekins64
    juliekins64 Posts: 125 Member
    I am lifting heavy along side my running routine. I am doing New Rules of Lifting.

    Me too! I'm not following that book per say but my routine is similiar.
  • RunningRichelle
    RunningRichelle Posts: 346 Member
    I love doing yoga and body-weight strength training videos.

    Bikram yoga has really helped strengthen my hips, and Ripped in 30 by Jillian Michaels has really helped my core strength and lower body strength too.

    Would love to lift heavy like so many are suggesting, and I bet it really does help too! However I'm really happy with what I'm doing now, and getting the results I want :-)

    Since I started doing Bikram and RI30, I've gone from 12 minute miles on my short runs to 10 minute miles. Still slow as hell, but I'll take it! Also, I notice less aches and pains in my connective tissues post-run.
  • angbieb
    angbieb Posts: 668 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.

    Holy Shoot you're strong! Nice profile pic!!!:noway:
  • angbieb
    angbieb Posts: 668 Member
    I love doing yoga and body-weight strength training videos.

    Bikram yoga has really helped strengthen my hips, and Ripped in 30 by Jillian Michaels has really helped my core strength and lower body strength too.

    Would love to lift heavy like so many are suggesting, and I bet it really does help too! However I'm really happy with what I'm doing now, and getting the results I want :-)

    Since I started doing Bikram and RI30, I've gone from 12 minute miles on my short runs to 10 minute miles. Still slow as hell, but I'll take it! Also, I notice less aches and pains in my connective tissues post-run.

    Yeah yoga is great! Have you tried Pilates? That makes me feel really strong! On Youtube I like doing the Pilates w/ Denise Austin it makes my muscles feel great!!!
  • angbieb
    angbieb Posts: 668 Member
    Currently training for a half marathon and I've been using the strength portions of ChaLean Extreme. Last summer, between half marathons (about 4 months) I also did Jillian Michael's Body Revolution. They are different, but I felt that my strength and muscle tone held steady.

    Also, squats, lunges, core work. . .all good stuff. Even in addition to a "formal" program!!

    Good luck!

    Awesome! Great ideas! I'll check'em out! The one on youtube too! Sounds great...thanks!
  • angbieb
    angbieb Posts: 668 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!

    This is hilarious! The part about the trainer! OMG!!!:laugh:
  • iWaffle
    iWaffle Posts: 2,208 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?

    I'm still doing standard upper body strength workouts but I've had to scale back on my leg strength training because of the required miles for this half training plan. My legs are still sore today from the run Sunday morning. If you're not needing to do a long run each week then a standard leg day with a day off is usually fine for me. Currently there's no way I can do both. After this half in June I'll pick back up on the leg strength training.


    EDIT: 21 miles down this week, 21 more to go. That's my current leg workout.
  • angbieb
    angbieb Posts: 668 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.

    Sorry this is off subject but...your puppy is adorable! I have a Chocolate Lab too..
    Thanks for the awesome ideas everyone...so many, I haven't got to read them all! I know I can put something together with all this info...thanks so much!
  • Rpeat1
    Rpeat1 Posts: 49 Member
    There's some good advice on here.

    If you're doing a weekly hill/speed session your legs will be getting a pretty decent workout but core and upper body work are good supplements.

    If you're running anything more than 20k for weekly runs/races, and especially if looking at marathon or beyond then you should be looking far less at gaining muscle and focus on changing muscular composition. This will help with endurance whereas bulking will do the opposite.
  • angbieb
    angbieb Posts: 668 Member

    If you're running anything more than 20k for weekly runs/races, and especially if looking at marathon or beyond then you should be looking far less at gaining muscle and focus on changing muscular composition. This will help with endurance whereas bulking will do the opposite.

    How do you change muscular composition?
  • lawna73
    lawna73 Posts: 6
    My focus has been more on running but I do 2 strength training sessions a week at the gym. I do the machines in a circuit fashion. One set without a break between exercises. After reading all the wonderful ideas here, I may change this up a bit.
  • Rpeat1
    Rpeat1 Posts: 49 Member

    If you're running anything more than 20k for weekly runs/races, and especially if looking at marathon or beyond then you should be looking far less at gaining muscle and focus on changing muscular composition. This will help with endurance whereas bulking will do the opposite.

    How do you change muscular composition?

    Its where high reps low weight comes in. That'll increase the density of capillaries in the muscle and promote mitochondrial growth.
  • iLoveMyAR15
    iLoveMyAR15 Posts: 122 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.

    all of these - also check out nerdfitness.com, they have great at home workouts you can do, no equipment needed!
  • Takes2long
    Takes2long Posts: 367 Member
    Bump!! I just asked a similiar question. I'll have to read your responses later tonight :happy:
  • tkillion810
    tkillion810 Posts: 591 Member
    Billsica - thanks for the link to StrongRunner! Great site and lots of great info.
  • mlb929
    mlb929 Posts: 1,974 Member
    I do Brazil Butt LIft with very heavy weights as my cross training, it's strong in butt and leg work as well as a great ab routine and an upper body routine that i use heavy weights or a 25lb kettlebell for. I just skip the cardio part of the program as I don't need it when running.
  • Lisah8969
    Lisah8969 Posts: 1,247 Member
    http://www.bodybuilding.com/fun/wotw81.htm

    I do the routine outlined here. None of the days take more than 30 minutes and sometimes I will combine two days into one. I also run 4 days a week and do other cardio 3 times a week.
  • sidegrinder
    sidegrinder Posts: 28 Member
    I do squats, lunges, leg press, leg extensions and curls, and calve raises. Takes about 40 min. Twice a week, once heavy/once lighter. This will really toughen up your legs and help them hold up to the punishment of running--great preventative maintenance!
  • lilibean01
    lilibean01 Posts: 68 Member
    First of all, smart move to think about incorporating strength training! It will help with injury prevention, speed, power, balance, and endurance depending on what kind of strength training you do.

