Strength Training for Runners

Hey Tops!! If you look in Runner's World (I think February or March) there is a great program in there for runners. I also do kettlebell twists for my abs, I can't believe the difference it's made in my posture. The squats and deadlifts have made my legs so strong and tireless... (well, almost!! lol!). I do one leg strength training session a week and I do it as far as possible from my long run as I can. I did it today and then ran 3 miles... I also work on my upper body for posture and balance. Clean and presses are a great single compound move...

You should go to RunnersWorld.com for more info (it's AWESOME!)

But here are the things I work on for my legs/core:
Lunges
Squats
Leg press
Leg extensions
Step-ups
Planks
Sit-up/crunches

Really anything that works all over is good. You want strong legs and also a strong core to keep your body upright. This also means you should work on your back, but I'm always bad about that.

Good luck on your half!

Great list! I would add hip-adductor and abductor exercises (you know... the machine all of the women assume with tone their thighs).

You doing the Frederick Half?

While I was working on my 1/2 I continued to do upper body workouts, but forsook the leg workouts as much as possible because I was having to build up mileage each week and wasn't wanting to have to fight soreness. Not sure if this would be considered right by some, but it worked for me, plus my legs have always been pretty strong and even muscular when I was heavier. When I finally hit my mileage goal I started implementing legs again.
Right now I continue to do 1 day of weights each week, full body and 1 day with just upper body, and if I can get a 3rd day in, which is rare, I mix it up .
For the upper body I'm not really looking to bulk up as much as get better definition, which does require building the muscle too. I'm looking more for looking "cut" than to Hulk up, if you know what I mean. And for that I tend to do 3 sets of 8-10 reps on most of the machines and will try to do free weights at least once a week.
With the weights though I still include some cardio because it does help me build endurance, usually a 20 minute cardio warm up with some cardio in between machines, like jump ropes, jumping jacks, etc.

I want to do the Rock in Roll in Rhode Island in August.

Bump ...I'll be starting half training in summer, but before then need to get my strength training on!

New Rules of Lifting is an AWESOME program (6 months).

Strength training my ENTIRE body is critical for avoiding injury.

Bump

check out Pfitzinger's website. There are some great moves there

New Rules of Lifting is an AWESOME program (6 months).
Strength training my ENTIRE body is critical for avoiding injury.

I was happy to see this. I started NROLFW last month and wish to start training for a half soon. I was hoping New Rules would be sufficient.

I also run half marathons and recently started adding strength training. I do the circuit at the gym twice a week and three times if I can fit it into my schedule. I also do one hilly run each week to get my legs prepared in case the half marathon is hilly.

My husband and I are also running the Rock 'n Roll half in DC and then we're doing another half on 4/28. Good luck!

Bump

I've had huge success with P90X - I skip the cardio and run. P90X2 has been incredible to cross train with - I have been able to main doubles on this program. I'm endlessly impressed with this program. I've added Brazilian Butt Lift based upon the recommendation of my Physical Therapist to target more hips, buns, and thighs due to frequent weaknesses in runners in these areas.