Weight training provides numerous performance and health benefits to distance runners. A workout program specifically designed for runners can typically be completed in about 30 minutes. Emphasis is on improving overall strength, but specific attention is directed toward the muscle groups and actions that are required during the running stride.
Benefits
Although distance runners are typically lean, many advanced and professional runners incorporate weight training into their fitness routines. The strength and power from consistently participating in a weight training program can prevent injuries, increase speed and power and also increase a runner's running economy by improving stride length and running form.
Schedule
A common recommendation is that a runner lift weights two days per week, with at least 48 hours of rest in between training sessions. A typical schedule consists of working out Mondays and Thursdays or Tuesdays and Fridays. Weightlifting days are likely to fall on days you're also running. In such cases, try to complete your running sessions first so you're not too fatigued from weight training.
Exercises
Perform weight training exercises that utilize your body weight and free weights and are completed while on your feet so you better develop the muscles involved in running. A general weight training workout consists of shoulder presses, push-ups, rows, biceps curls, triceps extensions, squats, deadlifts, lunges, calf raises and abdominal crunches. In week 3, incorporate step-ups, single-leg squats and jumping rope. Explosive exercises to be done at week 7 or 8 include box jumps, single-leg hops and split lunge jumps.
Progressive Training
Before weight training specifically for running, a runner should focus on developing general base strength, which would consist of completing basic weight training exercises that develop each of the major muscle groups: the chest, shoulders, back, biceps, triceps, glutes, quadriceps, hamstrings, calves and abdominal muscles. After three or four weeks, the runner can focus more on weight training exercises that are more specific to running and also focus more on continuing to develop the lower body. At about the seventh or eighth week, incorporate explosive exercises. Each exercise should be done for three sets of 10 repetitions.
Considerations
Adjust your weight training schedule as necessary to allow adequate rest prior to long-distance runs. A period of fatigue lasts about 48 hours after a weight training session, which can adversely affect your running performance.
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