Hitting the weights is frequently the last item on a runner’s mind. Why waste time picking things up and putting them down when you possibly can be clocking miles? Well, how concerning the proven fact that it could improve your times, keep you from getting injured, and increase your endurance? This guide will put you on the proper path to being the very best runner you possibly can be with a plan that balances strength, mobility, and conditioning, regardless of what level you might be.
Why Runners should do resistance training
Everyone knows that running is some of the effective types of cardio. It builds up cardiovascular endurance and enhances mental toughness (anyone who has broken through “The Wall” knows exactly what I’m talking about). As great as which may be, it may even be very hard on the body. The repetitive nature of running can take its toll on anyone, especially if there are any muscle imbalances or weakened muscles surrounding problem areas. Adding a strength plan into your routine will help negate a few of this and make you a faster, stronger, and more resilient runner.
Strength training advantages runners in multiple ways:
- Enhances Muscle Endurance: Stronger legs and core means you possibly can go for harder, longer, without fatigue. Pretty appealing for people whose legs run out of steam before their goal distances.
- Corrects Muscle Imbalances: As mentioned before, strength training will help correct imbalances, which may occur with repetitive motions, especially if there’s any discrepancy in your gait.
- Builds Power for Speed and Agility: The stronger your legs are, the more power they’ll generate. That features your strides, which may, in turn, result in faster times. The increased strength may allow you to keep your footing in the event you’re running on terrain that isn’t flat ground and even level.
- Helps Maintain Form: As we begin to tire, form can begin to waver, possibly resulting in injury. A stronger body can maintain proper form for longer, reducing the possibility of getting hurt.
The Plan
Let’s be clear: we all know you’re not training to turn out to be the subsequent Mr. Olympia, so don’t worry about bodybuilding-focused training. As an alternative, we’re specializing in three important parts:
- Strength Training: We’re specializing in constructing strength and power reasonably than size, although that could be an added bonus. Our key muscle groups will mainly be the lower body and core, but we’ve also included other upper body movements for an entire program.
- Mobility and Flexibility: In case you’re an experienced runner, you already know that each of those facets are extremely necessary for longevity. In case you’re newer to running, then you definitely’ll discover quickly how necessary these are to maintain your joints completely happy and your legs loose.
- Cardio Conditioning: What form of running workout program would this be if we didn’t include some actual running in it? We’re targeting high-intensity to get you ready for race day. In case you’re not planning on racing, you’ll still construct endurance and stamina, helping you in your day by day runs.
Here’s the weekly schedule we’re using that balances running with targeted strength and conditioning (be happy to tweak it to your schedule):
- Monday: Strength Training (Legs & Core)
- Tuesday: Easy Run
- Wednesday: Mobility and Flexibility
- Thursday: Strength Training (Upper Body & Core)
- Friday: Interval Training or Hill Sprints
- Saturday: Long Run
- Sunday: Energetic Recovery (light stretching, yoga, or walking)
Strength Training Workouts
Monday: Lower Body Strength
We don’t expect you to be lifting monstrous amounts of weight, but try to be difficult yourself to go slightly outside of your comfort zone. That being said, don’t sacrifice form for heavier weight. We’re attempting to keep you healthy, not injure you!
- Squats: 3 sets of 8–10 reps
- Lunges (Walking or Static): 3 sets of 10 reps per leg
- Deadlifts (Romanian or Conventional): 3 sets of 8–10 reps
- Calf Raises: 3 sets of 15–20 reps
- Core Circuit: 3 rounds, 30 seconds each exercise
- Planks
- Russian Twists
- Mountain Climbers
Tuesday: Easy Run
Your selection of running workout. It shouldn’t be anything marathon-level; just get out and get some miles in without pushing it too hard.
Wednesday: Mobility & Flexibility
DO NOT SKIP THIS DAY! Especially as we age, mobility and adaptability becomes increasingly necessary. The goal is to maintain your joints healthy and muscles limber. These movements are going to allow you to stay loose and relaxed in your runs.
- Leg Swings: 1 minute each leg
- Hip Flexor Stretch: Hold for 30 seconds all sides
- Glute Bridge with Mini Band: 2 sets of 15 reps
- Lying Figure-4 Stretch: Hold for 30 seconds all sides
- Foam Rolling: Deal with calves, hamstrings, quads, and glutes for five–10 minutes
Thursday: Upper Body Strength
Yea, running is a lower body-focused sport, but, putting some working into your upper body goes to assist along with your posture, stride, and arm swing.
- Push-Ups: 3 sets of 10–12 reps
- Dumbbell Rows: 3 sets of 10 reps per arm
- Shoulder Press: 3 sets of 8–10 reps
- Reverse Flyes: 3 sets of 10 reps
- Core Circuit: 3 rounds, 30 seconds each exercise
- Side Planks
- Bicycle Crunches
- Leg Raises
Friday: Cardio Conditioning
I’m going to be honest with you; that is going to be a tough day. In case you’re just used to training distance, then these sprints are going to push you such as you’re beginning to run for the primary time again. There’s a technique to this madness, though, including improving your VO2 max and possibly your race times; I might say each of those are pretty positive things. Select one option or alternate weekly:
Option 1: Interval Training
- Warm-Up: 10 minutes easy jog
- Intervals: 30 seconds sprint, 1-minute rest x 8–10 rounds
- Cooldown: 5 minutes easy jog and stretch
Option 2: Hill Sprints
- Warm-Up: 10 minutes easy jog
- Hill Sprints: Sprint uphill for 30 seconds, walk down for recovery, repeat for six–8 rounds
- Cooldown: 5 minutes easy jog and stretch
Saturday: Long Run
Your legs might be hurting after your Friday workout. That’s why we wish you to go for an extended, moderate-intensity run today. We’re working on endurance and constructing your aerobic capability. Your respiratory must be regular throughout the run, reduce the pace in the event you feel yourself getting too winded. Look to try to extend the gap run by 10-15% every week to maintain yourself from plateauing.
Sunday: Recovery and Injury Prevention
You need to be taking at the present time as seriously as any of your other training days. Ensure you’re hydrating; do some form of sunshine activity similar to a straightforward walk, some yoga, foam rolling, or stretching. If you ought to go above and beyond, ice baths, massages, and even massage guns are an amazing option to improve circulation and relieve muscle soreness. This can also be an amazing day to stipulate what your weight loss plan will appear to be for the week. With how hard you’re pushing your body, you want to make certain you’re getting adequate nutrition. Going together with nutrition, make certain you’re getting enough sleep. That’s when your body does most of its recovery. Just DVR that show; you need to use the additional hour of sleep!
Wrap-Up
Integrating strength, mobility, and conditioning into your running regime goes to allow you to turn out to be a greater runner. Whether you’re training to compete or simply wish to challenge some personal goals, this program can allow you to get stronger, stay healthy, and move faster for longer. Stick to the plan, increase weights little by little, and watch your progress proceed. As you recognize, in the case of running, as with most things, consistency is essential. There’s just one thing left to do: lace up those shoes and get on the market!
