Posts Tagged ‘ weight lifting ’

Top Ten Strength Training Exercises for Runners

KettleBellSquatWinter is a great time to focus on the weight room, building strong muscles that will keep you from injury and help you to become a more dynamic runner.

While I’m a big proponent of pilates for strengthening muscles, especially core muscles, I also like to incorporate weights into my strength training workouts. There are many exercises that are effective in building a stronger you, but below are my:

TOP TEN STRENGTH TRAINING EXERCISES FOR RUNNERS

Goblet Squat

1001-goblet-squat-483x300

 

 

 

Push-ups

Push-ups

 

 

 

 

Walking Lunge

walking-lunge

 

 

 

 

 

Single-Leg Squats

single-leg-squat

 

 

 

 

Single-Leg Deadlifts

single-leg-deadlift

 

 

 

 

Bulgarian Split-Squat

split-squat

 

 

 

 

 

Russian Twist

russian twist with medicine ball

 

 

 

Pull-ups

pull-ups

 

 

 

 

 

Back Extensions

backextension

 

 

 

 

Step-Ups

Dumbbell-StepUp

 

 

 

 

 

 

As I said, there are many more exercises that are wonderful and also effective for runners, but these are a great place to start. These focus on the entire body, but specifically legs and core. There are many different camps in regards to how often, how many reps, and how much weight one should lift, but I would recommend to start with 3 sets x 10 reps of enough weight that you can keep good form for each exercise while still taxing your muscles. If you can do all the reps with ease, you need to increase the weight. (Sidenote: Just last week I was doing the same exercise as a man twice my size but with a heavier weight!)

Happy running! 🙂

Training Day

I’m officially in my second month of personal training. I am loving it! While each week is basically the same I like to mix each of my strength training sessions up with some new exercises to keep my workouts fresh and interesting. I’ve also introduced some classes into the schedule like yoga and pilates for balance, flexibility and core strength.

I split my strength training days into two groups because that’s what works best for my daily schedule: Day 1 – Back and Biceps, Legs and Abs, Day 2 – Chest and Triceps, Abs.

The reason I split my sessions in this way is because Back and Biceps, Chest and Triceps are complimentary muscle groups, meaning you often use one when you work out the other. For example, I did a bench press for my chest and that movement also made my triceps work hard. And abdominals can be worked out every time you do any strength training.

Others like to do full body workouts, while others focus on upper body (arms, chest, back, abs) one day and lower body (legs, glutes, hips) the next. I think that the most important part of a strength training routine is making sure you have at least one rest day in between lifting to make sure your muscles have enough time to heal. And, if your muscles feel extra sore, don’t push yourself and lift more weights but wait until you are fully recovered. Rest is just as important as a proper strength training schedule.

Next week I’ll give you some of my favorite strength training exercises to try on your own. And remember, lifting weights is a great compliment to any fitness routine as it builds a stronger body to burn fuel faster and minimize injury! 🙂