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.
| current weight: 4.0 over