Weight Lifting Workouts For Runners

Five fundamentals form the core of our approach to fitness and weight training for runners.

1. Breathing deeply and rhythmically will provide a consistent flow of oxygen to your working body, allowing you to perform to your full potential. Concentrate on filling the lower and mid-rib cage as you inhale through the nose, and then actively exhale through the mouth.
2. Body awareness is being conscious of your body, your muscles, and any tension you may be holding that may counteract your efforts. You’re most efficient when relaxed with all of your muscular energy directed into the task at hand.
3. Proper form, while running or during fitness training, will allow you to perform more effectively and build endurance.
4. Working out at the proper intensity will increase your strength, endurance, and allow you to enjoy your run for longer periods of time. If you perceive that you are working too hard at a level that you cannot sustain, back off the pace.
5. Incorporating rest into your training schedule will benefit you in the long run. Rest helps both physically and mentally. Physically, your muscles and your cardiovascular system have time to recover. Mentally, you stay fresh, focused, and avoid burnout.

Run Specific Exercises

These exercises are designed specifically to help you develop muscular strength needed for running. They promote muscular balance for alignment, proper posture, and overall health. Consult your physician before you begin any fitness regimen.

Smith Machine Squat: This exercise targets the gluts and the quadriceps in a very running specific range. Stand with the bar resting lightly on your shoulders with a good grip and your feet spaced hip-width apart. Roll the bar back to release it from the safety lock and drop slowly into a squatting position. Focus on keeping your spine neutral. Maintain your form and keep your knees aligned with your hips.

Adductor: This machine targets your inner thighs, also known as your adductor muscles. These are important muscles to train because they contribute to stability of the knee joints by creating muscular balance around the knee itself. Before you get on the machine, adjust the height of the platform so when you stand on the machine, its axis lines up with your hips. Adjust the pad so that it sits about two to four inches above the knee. Swing the machine’s arm out, then, place your leg on the outside of the pad while standing up tall. As you exhale, guide the pad inward towards the mid-line of your body working the adductors.

Standing Calf Raise: It’s important to strengthen the calf muscles because they generate the power in the push-off phase of your stride. Before you get on the machine, make sure the height of the shoulder pads is equal to or just below the height of your shoulders. Then as you step in, place your shoulders underneath the pads. When you straighten your legs you want to maintain a slight bend in your knees. As you rise up on your toes, control the weight and slowly raise and lower your heels. Press throughout the exercise.