Strength training for runners
Discussion
Looking for some advice on a strength training workout for runners.
For the last few months I've just been doing running training 5 days a week which has given me some massive improvements.
However after finishing a marathon last weekend it wasn't my legs that were suffering or letting me down but my whole upper body. Arms and shoulders were still aching days later.
So looking for a routine I can follow, preferably at home to develop my arms shoulders and core strength.
Over to you guys!
For the last few months I've just been doing running training 5 days a week which has given me some massive improvements.
However after finishing a marathon last weekend it wasn't my legs that were suffering or letting me down but my whole upper body. Arms and shoulders were still aching days later.
So looking for a routine I can follow, preferably at home to develop my arms shoulders and core strength.
Over to you guys!
Squats.
Hang cleans.
Good enough for Usain Bolt...
http://youtu.be/KOC7O9JOY3Y
Oh, dumbbell bent-over rows.
Hang cleans.
Good enough for Usain Bolt...
http://youtu.be/KOC7O9JOY3Y
Oh, dumbbell bent-over rows.
Not many marathon runners want Bolt's muscles 
Sufficient strength and endurance without bulk is the key for distance runners.
Just about every month one of the running magazines (Runners World, Mens Running, Running Fitness, etc) does an article on core exercises for runners - I'd start there.
Sufficient strength and endurance without bulk is the key for distance runners.Just about every month one of the running magazines (Runners World, Mens Running, Running Fitness, etc) does an article on core exercises for runners - I'd start there.
The only thing I'd recommend would be pressups, decline pressups, close grip pressups, etc with crunches and side crunches. That'll cover triceps, front shoulder,s chest, abs and obliques.
I'd have thought if you were doing marathon distances, your upper body would be used to the movements?
I'd have thought if you were doing marathon distances, your upper body would be used to the movements?
Regiment said:
The only thing I'd recommend would be pressups, decline pressups, close grip pressups, etc with crunches and side crunches. That'll cover triceps, front shoulder,s chest, abs and obliques.
I'd have thought if you were doing marathon distances, your upper body would be used to the movements?
IMO you'll end up a physical mess if you do that lot and nothing for your back. Every exercise must be balanced with the opposing muscle group.I'd have thought if you were doing marathon distances, your upper body would be used to the movements?
Regiment said:
The only thing I'd recommend would be pressups, decline pressups, close grip pressups, etc with crunches and side crunches. That'll cover triceps, front shoulder,s chest, abs and obliques.
I'd have thought if you were doing marathon distances, your upper body would be used to the movements?
I've only recently built up to marathon. All my training runs maxed out at 20 miles and it hasn't been a problem before, but that extra 6.2 miles left my whole upper body feeling wrecked!I'd have thought if you were doing marathon distances, your upper body would be used to the movements?
A strong core is fundamental to running and is the key to maintaining form and efficiency when you begin to tire in a race. Sore shoulders can be from tiring out and you starting to hunch and stiffen in an effort to maintain the power through your legs.
Personally, I incorporate the following into my regime. Sometimes I focus on strength for running and run less, other times I try to maintain.
Squats (high reps, low weight (for me, about 25kg), focus on excellent form)
Deadlifts with same
Push-ups
Pull-ups
Variety of core exercises, such as plank, side plank, crunch, full sit-up, hanging leg raises, twisted leg raises (alt. knee to opposite shoulder). Keep it interesting and varied. Everyone's been guilty of skipping core if it's tucked away at the end of a session. I do a circuit of five moves, the four above, plus one core, then repeat, but with a different core move.
High step-ups are good too, but the form needs to be good. A bit more advanced, but you could look at single leg squats. Again on the form (theme, eh?) but the additional challenge of balance while maintaining a nice plane of motion is good for the core too. This is hard on knees though as the weight of the body through one leg is significant.
