One of the questions that I get from runners looking to add strength training to their routine is “what type of workouts should I be doing?”
While it may be tempting to hop on your Peloton and call it a day, that’s not exactly strength training for runners...Neither is your favorite barre or yoga class. 😳
Now, that doesn’t mean that you can’t or shouldn’t do those workouts. They are fun, usually involve a community aspect and are led by great instructors. If you love them, please keep doing them! They just shouldn’t be the only workouts you do if your goal is to become a stronger runner.
So what type of workouts should you do? Incorporate strength training specific to improving your running:
- Multi-joint exercises like squats, deadlifts, lunges and pushing/pulling with heavy dumbbells, kettlebells, and barbells.
- Plyometrics that promote force development.
- Core exercises and mobility work to round out your program.
This type of training can help strengthen the muscles and tendons that help you run more efficiently, improve fatigue resistance, and may reduce your chances of injury.
If you’re saying, “But Takia, I don’t consider myself a runner. Do I still have to strength train?” I would say it depends on your goals and your weekly mileage.
Not all runners are built the same. Some are more injury prone (like myself) and others can run 100 mile trail races without lifting a dumbbell (running hills can make you stronger). To be on the safe side, if you’re running 2 or more times per week, you should incorporate strength training.
If you’re wondering when to incorporate strength training in your weekly routine, here’s a sample schedule including just 2 days of strength training:
- Monday: Speed Work or easy run ~ 3 miles
- Tuesday: Total Body Strength Training
- Wednesday: Easy Run ~ 3 miles
- Thursday: Total Body Strength Training + 1 mile cool down
- Friday: Rest Day
- Saturday: 6 mile long run
- Sunday: Yoga or Rest Day
Not sure where to start? Try incorporating two 30-minute total body strength workouts in your weekly schedule. Got questions? Reply to this email and I'd be happy to help you.
