STRENGTH TRAINING PROGRAM
KEY AREAS TO STRENGTHEN
1. Hips
The single most important area for a runner why?? everything in the body upper and lower is connected through here so any injury you may get will generally mean that your hips are out of place putting extra pressure on your injured area Tip: get checked by a chiropractor to see if your hips are in place 90% of people have one leg shorter than the other and they don't even know it hence resulting also in hip displacement which they wont be aware of also
2.Glutes
The biggest muscle group in the body providing driving force
3.Hamstrings
The most commonly injured part of the body
4.Back strengthen to maintain good posture at all times EXERCISES Squats work glutes/hamstrings/ calves and back lunges work glutes/hamstrings/ calves and back The bridge works the hips start lunges/squats using no weight just your body ,you can progress over time to using weights bit only light weights as we are looking to build mUscle endurance not muscle growth happy running colin
WHY TO DO STRENGTH TRAINING
1.The aim
is to make your body stronger than it has ever been before
(This incorporates, weight exercises/speed training/ interval training)
2. Gait/posture when running
Aim to minimise pressure on the body by having your gait/ posture correct as previouslly discussed
3. Stretching
To ensure muscles are stretched back to pre running state after training ,this reduces stiffness,tight muscles ,prevents blood pools and keeps your posture in place as muscles are always being kept at full range ,this is done because your muscles decrease and get shorter in size after any form of exercise.
4.Recovery
To ensure you give adequate rest to the body and muscles too many people are running in a constant state of tiredness as they are not allowing the body to properly overcome hard training sessions or are doing too much without a break ,this simply means you cannot perform at your best and you will not get the most out of your sessions.
I have put the above in order of importance,your body needs to be constantly strong so the muscles can give adequate support/stability/protection to the joints they surround. your hips are the key to everything.
With correct posture /good stretching and adequate recovery you will maintain a strong body hence longevity of running.it is the nature of running that you will pick up an injury here and there along the way but a string body will also help you heal quicker too.
Program
This program is exactly the same as what i do time approx 40/45mins
rest time 1/2 mins between exercises
equipment ,sand ball/power blocks/pull up bar / chair and your bodyweight
muscle endurance so lighter weights /more reps 20lb max on weight to start you can use what you are comfortable with
strength train twice a week minimum
Remember you are in control of your body not your body in control of you/technique /form is key if this is incorrect you may as well not be doing the exercise this program should be done over a 12-16 week period where you will really start to feel the difference like everything else it takes time to feel the change it dosen’t happen overnight,rome wasn't built in a day
1. Hill climbers
Use a chair for stability to place hands on and bring knees up to the chair and back out alternatively for a full minute without stopping as fast as you can
2 Squats using weight
Hold weight close to your chest hug it so it doesn't drop while you are in the standing position
Commence for 50 squats /2 sets of 25 with 20 second break make sure back is straight not bent over ,head is looking straight ahead fixed on a point,push butt back as if you are going to sit down in a chair ensuring your knees do not travel past your toes
slow and controlled
weight 10lbs
3 Walking lunges
Using power blocks /kettle bell or sand bag it doent matter if you dont have these you can even use a bag of sugar or flour using whatever is available hug into chest walking lunges between to points spaced about 20 yards apart repeat five timeS
Drop set
So drop weights or dumbell and pick straight up and go again except this time walk with them for i minute without stopping.this is called a farmers walk
tip start lunges with blocks /then do walk with kettlebell
4 Calf raises
Standing facing a wall place hands on the wall feet slightly apart and come up nd down on your toes for i minute fast tense your calf muscles at all times
5. Jump jacks
1 minute ensuring arms come right over your head and hands clap
6. Split lunges
Standing upright and straight you jump out into the lunge position and then alternate without stopping , you do not come back to the standing position you go from right knee forward/left knee bent to left knee forward/ right knee bent
7.knee raises
Place both hands out in front of you palm side down bring knees alternatively up to hit palms without stopping for 1 minute you knee should come up vertical to your hip and no further
8. Push ups/Pull ups
As many as y0u can do in 1 minute
9. Stomach/Abdominals
Lie on you back come up to the v position with your legs out in front and hold for 10 secs drop legs halfway to ground hold 10 secs and drop again just barely off the ground for 10 seconds
repeat for 6
10. Tricep dips
You can use a chair for dips the advanced way is to keep your legs fully outstretched and go down /your butt does not touch the ground and arms are bent at 90 degrees repeat for 1 min
11. Explosive squats
Set yourself in the squat position facing a wall mark a spot on the wall the aim is to explode upwards and touch the spot ,make sure it is just about reachable and land back in the squat position again,repeat 30 times
12. Step ups
Using a chair and holding power blocks in each hand say 2olbs in total step up and down off the chair ,keep back straight tighten glutes and push up onto chair with right leg then left leg onto chair ,step down the same way and do again only this time start with the left leg
13.Burpees
Crouched on the ground extend legs out fully behind you then bring both knees towards the chest pick up sand ball and lift with both hands straight over your head crouch down again leaving ball on the ground and repeat for 30 / you can do without the ball if you wish as it is the last exercise and after you bring knees into chest do a jump up in the air /repeat for 30
This is a full body strength workout arms/shoulders /back core /glutes/quads/ hamstrings/calves
i love it and do it twice a week ,once is not enough twice is perfect as you will need time to get your running in too but that is where the speed interval training will be very helpful
KEY AREAS TO STRENGTHEN
1. Hips
The single most important area for a runner why?? everything in the body upper and lower is connected through here so any injury you may get will generally mean that your hips are out of place putting extra pressure on your injured area Tip: get checked by a chiropractor to see if your hips are in place 90% of people have one leg shorter than the other and they don't even know it hence resulting also in hip displacement which they wont be aware of also
2.Glutes
The biggest muscle group in the body providing driving force
3.Hamstrings
The most commonly injured part of the body
4.Back strengthen to maintain good posture at all times EXERCISES Squats work glutes/hamstrings/ calves and back lunges work glutes/hamstrings/ calves and back The bridge works the hips start lunges/squats using no weight just your body ,you can progress over time to using weights bit only light weights as we are looking to build mUscle endurance not muscle growth happy running colin
WHY TO DO STRENGTH TRAINING
1.The aim
is to make your body stronger than it has ever been before
(This incorporates, weight exercises/speed training/ interval training)
2. Gait/posture when running
Aim to minimise pressure on the body by having your gait/ posture correct as previouslly discussed
3. Stretching
To ensure muscles are stretched back to pre running state after training ,this reduces stiffness,tight muscles ,prevents blood pools and keeps your posture in place as muscles are always being kept at full range ,this is done because your muscles decrease and get shorter in size after any form of exercise.