In a race/and run, you can also test yourself. Think through the various aspects of your body, starting at the top and working down, to see if things are relaxed, stiff, sore, if you're hunching over, got stiff shoulders, whatever. Focus on each bit and if you don't like what you find, sort it out. It also takes your mind off the running a bit if it's hurting! You can roll your neck and twist it side to side as you go too, but try not to run into stuff or trip. That hurts and you look dumb. I know this from personal experience.
Finally, stretch, not just before and after, but on it's own. Being loose and flexible means everything is a little bit easier.
Good luck and top work on a marathon. It's a bloody long way.
Personally, I incorporate the following into my regime. Sometimes I focus on strength for running and run less, other times I try to maintain.
Squats (high reps, low weight (for me, about 25kg), focus on excellent form)
Deadlifts with same
Push-ups
Pull-ups
Variety of core exercises, such as plank, side plank, crunch, full sit-up, hanging leg raises, twisted leg raises (alt. knee to opposite shoulder). Keep it interesting and varied. Everyone's been guilty of skipping core if it's tucked away at the end of a session. I do a circuit of five moves, the four above, plus one core, then repeat, but with a different core move.
High step-ups are good too, but the form needs to be good. A bit more advanced, but you could look at single leg squats. Again on the form (theme, eh?) but the additional challenge of balance while maintaining a nice plane of motion is good for the core too. This is hard on knees though as the weight of the body through one leg is significant.
In a race/and run, you can also test yourself. Think through the various aspects of your body, starting at the top and working down, to see if things are relaxed, stiff, sore, if you're hunching over, got stiff shoulders, whatever. Focus on each bit and if you don't like what you find, sort it out. It also takes your mind off the running a bit if it's hurting! You can roll your neck and twist it side to side as you go too, but try not to run into stuff or trip. That hurts and you look dumb. I know this from personal experience.
Finally, stretch, not just before and after, but on it's own. Being loose and flexible means everything is a little bit easier.
Good luck and top work on a marathon. It's a bloody long way.
LordGrover said:
IMO you'll end up a physical mess if you do that lot and nothing for your back. Every exercise must be balanced with the opposing muscle group.
Couldn't think of any good back exercises for home without a pull up bar, but yes, get a pull up bar and do press ups and chin-ups, high rep stuff. Also inverted rows as well are good.ewenm said:
Sufficient strength and endurance without bulk is the key for distance runners.
In a nutshell. Just enough to tick over. For example each bodypart once a week, so two 30ish minute sessions a week would suffice. Start in the off season if you cycle and build up to an easy to maintain level.When training for the steeplechase (3000m with 28 solid 3ft dry barriers and 7 water jumps) my coach had me doing deadlifts, squats and cleans with relatively light weights but lots of reps and always free-weights, never machines, as the purpose was to make the core control the weight during the movement, not to get particularly strong.
This sounds good. I have access to a decent pullup bar which extends out so I can do full pullups not just chinups, and a barbell with upto I think about 40kg. So doing squats, deadlifts and rows at a high rep low weight is doable.
Then throw in some pullups, pushups and sit-ups? Twice a week?
Sounds manageable!
Then throw in some pullups, pushups and sit-ups? Twice a week?
Sounds manageable!
InertialTooth45 said:
Wide grips with palms facing away from you as oppose to narrow grip and palms facing towards you. I'd put some videos up to show what I mean but I'm on the mobile.
The bars that wedge between the door frame though I find very restrictive for what you can actually use them for.
I just thought it odd that you can't do chin ups yet you can do wide grip pull ups (the hardest)?The bars that wedge between the door frame though I find very restrictive for what you can actually use them for.
Hoofy said:
I don't get it. You CAN do wide grip pull ups but you can't do narrow chin ups??? Are you in a parallel universe?
He said he "can do pullup not just chinups" which is different to "can do pullups just not chinups". I reckon he can do both but doesn't bother with the chinups.Hoofy said:
InertialTooth45 said:
Yeah but it's all down to door dimensions and physical constraints rather than er... My physical constraints!
I don't get it. You CAN do wide grip pull ups but you can't do narrow chin ups??? Are you in a parallel universe?Gassing Station | Health Matters | Top of Page | What's New | My Stuff