Have you considered the positive impact of adding weight training for runners to your fitness routine? Training with light to medium weights could just be the key you need to make it past that invisible wall.
Weight training for runners will help you move your training routine to a completely new level. Weights are an important part of any well designed training program for any athlete, but these types of exercises are going to really boost your endurance, muscle strength and speed.
Although you may find some devoted runners who swear that they never touch any weights there is still ample data that proves weight training is highly beneficial.
It is important to find a weight routine that is designed to give you the results you want. Remember that weight training for runners consists of routines that maximize your abilities without adding bulky, oversized muscles.
With weight training for runners you should be able to improve your personal fitness level, boost your overall endurance and prevent many of the common leg injuries that many racers endure.
If you are already in excellent physical shape then the weight training may not make a tremendous amount of difference, but you should still notice positive improvements in a number of areas.
Right Way to Begin
It is simple to start incorporating weight training for runners into your personal training schedule.
Begin with light weight routines for the upper body. These training exercises should be performed 3-4 times a week.
Begin with hand-held weights that are 5-8 pounds, and do not try to work out with any hand weight in excess of 25 pounds. Most people should start the program with 2 sets of 12 reps and advance the # of sets and reps as you feel comfortable.
You will get the best benefits if you practice 3-4 sets that consist of 12-15 reps each.
Do not keep lifting to the point of failure.
The main point to keep in mind is that you do not want to rush your weight training routines. Start slowly and build up to more difficult routines and heavier weights according to your abilities.
Workout Suggestions and their Benefits
Try to perform these upper body exercises in the course of a week. These weight routines should be performed smoothly and quickly. Remember that you want strong, sleek, lean muscles, not a bodybuilder’s physique.
- dumbbell shoulder press
- lateral pull downs
- barbell bench press
- dips
- barbell incline press
- bench press
- dumbbell shoulder raises
Creating a stronger upper body will help you develop a more balanced and flexible body. Stronger triceps, shoulders and biceps also make it easier for runners to generate the arm pumping action needed to develop the best running technique.
Practice abdominal exercises for a stronger core. You can perform 25-100 crunches daily without worrying about overstraining your body. Core exercises will help you develop better breathing techniques and helps with overall endurance.
Do Calf raises – 3 sets of 25 reps.
This is a routine that will help prevent injuries such as shin splints.
You should perform 3-4 sets of 25 reps for each of these leg exercises-squats and lunges.
Including these leg exercises is an important part of weight training for runners. Squats are one of the best routines to perform because they give you the strong thighs needed to run in a powerful and efficient manner.
Practice lower body and back routines with weights at least 2-3 times a week.
You can use a machine to do back extensions. Always use enough weight to make it challenging, but do not try to strain your muscles unnecessarily.
Don’t Neglect Your Running Schedule
You should make weight training for runners a part of your weekly fitness routine. 3-4 sessions of weight training that last for 30-45 minutes will provide you with the best benefits.
It is important to remember that you cannot neglect your regular running schedule to practice strength training. Consider performing most of the weight routines on the days when you have your easiest runs scheduled.
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