Runner Based Circuit Training

Circuit training helps runners build the muscles needed to go harder and faster. Circuit training typically consists of five to 10 different exercises performed for a set amount of time in quick succession. Because you do not rest between the exercises, you build endurance and stamina, which is valuable for runners.

Purpose

Circuit training may focus on strength training or on building a higher aerobic capacity. Strength training circuits for runners should focus on the muscles needed to enhance running, specifically strong legs, hips, back and abdominal muscles. Cardio circuits can also be used to prevent overuse injuries. Circuit training for runners helps build strength and running efficiency and gets you in and out of the gym in a short amount of time.

Cardio Circuits

A runner-based cardio circuit utilizes the treadmill and other cardio activities. Warm up on the treadmill for about five minutes, and then move on to another stationary cardio machine for another five minutes. Return to the treadmill for five minutes, sprinting or running up an incline. Move on to another cardio machine, such as the stationary bicycle, for five minutes. Continue to alternate between the treadmill and other cardio equipment for the duration of your workout. Try to go at least 30 minutes and on up to 45 minutes.

Total Body Circuit

Alternate running with specific strength training moves to target the entire body. Warm up with a five-minute run, then stop and perform one minute of squats. Run a half mile at race pace, stop and perform walking lunges for one minute. Run another half mile and then perform a minute of push-ups. Continue to alternate the half-mile runs with other strength training moves such as hip hinges, back rows, bicep curls and abdominal crunches.

Race-Specific Circuit

You can also design a circuit to maximize your performance in an upcoming race. Rick Morris, author of "Treadmill Training for Runners," suggests alternating periods of running at race pace with plyometric and lower-body strength training moves. The running intervals should last between two and eight minutes or cover 400 and 1,400 meters. Perform strength moves such as step-ups, one-legged squats, calf raises, hamstring curls, single-leg hops and jump squats between the runs.