Welcome to Weight training for runners:
As a runner I’m here to help you with understanding the bridge between weight training and running. I weight train 2 -3 times a week and run 3 to 4 times a week . Many runners have steered clear of the weight room, worried that building muscle will slow them down. Well, it’s time to set the record straight I have become a stronger endurance runner and a faster 5km runner from a weight program .
Weight training isn’t just about bulking up it’s about improving your running form and energy reducing the risk of injury. By complementing your miles with weights, you’re going to bolster your overall athletic performance. That includes boosting your endurance, increasing your speed, and ensuring your muscles and joints can handle the repetitive impact of running.
Think of it this way – you build powerful stronger muscles from weight training that lead to more powerful strides. And if you’re wondering about becoming too muscle-bound to maintain your pace, don’t worry too much about it. We’ll focus on full-body exercises to enhance your muscular balance and agility, rather than pure hypertrophy that bodybuilders seek its totally a different program for runners .
Crafting Your Weight Training :
If you want to make the most out of your running, introducing a weight training program can be a game-changer. It’s not just about tacking on some random exercises it’s about creating a regimen that complements and enhances your running.
First up, take a good look at your current fitness level and running goals. Are you aiming to conquer a marathon or run an ultra 50+km or are you racing through 5Ks? Your weight training will support these targets focusing on the muscle groups and energy you’ll use the most.
Blending weight training with running while prioritizing balance and scheduling. You can choose to perform weight training on the same days as your lighter runs, ensuring adequate recovery time between intense sessions and lighter ones. Alternatively, you might opt to run in the morning and engage in weight training in the evening, dedicating about 30 to 45 minutes to a weight program that all you need to have results .
What exercises should you include? Strong legs are a no-brainer, but don’t forget your core and upper body. Work on compound movements such as squats, deadlifts, pull -ups and lunges, which simulate the running movement and build power. And yes, upper body strength matters too! It helps maintain running form when fatigue sets in during those longer runs.
A good weight training program for runners should focus on improving strength, power, muscular endurance, and mobility while minimizing the risk of injury. Here’s a sample program outlines:
Warm-up (5-10 minutes)
- Dynamic stretching: Here’s a sample dynamic stretching routine that you can incorporate into your warm-up before running or weight training Perform each dynamic stretch for 20-30 seconds or for a set number of repetitions as indicated. Adjust the intensity and duration based on your individual flexibility and comfort level. This routine will help activate your muscles, improve range of motion, and prepare your body for the demands of your workout or run.
- Leg Swings (Forward and Backward)
- Hold onto a stable object for balance.
- Swing one leg forward and backward in a controlled motion.
- Aim for a comfortable range of motion, gradually increasing the height of the swing.
- Perform 10-15 swings per leg.
Weight workout program:
Weights focuses on building strength, muscle endurance, and power through a variety of exercises that targeting major muscle groups. These exercises typically include squats, deadlifts, bench presses, rows, and shoulder presses, among others. The main workout aims to challenge muscles, improve form and technique, and promote overall functional strength to support athletic performance and injury prevention be sure to test how much weight you need start at a lower weight at first and then add more as you go. You want to be fluid with your movements nice easy movements no jerking your body to lift the weight as that indicates the weight is too heavy. Below are some exercises to consider in your program that I use in my weight sessions .
- Lower Body Strength
- Lunges: 3 sets of 8-12 reps per leg / hold dumbbells in each hands 20-30 lbs
- Deadlifts: 3 sets of 8-12 reps / Watch form as deadlifts are tricky 25-50 lbs
- Squats: 3 sets of 8-12 reps /50 – 60 lbs
- Core Stability
- Planks: 3 sets, hold for 30-60 seconds
- Russian twists: 3 sets of 12-15 reps
- Side planks: 3 sets, hold for 30-60 seconds per side
- Upper Body Strength
- Push-ups or bench press: 3 sets of 8-12 reps/ 40-50 lbs
- Seated cable rows: 3 sets of 8-12 reps /40-50 lbs
- Shoulder press: 3 sets of 8-12 reps/20-40 lbs
- Hammer curls /3 set of 40 to 50 reps/ 15 lbs
- Skullcrusher / 3 set of 40 to 60 reps /15 lbs
- Power and Plyometrics
- Box jumps: 3 sets of 5-10 reps
- Medicine ball slams: 3 sets of 8-12 reps
- Jumping lunges: 3 sets of 10-15 reps per leg
Gradually increase the weight, reps, or sets as you become stronger and more comfortable with the exercises. Ensure adequate rest and recovery between workouts. Listen to your body and modify the intensity or volume as needed to prevent overtraining and injury.