    I'm a distance junkie who does mostly 1/2 marathons but I'm looking to chase after my 2nd full marathon this year and continue to do full marathons in the future. When I'm on extremely stressful parts of my training (very long runs or intense speed work sessions) I don't lift as much, though. I do continue strength training, but I don't aim to add more weight or do more reps.

    I'm currently on a cycle to build both speed and power, and I do a combination of the Runner's World "Strength Exercises to Make You Run Faster" + additional squats, calf raises, and hamstring curls. The RW exercises are here:

    http://www.runnersworld.com/running-tips/strength-exercises-help-you-run-faster

    Injury prevention exercises are different. Things like picking up objects with your toes, hopping on one foot, one leg squats, etc. But if you're injury prone, it would be worth looking up some exercises.

    Don't forget about your upper body, too. The purpose of the rotating moves in the RW exercises is to help build core stability with leg motion so that you can keep your posture and form with all the rotating forces when you run. You should do chest, back, arms, and core strength training in addition to lower body.
  • lilibean01
    lilibean01 Posts: 68 Member

    If you're running anything more than 20k for weekly runs/races, and especially if looking at marathon or beyond then you should be looking far less at gaining muscle and focus on changing muscular composition. This will help with endurance whereas bulking will do the opposite.

    How do you change muscular composition?

    Its where high reps low weight comes in. That'll increase the density of capillaries in the muscle and promote mitochondrial growth.


    Agreed. This is important, especially for distance running. Think of your mitochondria as your energy converters (you want lots of those) and capillaries as the highways for oxygen to get to your muscles (more pathways means more oxygen your muscles can use). This overall increases your max VO2 (maximum oxygen consumption/aerobic capacity).
  • angbieb
    angbieb Posts: 668 Member
    Thanks Everybody! With all these ideas I can mix it up a bit!
    I know a lot of other runners were following this thread for ideas so I wanted to post some information that tufel (MFP member) sent me in a message because is it AWESOME! And it's not posted here...it looks like a fantastic ST workout and best of all you can do it at home!! Here's the URL...

    http://www.runnersworld.com/workouts/ironstrength-workout. Make sure you don't include the period when you copy and paste! I'm so excited because this is exactly what I've been looking for! I'm going to do it today and shoot for 3 x's a week and I'm hoping I can get someone to do it with me so we can share results...I want my behind to look like this:
    1899e609-8967-42eb-af4d-83b321836167_zpsc9fa52e4.jpg

    Anyone want to do it with me?
    Who's with me????:heart:
  • angbieb
    angbieb Posts: 668 Member
    First of all, smart move to think about incorporating strength training! It will help with injury prevention, speed, power, balance, and endurance depending on what kind of strength training you do.

    I'm a distance junkie who does mostly 1/2 marathons but I'm looking to chase after my 2nd full marathon this year and continue to do full marathons in the future. When I'm on extremely stressful parts of my training (very long runs or intense speed work sessions) I don't lift as much, though. I do continue strength training, but I don't aim to add more weight or do more reps.

    I'm currently on a cycle to build both speed and power, and I do a combination of the Runner's World "Strength Exercises to Make You Run Faster" + additional squats, calf raises, and hamstring curls. The RW exercises are here:

    http://www.runnersworld.com/running-tips/strength-exercises-help-you-run-faster

    Injury prevention exercises are different. Things like picking up objects with your toes, hopping on one foot, one leg squats, etc. But if you're injury prone, it would be worth looking up some exercises.

    Don't forget about your upper body, too. The purpose of the rotating moves in the RW exercises is to help build core stability with leg motion so that you can keep your posture and form with all the rotating forces when you run. You should do chest, back, arms, and core strength training in addition to lower body.

    Thanks lilbean! Another great workout! I think I will alternate the two!
  • contingencyplan
    contingencyplan Posts: 3,639 Member
    Thanks Everybody! With all these ideas I can mix it up a bit!
    I know a lot of other runners were following this thread for ideas so I wanted to post some information that tufel (MFP member) sent me in a message because is it AWESOME! And it's not posted here...it looks like a fantastic ST workout and best of all you can do it at home!! Here's the URL...

    http://www.runnersworld.com/workouts/ironstrength-workout. Make sure you don't include the period when you copy and paste! I'm so excited because this is exactly what I've been looking for! I'm going to do it today and shoot for 3 x's a week and I'm hoping I can get someone to do it with me so we can share results...I want my behind to look like this:
    1899e609-8967-42eb-af4d-83b321836167_zpsc9fa52e4.jpg

    Anyone want to do it with me?
    Who's with me????:heart:

    That butt belongs to MFP user iuliamad, and she is a lifter more than she is a runner AFAIK. PRETTY sure you'll have better luck getting that from high intensity lifting than running.
  • angbieb
    angbieb Posts: 668 Member

    That butt belongs to MFP user iuliamad, and she is a lifter more than she is a runner AFAIK. PRETTY sure you'll have better luck getting that from high intensity lifting than running.

    I know...I asked her about it and a lot of the exercises (lunges, squats x 3 times per week) is part of what she does for her workout routine and they are included in this workout as well!

    That's too funny! :heart:
  • GuybrushThreepw00d
    GuybrushThreepw00d Posts: 784 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.


    +1 for stronglifts. It's not "strength training for runners", but it's a great beginners weights program.
    I run and do SL5x5, 6 days a week (3 run, 3 lift) it works well.

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