WT for runners

[ncuneo]

Anyone know of a good weight training program for runners? I'm about to finish NROL, but that hasn't really been a good program for me since I'm primarily a runner and I want my weight training to be cohesive with my running and improve my times. I have a trainer who claims he do great things for me, but I just don't think I can't swing the money right now.

[Ilene]

I weight train and run, have been for 5 years... I've followed different programs, I've done NROL and have had no problems with that specific program or doing BFL type workouts... I like to change things up... The only thing i try not to do is work legs on a running day, but sometimes that's not possible so I do both, like today is one of those days ... I just have to add that I don't run far or for long, one hour is usually the max I run for...

[EliteTrainer]

When it comes to weight training for runners, consider training for muscular endurance. Since running requires endurance, you want to train your muscles as such.

Do lighter weights and perform exercises for 12-15 reps, compound sets may be a good idea as well.

[sacha]

I would recommend kettlebells actually, which is resistence training but also endurance.

[nelie]

Yeah I didn't see this earlier but kettlebells are great. One of Pavel Tsatsouline's book talks about a test they did which was interesting. They split a group of people of equal abilities into 2 groups to train for a running race over a period of a couple months. The first group did normal running routines to train, the other group didn't run at all, only did kettlebells. The second group actually ended up outrunning the first group. It was pretty impressive.

[kaw]

I know this falls under the category of obvious advice, but if running is your current priority and weight training comes second, organize your weekly workout schedule so that you are freshest for running. So, if you run and lift on the same day, put the lifting after the running, rather than vice versa. Or, make sure you run the day after a rest day, when you're freshest, and put the weight training toward the end of the period of back-to-back training days.

In terms of how to design a lifting program that will improve your running, I'd be inclined to snoop around the websites of Runners World, or other similar places, for ideas. But, because this is Teh Internet and inexpert advice abounds, I'll offer some too.

My first instinct -- as a non-runner -- is that you'd want to focus your weight training on strengthening (a) your core and lower back; (b) the rest of the upper body; and (c) your legs, in decreasing order of priority. So, I'd probably keep the leg work relatively minimal -- e.g., higher rep sets only, or heavy low-rep sets only once a week. You might also choose exercises that emphasize balance -- e.g., one-legged squats, split squats, lunges, etc. -- as opposed to brute strength (e.g., leg press).

But, I could be completely full of it.

//b. strong,
Kim

[sacha]

Oohh pistol squats! Eeek. When I can do 1, I will be proud.

[Shannon in ATL]

Runner's World does have a lot of good info for this - every month the print edition has some workout suggestions, there are more online.

I hate pistol squats with a violent passion, but they do help with the balance.

[midwife]

And pay attention to your hamstrings. Women runners often have an imbalance of superstrong quads to fairly wimpy hamstrings.