Far too often I come across runners, who simply and only run - their remedy is to only run, especially if their focus is long distance. Its easier to think that the only way to improve on your running times and endurance is to run - run longer, run more hills, spend one day a week on track work etc.
Mention the word 'strength' to one of these runners and fear comes into their eyes - how will strength improve their running? Strength will make them tired and 'bulky'. They don't have the time to do strength...
Truth is, strength twice a week is easy to incorporate into any training program. Cut short one long run and substitute the last 10 -15 minutes on strength work, do a short but focused strength set after a slower run, or simply take a 'rest' day and do a strength and stretch workout instead - yes you will be missing a run, but this small change will result in massive changes in the long haul.
Why Strength?
What Strength?
Anyone new to strength training has that fear - what exercises do I do? How many do I do? I feel like I am doing them wrong so I don't want to do them... There are many exercises out there, that enhance the runners ability. Exercises that focus on core, hips and glutes should serve as primary focus.
Examples are: Squats, weighted Squats, Clams, Lunge, Bridge, Single Leg Bridge, Dead Lifts, Calf Raises, Side Plank, Plank, Push-ups
When starting off, take 5 of these exercises and do 3 rounds of 10 (do all 5 exercises as 1 set, before repeating the set), on a Tuesday for example. On Saturday, take the next 5 exercises and do 3 rounds of 10. Its important to not start off heavy or over do the sessions - focus on doing the correct technique and not feeling discomfort and unnatural pain. As the weeks progress, the repetitions can be increased, or number of exercises added.
Also, try get someone to 'spot' you during the initial weeks - this is someone who knows their strength work, or a coach. Don't be afraid to ask how a exercise should be done; if done incorrectly, it could result in injury. If in doubt, if it feels wrong and you hurt in the wrong places, STOP. Its also important to go slow and focus on contracting your core through the exercises (yes even squats).
My Program:
I currently do bodytec once a week, which is a 20 minute total body workout.
On Wednesdays I do runners specific conditioning and strength with a coach. It is 1 hour long and follows a hard session (of hills or intervals).
On Fridays I follow my provided strength #2 program - this is an increased intensity strength plan.
On Sundays I follow my provided strength #1 program - this is an low intensity strength plan, following my long run.
I try incorporate at least a 5 minute stretch after each of these strength sessions, or alternatively I use the foam roller, particularly after Bodytec.
Some of my exercises include:
Mention the word 'strength' to one of these runners and fear comes into their eyes - how will strength improve their running? Strength will make them tired and 'bulky'. They don't have the time to do strength...
Truth is, strength twice a week is easy to incorporate into any training program. Cut short one long run and substitute the last 10 -15 minutes on strength work, do a short but focused strength set after a slower run, or simply take a 'rest' day and do a strength and stretch workout instead - yes you will be missing a run, but this small change will result in massive changes in the long haul.
Why Strength?
- Strength builds muscle and improves muscle endurance, which means that your muscles will be able to endure for longer, allowing you to run further and faster before fatiguing.
- Strength reduces the risk of injuring, particularly if you are aware of muscle imbalances and work on correcting those.
- Strength training works on muscles that are often underused during running - this once again reduces injury risk as stronger muscles are not being over used, if the strain is distributed more to other muscles.
- Strength training builds more muscles, which results in the bodies ability to burn fat - burning extra fat and losing weight is just an added benefit that many people will enjoy.
What Strength?
Anyone new to strength training has that fear - what exercises do I do? How many do I do? I feel like I am doing them wrong so I don't want to do them... There are many exercises out there, that enhance the runners ability. Exercises that focus on core, hips and glutes should serve as primary focus.
Examples are: Squats, weighted Squats, Clams, Lunge, Bridge, Single Leg Bridge, Dead Lifts, Calf Raises, Side Plank, Plank, Push-ups
When starting off, take 5 of these exercises and do 3 rounds of 10 (do all 5 exercises as 1 set, before repeating the set), on a Tuesday for example. On Saturday, take the next 5 exercises and do 3 rounds of 10. Its important to not start off heavy or over do the sessions - focus on doing the correct technique and not feeling discomfort and unnatural pain. As the weeks progress, the repetitions can be increased, or number of exercises added.
Also, try get someone to 'spot' you during the initial weeks - this is someone who knows their strength work, or a coach. Don't be afraid to ask how a exercise should be done; if done incorrectly, it could result in injury. If in doubt, if it feels wrong and you hurt in the wrong places, STOP. Its also important to go slow and focus on contracting your core through the exercises (yes even squats).
My Program:
I currently do bodytec once a week, which is a 20 minute total body workout.
On Wednesdays I do runners specific conditioning and strength with a coach. It is 1 hour long and follows a hard session (of hills or intervals).
On Fridays I follow my provided strength #2 program - this is an increased intensity strength plan.
On Sundays I follow my provided strength #1 program - this is an low intensity strength plan, following my long run.
I try incorporate at least a 5 minute stretch after each of these strength sessions, or alternatively I use the foam roller, particularly after Bodytec.
Some of my exercises include:
Band walks forward, band walks lateral, calf raises, sit ups
Lunges, clams, push ups, plank
Step ups, Single leg hip raise, Arm-Leg Raise and Single Leg Dumbbell Shoulder Press
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