The best runners know the importance of a well-balanced training program consisting of running workouts and a strength training program. As you progress in your running ability, you can also progress into an advanced strength training routine in the gym. Combining the two will take your running performance to a new level.
Exercises
The best exercises for runners in an advanced strength training routine go beyond standard exercises. The exercises focus on functional movements that develop total body strength and fitness. Sample exercises include high bench step-ups, alternating lunges, single-leg squat and single-leg hops. Additional exercises can be added according to your individual strengths or weaknesses.
Schedule
A schedule for an advanced strength training routine is designed to complement your running workouts. The strength training workouts take place two to three days per week, spread evenly throughout the week. For example, running workouts may be on Monday, Tuesday, Thursday, Friday and Saturday with strength training workouts on Tuesday and Thursday. The overall intensity of the workouts will resemble the intensity of the running workouts, allowing you to properly taper leading up to a race.
Benefits
Incorporating advanced strength training into your running program will not improve your running performance, but you will experience various health and fitness benefits. The functional exercises will develop strength, conditioning, power and speed, decreasing recovery time, promoting healthy muscle tissue and reducing the potential of injuries. Additional benefits include increased motivation and becoming a better overall athlete.
Overtraining
Overtraining is a top concern when you add strength training to your running schedule. The additional workload decreases your body’s recovery time, and can increase your risk for injuries. However, proper rest and recovery can minimize injuries while maximizing performance. The key to preventing overtraining is to listen to your body and adjust the training and intensity accordingly. Allow your body to recovery for at least 24 hours after an advanced strength training workout.
References
- Road Runner Sports: 12 Best Strength-Training Exercises for Runners
- Brian Mac Sports Coach; Speed; Brian Mackenzie
- CrossFit Endurance; About; Brian MacKenzie and Doug Katona
- The Running Advisor; Running - Training Techniques and Workout Plans; Jeff Ray
- Running Planet; The Eight Rules of Strength Training; Rick Morris
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