I am a big fan of a good strength training for runners workout, as you probably know by now if you've been here awhile, for so many different reasons. The tippy top three reasons though are:
However there are different ways to strength train and how you build muscle will greatly determine the results. Body builders train very differently than marathon runners even when they are lifting weights. You can see that in their physical appearance! Both are strong but they are strong in different ways.
As a runner you want to be able to sustain your load over a very long period of time. A body builder wants to lift more but in a much shorter span of time. Therefore us runners should lift lighter weights but do more repetitions whereas a bodybuilder wants to lift heavier weights but do less repetitions.
So I put together a 100 rep strength training for runners workout to enhance your endurance. This workout will make you stronger and make achieving a time goal (we just came out with our first time goal training plan - 3:59 or BUST which is the plan to get you to the finish line of a marathon in less than 4 hours!), running a faster pace, or pushing off fatigue during your race so much easier!
Here it is!
We are going to be targeting each of the major muscle groups to maximize effectiveness!
How to complete this workout:
Do 4 sets of 25 reps for each group. Move through all the exercises before starting a new set. If 4 sets is too much for you right now then try doing 1 set and then 2 sets of 25 and then over the next couple of weeks add in another set until you reach 4 sets to make for 100 reps.
How often should you do this workout?
If you are doing the full 100 reps you will probably be feeling pretty darn sore the next (couple) day. This is ideally done once a week and paired with a different second strength workout a couple days before or after. This is a good workout for a cross training day!
How much weight should you lift?
Beginner: choose a light weight - 1,2,3,5 pound weight or even no weight at all, just do the movement freestyle.
Intermediate (those who have been incorporating regular strength training workouts into their weeks) choose between 5-15 pounds for each of these exercises.
In general you will need heavier weight for the squats, lunges, back and chest exercise. Choose lighter weight for your arms, shoulders, and abs.
How to mix it up:
Change the move for each set but keep it focused on that muscle group. (For example: you could do a regular squat for the first set, a sumo squat for the second set, a squat with your feet together for the third set, and a side lunge squat for the fourth set for a total of 100 squats.)
Here are some ideas for each movement:
Squats (glutes) - squat, sumo squat, feet together squat, squat pulse
Lunges (legs) - right leg, left leg, side lung travel, curtsy lunge
Back - back row right, back row left, lawnmower left and right
Chest - push up, chest press, fly, pullover (behind head)
Shoulders - overhead press, lateral raise, front dumbbell raise (vertical raise at hips) shoulder up-row (keep elbows on outside and hands on inside toward chest
Abs - flutter kicks, russian twists, standing leg ups, side leg ups
Include a minute of cardio (mountain climbers, jumping jacks, high knees, skaters, etc.) between each muscle group for a complete workout or just keep to the strengthening exercises if you are in marathon or half marathon training.
Pin the image to your strength training for runners workout board or print it out and tape it up right next to your weights for your next workout! Plan a rest day after!