Have you ever heard someone say “runners should never lift weights because it will create bulk and slow a runner down.” This is a myth. Runners should not avoid the gym. In fact, if a runner’s only physical activity is running, there will be imbalances that lead to injuries and non-efficient work. To develop peak force for the legs the work must be done in the gym.
At the gym, a runner should focus on strength exercises to help with:
• Development of strength targeted to specific muscles
• Improvement of posture
• Improvement of ankle flexibility
• Correction of imbalances
• Improvement in efficiency while running
• Improvement of core strength
• Strengthening the legs, specifically, the hamstrings and quads
It is important to remember that running is a one-legged task, so it is critical to pick exercises that reinforce the neurological aspects of the movement involved in running. You should choose exercises done on a single leg, such as step-up’s, lunges, sled drags, single-leg deadlifts, single-leg hops, pistol squats and split jumps. Normal squats and dead lifts are appropriate and help develop lower back strength and refine posture, especially front and overhead squats. However, it’s critical to focus on one-legged exercises that improve your running and make you more efficient.
Upper body lifting can be done as long as you follow a circuit training style of effort with very light loads and a lot of reps. It is important to recognize that a runner is not necessarily trying to gain strength or mass, but is instead developing connective tissue. The development of connective tissue will tie things together, lead to increased muscular endurance and will cause O2 demand. The circuits for runners could be as simple as doing dumb bell complexes with very light loads for 3-5 minute long circuits or you could put together some other movements if only machines are available. The circuits should involve 100-200 reps each: 3×5 min, 3×7 min, etc. with 50% recovery interval between circuits.
In the sample I give below, I am assuming that we’re headed into a running season, the physical base of the runner is already developed and the racing season is approaching. Based upon these assumptions, a sample exercise week might look like this:
Monday:
Full Rest + good recovery practices (see my previous posts for what good recovery practices entails)
Tuesday:
AM: 90-120 min run, Fartlek style
PM: gym (upper body, circuit, light weight)
Wednesday:
AM: Bike 120 min @ recovery pace
PM: 30 min run/walk @ recovery pace
Thursday:
AM: 60-90-min run (30/30 intervals)
PM: gym (lower body, “core”)
Friday:
60-90 min run (or Elliptical, or ride) @ recovery pace
Saturday:
3-4 hour run, include some hills, hops and bounding
Sunday:
3-4 hour run, Fartlek style, generally easy/moderate pace
It is critical that you pick three workouts that are important for your development and to protect them. Remember that you must get enough rest prior to and after the three workouts you select. In this sample week and depending upon your goals, Tuesday, Thursday and Sat or Sun should be the key workouts and the rest of the exercises for the week should be done with less intensity or as a means of recovery. Again, do 1x recovery practice per day, such as a contrast shower, cold plunge, foam roller, massage, walk, swim, electro-stim, or acupuncture.
