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BERGBA7's Photo BERGBA7 Posts: 531
7/17/12 8:34 P

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Thank you very much Emmanyc! This was very helpful.
I read your blog about the balance / strengthening exercises for running! Great. Also, I never thought about setting up a routine that is longer than a week... but why not! That's a very good idea and I will think about it.
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EMMANYC's Photo EMMANYC Posts: 1,702
7/17/12 4:05 P

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Hi there

I've included a link to a blog I wrote last summer that described some of the exercises my trainer has showed me to help me build strength for running:

In addition to those exercises, I also usually most of the following:

- Upper body (all with dumbbells): hammer curls (supports the running arm movement), lateral raises, upright rows, lying chest press, triceps kickbacks. I do the standing exercises balanced on one foot, then the other.

- Core: back extension, plank

- Glutes/lower body: squats (lunges bother my feet, which have some old breaks in them, so I don't do them), one-legged or two-legged bridges

My typical workout schedule is a 9-day cycle as follows:

Day 1 - Long, slow run
Day 2 - Strength training, preceded by 20-40 minutes on the cross-trainer
Day 3 - Rest

Day 4 - Short, intense run of about 25-30 minutes (sometimes speed work, these days a run where I try to extend the length of my running intervals and minimize my walking intervals), followed by strength training
Day 5 - Cross-trainer
Day 6 - Rest

Day 7 - Tempo run (35-50 minutes)
Day 8 - Strength training with my trainer, preceded by cross-trainer
Day 9 - Rest

I do the toe-tapping exercise and the balancing on one foot exercises throughout the cycle, not just on ST days.

Hope that helps.

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BERGBA7's Photo BERGBA7 Posts: 531
7/17/12 10:39 A

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I was wondering whether you experienced runners could give me some advice on ST for runners?

For the lower body I am basically starting a routine of squads, lunges, presses, and deadlifts.
I do planks, abdominal work and upper body workout as well.

I have two main questions:
1. What type of ST exercises do you do to improve your running?
2. When do you do them? If I do 3 runs a week and 3 ST sessions a week and alternate them I will end up with only 1 rest day for my legs. I am afraid this might be too much. The other option is to do the runs and ST on the same days. This would give me more rest time for the lower body. Any ideas? Thoughts?


 current weight: 137.5 
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