As a frequent hiker as well as a runner, I believe that strong ankle and foot muscles are also important, both for balance and for shock absorbtion. Barefoot single leg calf raises are part of my lower body workout program.
Fitness Minutes: (162,570)
9/12/12 5:18 A
that's not a bad programme.
I'd suggest adding in conventional barbell deadlifts, and for all my clients, but ESPECIALLY runners, I focus on back exercises, as I believe a strong back to maintain form as you fatigue in the later stages of a run is very very important. Add in some standing 1 arm cable rows with your feet in a split stance or dumbbell rows.
After you build a base of strength, you might try some plyo drills for power.
I do almost 100% kettlebells. This spring I was avoiding squats because my knees were bugging me as I increased my running volume, so when I added squats back in this summer, I really saw an improvement in my running. The main lower body exercises I do (all with k'bells) are:
Walking lunges Kickstand squats Deep squat, bell racked to either side Deadlifts Good mornings
For the rest of it, I do some bent over rows, overhead presses, snatches, 1-arm swings, high pulls, cleans, halos, body circles, windmills and planks. I'm still trying to master Turkish getup, but will be incorporating them more as I improve.
In terms of the workout structure, I usually go by a timer and do 2 to 4-minute combo sets, with 1 minute rest in between.
What I mean like that, is a combo set might be squat/snatch, so I'd do 30 seconds squats racked on the right, then 30 seconds of snatches with the right hand, then switch and do the same with the left hand, to make a 2 minute round, or double that and do a 4 minute round. Sometimes I do sets for reps instead of time as well.
This seems to work well for running because it gets my heart rate up, as well as working my muscles, and then there is the brief recovery period, which I think helps with adaptation to sprint type work.
Fitness Minutes: (11,644)
51 9/11/12 3:44 P
I appreciate the response.
I'm currently running ~15 mi/wk and slowly building my base. It's kind of my "off-season" as my next big race (half marathon) isn't until April so motivation is tough to come by with no immediate goal to shoot for. Adding the strength training should help here.
Fitness Minutes: (56,836)
9/11/12 3:39 P
I used to run about 15 miles a week before I started the ST, in addition to elliptical workouts every other day of 40 mins. They helped me to shed 24kgs(about 53lbs) but then at some point the fat loss just stalled. So I sort of had to start ST because I was not really losing the excess fat any more, even when I cut calories further or increase them a little.
I am training for strength, not to bulk up (well, with a caloric deficiency, bulking up is not really possible anyway). So I do squats, dead lifts, bench presses, overhead presses, and barbell rows. I do only 3 of this list in a single workout, and I train 3 times a week. In between, I do run, but I did cut back on my running to about 9 miles per week. I must say I lost 1.5 inches in the circumference of my belly over the course of 2 months of weight training in rather intense side. Since this exercise setup seems to work for me to reduce the body fat percentage, I am planning to continue doing it.
Fitness Minutes: (11,644)
51 9/11/12 3:30 P
Strength trained for the first time in a LONG time today. I'd like to see what other runners do to improve strength and how it affects their training.
Here's what I did today: Pullups Single Leg Dumbell Deadlifts Pushups Planks (normal and side) Hamstring curls on med ball Dumbell squats Reverse dips on a bench
I'm hoping this will make me a better, stronger runner. And if I look better in the process then bonus!
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