Remember, it’s essential to tailor your program to individual needs and goals. Consulting with a fitness professional or coach can help you customize a program that best suits your running routine and specific strengths and weaknesses.
Fine-tuning the intensity and volume is key. A runner’s program isn’t about lifting the heaviest weights possible. Instead, choose something that challenges you without compromising your running performance or recovery. Think lower weights, higher reps, and plenty of focus on form.
Remember, it’s not set in stone. You can always adjust your approach down the road as you progress or as your running demands change.
Cool Down (5-10 minutes)
- Static stretching; Gradually lengthen and relax the muscles, tendons, and ligaments. It helps improve flexibility and range of motion in joints, which can reduce the risk of injury during physical activity and improve overall athletic performance.
- Common static stretches include hamstring stretches, quadriceps stretches, calf stretches, shoulder stretches, and many others. It’s often done as part of a warm-up routine before exercising or as part of a cool-down routine after exercising to help improve flexibility and prevent muscle soreness. muscle groups used during the workout
- Foam rolling: targeting areas of tightness or soreness
- Perform this routine 2-3 times per week, allowing at least one day of rest between sessions .
Nutrition and Recovery for Runners in Weight Training:
Nutrition and recovery are the unsung heroes in the life of a runner who also lifts weights. Think of your body as a car without the right fuel and maintenance it won’t perform well no matter how much you’ve invested in it. That’s where smart nutrition and recovery strategies come into play.
The role of nutrition in muscle recovery and performance can’t be overstressed. After a weightlifting session, your muscles are like sponges they’re ready to soak up nutrients that repair tissue and help you grow stronger. Prioritize protein intake for muscle repair with high quality meats like grass fed & grass finished beef, free range chicken , Pasture raised eggs and don’t skimp on Quality carbohydrates like fresh pastas , Organic Vegetables & Organic fruit to replenish your energy stores.
Let’s not forget hydration. Water is a runner’s best friend, especially when you’re sweating more with weight training in the mix. Electrolytes are crucial . They’re not just for those running long distances they play a big role in muscle function and hydration.
Sleep is your body’s natural restoration period and skimping on it can sabotage your training. Aim for 7-9 hours of quality sleep and if you’re intensifying your training, you might even need more. Active recovery days are just as important as hard training days. Think of them as low-impact activities like walking, swimming, or yoga, which keep the blood flowing and help with muscle recovery.
Some runners turn to supplements, and while they can have a place in your diet, they’re not a substitute for real or wholesome foods. If you’re considering adding supplements to your diet, like protein powders or BCAAs, it’s wise to chat with a nutritionist or your doctor to see if they’re a fit for you.
Up next, you’re going to find out about tracking your progress and fine-tuning your program. Because believe me, as you strengthen your body and refine your nutrition and recovery practices, you’ll want to know just how far you’ve come and where you can still go.
Tracking Progress and Adjusting Your Program
You’re going to find out about the value of measuring your gains beyond just the increased weights. look for improvements in your running and strength training, like enhanced speed, better endurance, and greater overall strength.
Your running and weight training routine should evolve over time. Bump up the intensity or weights without overstepping and risking injury. It’s all about finding that sweet spot.
Because your body’s feedback is the most honest review you’ll ever get, you’ll learn to decode the signals. Understand the difference between pushing your limits and pushing your luck.
Lastly, to really seal the deal on the effectiveness of weight training I’ll leave you with inspiring success stories. These narratives from fellow runners are proof of the power of a well-executed weight training program that help you push through to the next level of endurance.