Need strength training help from/for runners

subscribing...I'm interested in what others have to say! I've been wondering the same thing.

Hi, I used to be a competitive runner (on hold while pregnant). My schedule was run 4-5 times per week, one long run (15 km), 2 speed 10 km one with more hills, and 1-2 very high intensity interval runs 30ish minutes. I would cross train cardio 1-2 times per week with rowing, elliptical or stationary biking. On one of the cross training days I would also do a 30 minute kettle bell workout (this massively improved my core, hip girdle, shoulder girdle and leg strength). I also did about 2-3 other strength sessions throughout the week including full body TRX and free weights. Weighted squats, plie squats, lunges, single leg deadlifts, glute bridges, kick backs, single arm row and push ups I found to be the best for strengthening for running. I also had one day focussed on my shoulders, biceps and triceps, because my arms are scrawny runner arms. I keep up a variation of this workout schedule while pregnant. Only 6 weeks to go!

When I was running 2-3 times a week for a little cardio while I concentrated on lifting, I did a full body program 3 times a week which was a modified version of Strong Lifts 5x5. When I increased my running to support a half marathon, I also followed the Hal Higdon Intermediate Half Program and I modified the program to a twice/week full body routine. It varied depending on the mileage, but something like this:

M: Easy 3 mile run plus Lifting A
T: Easy 5
W: Speedwork (~5 miles total)
Th: Easy 3 mile run plus Lifting B
F: Rest
Sa: 5 mile run at race pace
Su: Long run

What exactly are you looking to get out of strength training?

Strength training for running is usually done to correct muscle imbalances and concentrating on things that will improve your form and reduce the chances of injury.

In that regards, you will want exercises that will target your core muscles, hips, and glute muscles. These are usually the most underdeveloped muscles that lead to poor form and injury.

As far as schedule, there is some talk in this article which suggests doing your strength training 6 hours after a moderate to high intensity run. So if you have days where you run harder than other days, schedule your strength training about 6 hours after that. The very next day would be your easy run (or recovery run) day.

http://www.runnersworld.com/newswire/how-best-to-combine-strength-training-and-running



quoted

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If possible, Doma says, try to arrange your schedule so that on days that you run and lift, running comes first.

"I found that lower-extremity resistance training performed six hours prior to running sessions at moderate to high intensities cause carryover effects of fatigue the next day to a greater extent than the reverse sequence," he says. "Therefore, if undertaking lower-extremity resistance training and running sessions on the same day, it is best to undertake a running session before a strength-training session, for example, running in the morning before work and lower-extremity resistance training in the evening after work."

In this scenario, it would make sense to have that morning run be one of your harder workouts of the week. Your workout the following day would then be an easy recovery run, which would be warranted even without the evening lifting, but is that much more called for on the basis of Doma's research. This sequence would also mesh with many coaches' recommendation to have great discrepancy between your hard and easy days, so that you can better recover from your toughest workouts, instead of including hard elements of non-running training on your easy running days.

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Have you thought about adding in some rowing workouts as part of your cross training? Since you rowed in college I realize you might prefer just about anything to the erg (wink), but it's a great tool for runners and as you know there's lots of great core work in every stroke. Here are couple of articles that might be useful:

http://www.active.com/running/articles/why-runners-should-be-rowers
http://running.competitor.com/2013/10/training/row-your-way-to-a-better-run_87662

_dracarys_ wrote: »

I did two days of full body barbell training a week on the days I didn't run. I'd probably cut the cross training you're doing and swap it with lifting. I used the stronglifts plan when I did this.

This is pretty good advice. 2x a week, full body, hitting everything in just a few compound movements. It can be barbells, dumbells, or body weight, really doesn't matter what exact method.

gradchica27 wrote: »

I ordered New Rules of Lifting for Women, so I'll try doing a 2x/week strength around my running.

I especially need some lower an/core workout. This last pregnancy has pretty much killed any core strength I had.

That's probably a good place to start. Run with that for a month or 2 and see how you do.