Strength training provides a lot of benefits for runners, including improving the economy of their movements, according to the Furman Institute of Running and Scientific Training, or FIRST. This will increase a runner's speed, as well as reduce the risk of injury. Strength training will also reduce muscle imbalances, which will improve your stride and speed as well. Strength training will benefit your overall health by bolstering your muscles and helping to prevent bone loss as you age.
Step 1
Lift weights twice a week during the on season, Doug Lentz writes for the American Running and Fitness Association. Perform one to two sets of eight to 10 repetitions for each exercise. Train on nonconsecutive days, such as Tuesdays and Thursdays.
Step 2
Do exercises such as dumbbell squats to shoulder presses, dumbbell chest presses on a stability ball, stability ball leg curls and dumbbell rows to work your core, chest, back, legs, arms and shoulders, as recommended by FIRST.
Step 3
Stand with your feet shoulder-width apart and hold a pair of dumbbells in your hands next to your shoulders, with your elbows bent. Bend your knees and squat toward the floor. Stand back up straight and simultaneously raise your arms straight overhead to do a shoulder press. Bend your knees and elbows again to do a second rep. Continue until you have done the desired amount of reps.
Step 4
Lie with a stability ball under your head and shoulders. Position your knees at right angles, with your feet flat on the floor. Raise your back so that it is parallel to the floor from head to knee. Hold a dumbbell in each hand. Bend your arms and bring them to the sides of your shoulders with your elbows pointing toward the floor and your hands pointing toward the ceiling. Raise your arms straight toward the ceiling and bring them together so that the dumbbells gently touch. Bend your arms and lower them to the starting position to complete one dumbbell chest press.
Step 5
Lie on your back and place your heels on top of a stability ball, with your legs straight. Place your arms on the floor at your sides. Raise your hips off the floor so that your back and legs form a straight line. Push your feet into the ball and raise your hips up. Curl the ball toward you by bending your legs until your ankles are below your knees. Extend your legs straight again but do not lower your hips to the floor. This is one stability ball leg curl.
Step 6
Stand with your feet hip-width apart. Bend over so your upper body is perpendicular to your lower body. Extend your arms below you holding a dumbbell in each hand, palms turned inward. Bend your elbows and raise them toward the ceiling as far as you can comfortably go. Straighten your arms again to complete one dumbbell bent-over row.
Step 7
Train with weights twice a week after your running season is over. Do two to three sets with 12 repetitions. Rest for 60 to 90 seconds between sets, Lentz advises.
Tips and Warnings
- Lift weights three days a week when preparing for the next season, FIRST recommends. Train Tuesdays, Thursdays and Sundays, for example. Do three sets of five to six reps with a two-minute break between sets, Lentz says.
Things You'll Need
- Dumbbells
- Stability ball
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