I am a relatively newbie when it comes to the love of strength training. I am, what many would call, a cardio junkie. I love running. However, strength training plays a huge part in helping with my running and cardio endurance.
I have been searching the web and reading books trying to figure out a doable running strength training plan to follow. I want to run faster, further, and stay injury free. I am currently training to run in the Ragnar Relay race series in Southern California in 3 short weeks. It is my hope that these strength training moves will help prepare my body for the endurance challenge that I will be facing that weekend!
My current strength training routine is below. I add strength training twice a week. I usually do my strength training on Monday and Wednesday… depending on my schedule. Check out my strength training plan for runners!
I have set up a step down method with my weights. For week one I establish a weight for that particular move that when on my last set I complete it to failure (without losing proper form). Each move has a different weight, do what works best for you by playing around and challenging yourself with the weights.
If you don’t have the gym to do these moves, feel free to use your own body weight (or your children for added resistance/weight). My challenge is to use the same muscles with each training plan, but challenge them using similar yet different moves.
Week 1: 12 reps x 3 sets
Week 2: 10 reps x 3 sets
Week 3: 8 reps x 3 sets
Week 4: 6 reps x 3 sets
Rest week 5: (just in time for my Ragnar Relay Race!)
I plan on restarting this strength routine after my race (with the week 1 rotation). My weights (hopefully) will have increased and my muscular endurance will be stronger also.
For my running, I am still trying to complete the run fast mentality and maintain a faster yet comfortable pace. My unplugging from the computer and spending quality time with the family has cut into my me time for my long runs. I am hoping to enjoy a solid long run this weekend and incorporate hill training.
I am not a fitness professional… I am just sharing with you my current strength training plan that I am doing. I am finding that it works for me. As a runner, I am finding that it strengthens and challenges the important muscles needed for running.
Our strength training looks very similar. My issue is trying to find the best days to do them. Right now I do weights Sunday and Thursday. Monday is always an easy 3 miles and not hard on the legs, and Friday is my cross training day so weight before those days works well. The issue is if I miss a day because of life happening. Then I’m trying to figure out where to fit it without tiring my muscles out for longer runs. I have found it makes a huge difference both in running and in my physical appearance!
I need to get back into my strength training.
I’m a horrible runner!
My sister recently ran her first 5K. I’ll have to share this with her.
Thanks for sharing!
I do enjoy strength training and think that it’s such an important component to include in our weekly workouts. I generally map out my workouts for the week and for strength training sessions, what body parts I want to focus on. But I will admit that it does fall to the wayside if I’m focused on running or training for a race. I have to remember to keep doing some strength training too!
Strength is crucial for runners and everyone! Helps with preventing injuries, balance and overall health. Glad you are getting into it!
Typically cardio is every day and then I alternate strength training upper and lower body on opposite days.
well Im not a runner but I do strength train—and when I was a trainer back in the dark ages 🙂 —I always focused on them with my runner clients too.
Good for you! I’ve been doing more strength training this past year or two, and I really think it’s helped my running. Plus, it’s so important for preventing injury and keeping your body strong and balanced. I often tack on strength after a harder run so my legs have time to rest before running hard again.
I train a muscle group (or two) a day 🙂 I love it!!! I believe strength training is important to incorporate within your workout schedule no matter what form of cardio you do!
Although I haven’t done much of either for awhile… I much prefer strength training over cardio. 🙂
I love running, but I also really love strength training. I am hoping to be a faster runner by the time I am running my next half (September)
I need to start running.
I so have to start running again!
I have bookmarked this for when I get organized again.
Hey! Love the post. I am also a full fledged cardio junkie! At one point I was doing 2 hours a day of cardio 7 days a week! Then I hit a plateau and was actually gaining weight! So after talking to a few friends I decided to add 3 day a week of weight training and to take 1 rest day a week. I am in better shape now then when I was doing all the cardio! I never would have believed it if I had not seen it myself. Thanks for the inspiring post!