I am a relatively newbie when it comes to the love of strength training. I am, what many would call, a cardio junkie. I love running. However, strength training plays a huge part in helping with my running and cardio endurance.
I have been searching the web and reading books trying to figure out a doable running strength training plan to follow. I want to run faster, further, and stay injury free. I am currently training to run in the Ragnar Relay race series in Southern California in 3 short weeks. It is my hope that these strength training moves will help prepare my body for the endurance challenge that I will be facing that weekend!
My current strength training routine is below. I add strength training twice a week. I usually do my strength training on Monday and Wednesday… depending on my schedule. Check out my strength training plan for runners!
I have set up a step down method with my weights. For week one I establish a weight for that particular move that when on my last set I complete it to failure (without losing proper form). Each move has a different weight, do what works best for you by playing around and challenging yourself with the weights.
If you don’t have the gym to do these moves, feel free to use your own body weight (or your children for added resistance/weight). My challenge is to use the same muscles with each training plan, but challenge them using similar yet different moves.
Week 1: 12 reps x 3 sets
Week 2: 10 reps x 3 sets
Week 3: 8 reps x 3 sets
Week 4: 6 reps x 3 sets
Rest week 5: (just in time for my Ragnar Relay Race!)
I plan on restarting this strength routine after my race (with the week 1 rotation). My weights (hopefully) will have increased and my muscular endurance will be stronger also.
For my running, I am still trying to complete the run fast mentality and maintain a faster yet comfortable pace. My unplugging from the computer and spending quality time with the family has cut into my me time for my long runs. I am hoping to enjoy a solid long run this weekend and incorporate hill training.
I am not a fitness professional… I am just sharing with you my current strength training plan that I am doing. I am finding that it works for me. As a runner, I am finding that it strengthens and challenges the important muscles needed for running.