Cross Training

Do runners need to strength train?

Do runners need to strength train?

This is a companion article with “Strength Training Benefits.”

I recently had a conversation with my friend, and fellow runner/trainer Justin Lutick about the importance of strength training, especially for runners. Actually, our conversation was mostly about the lack-there-of in the running world. As the new year moves forward, a time when many people are making goals and resolutions, why not incorporate a vital piece of the fitness equation into your routine? Let’s take a look at the fundamentals of strength training, as I have included the why, what, and how to get you started.


When should I train, and how often?

Pre-season – 2-3 times per week – heavier weights, more sets
In-Season – 1-2 times per week – moderate weight & intensity
Post-Season – 2 times per week – moderate to heavy weights

What should my routine look like?

1-3 Training Sessions per Week
10-15 Exercises per Workout
1-2 Sets per Exercise
12-20 Reps per Set
Moderate to High Intensity
Moderate to Heavy Weights

This is a circuit training routine that covers every major muscle group (starring yours truly):

Leg Press Bottom

Plate Loaded Leg Press - 12-20 Reps Per Set


Chest Press Bottom

Dumbbell Bench Press - 12-20 Reps Per Set


Seated Row Back

Seated Cable Row - 12-20 Reps Per Set


Squat Bottom

Standared Barbell Squat - 12-20 Reps Per Set


Lat Pull Bottom

Seated Lat Pulldowns (Wide Grip) - 12-20 Reps Per Set


Dips Bottom

Assisted or Unassisted Dips - 10-15 Reps Per Set


Leg Ext Bottom

Leg Extensions - 12-15 Reps Per Set


Shoulder Press Bottom

Standing Overhead Shoulder Press - 12-15 Reps Per Set


Lunge Bottom

Reverse Lunges - 12-15 Reps Per Leg


Leg Curl Top

Lying Leg Curls - 12-15 Reps Per Set


Triceps Bottom

Cable Triceps Pressdowns - 12-15 Reps Per Set


Single Leg Lunge/Squat Bottom

Single Leg Lunge/Squat - 10-15 Reps Per Leg


Biceps Curl Bottom

Barbell Biceps Curls - 12-15 Reps Per Set




This is a companion article with “Strength Training Benefits”, that explains why adding strength training can benefit you as a runner.



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This post was written by:

- who has written 7 posts on Trail Running Club.


After graduating from Western Illinois University in 2004, Boone furthered his career in the health & fitness industry, and currently works full time as a fitness specialist at the University of Phoenix. A lifetime runner and outdoor enthusiast, Boone enjoys competing in endurance events on both road and trails. Moving to Arizona in 2008 opened the door to endless opportunities for exploration, adventure, and even ultra-running. When Boone is not training clients, odds are you can find him on the trail somewhere around the Southwest.

Since 2009, Boone has 19 Top Ten finishes including:

• 2nd Overall 2012 Mesquite Canyon Trail 50K
• 4th Overall 2012 Lost Dutchman Marathon
• 2nd Overall 2012 XTERRA McDowell Mountain 15 mile run
• 6th Overall 2011 Zane Grey Highline Trail 50 Mile Endurance Run
• 4th Overall 2011 Old Pueblo 50 Mile Endurance Run
• 1st Overall 2010 Sedona 50K
• 1st Overall 2010 Flagstaff 50K

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