4.Recovery
To ensure you give adequate rest to the body and muscles too many people are running in a constant state of tiredness as they are not allowing the body to properly overcome hard training sessions or are doing too much without a break ,this simply means you cannot perform at your best and you will not get the most out of your sessions.
I have put the above in order of importance,your body needs to be constantly strong so the muscles can give adequate support/stability/protection to the joints they surround. your hips are the key to everything.
With correct posture /good stretching and adequate recovery you will maintain a strong body hence longevity of running.it is the nature of running that you will pick up an injury here and there along the way but a string body will also help you heal quicker too.
Program
This program is exactly the same as what i do time approx 40/45mins
rest time 1/2 mins between exercises
equipment ,sand ball/power blocks/pull up bar / chair and your bodyweight
muscle endurance so lighter weights /more reps 20lb max on weight to start you can use what you are comfortable with
strength train twice a week minimum
Remember you are in control of your body not your body in control of you/technique /form is key if this is incorrect you may as well not be doing the exercise this program should be done over a 12-16 week period where you will really start to feel the difference like everything else it takes time to feel the change it dosen’t happen overnight,rome wasn't built in a day
1. Hill climbers
Use a chair for stability to place hands on and bring knees up to the chair and back out alternatively for a full minute without stopping as fast as you can
2 Squats using weight
Hold weight close to your chest hug it so it doesn't drop while you are in the standing position
Commence for 50 squats /2 sets of 25 with 20 second break make sure back is straight not bent over ,head is looking straight ahead fixed on a point,push butt back as if you are going to sit down in a chair ensuring your knees do not travel past your toes
slow and controlled
weight 10lbs
3 Walking lunges
Using power blocks /kettle bell or sand bag it doent matter if you dont have these you can even use a bag of sugar or flour using whatever is available hug into chest walking lunges between to points spaced about 20 yards apart repeat five timeS
Drop set
So drop weights or dumbell and pick straight up and go again except this time walk with them for i minute without stopping.this is called a farmers walk
tip start lunges with blocks /then do walk with kettlebell
4 Calf raises
Standing facing a wall place hands on the wall feet slightly apart and come up nd down on your toes for i minute fast tense your calf muscles at all times
5. Jump jacks
1 minute ensuring arms come right over your head and hands clap
6. Split lunges
Standing upright and straight you jump out into the lunge position and then alternate without stopping , you do not come back to the standing position you go from right knee forward/left knee bent to left knee forward/ right knee bent
7.knee raises
Place both hands out in front of you palm side down bring knees alternatively up to hit palms without stopping for 1 minute you knee should come up vertical to your hip and no further
8. Push ups/Pull ups
As many as y0u can do in 1 minute
9. Stomach/Abdominals
Lie on you back come up to the v position with your legs out in front and hold for 10 secs drop legs halfway to ground hold 10 secs and drop again just barely off the ground for 10 seconds
repeat for 6
10. Tricep dips
You can use a chair for dips the advanced way is to keep your legs fully outstretched and go down /your butt does not touch the ground and arms are bent at 90 degrees repeat for 1 min
11. Explosive squats
Set yourself in the squat position facing a wall mark a spot on the wall the aim is to explode upwards and touch the spot ,make sure it is just about reachable and land back in the squat position again,repeat 30 times
12. Step ups
Using a chair and holding power blocks in each hand say 2olbs in total step up and down off the chair ,keep back straight tighten glutes and push up onto chair with right leg then left leg onto chair ,step down the same way and do again only this time start with the left leg
13.Burpees
Crouched on the ground extend legs out fully behind you then bring both knees towards the chest pick up sand ball and lift with both hands straight over your head crouch down again leaving ball on the ground and repeat for 30 / you can do without the ball if you wish as it is the last exercise and after you bring knees into chest do a jump up in the air /repeat for 30
This is a full body strength workout arms/shoulders /back core /glutes/quads/ hamstrings/calves
i love it and do it twice a week ,once is not enough twice is perfect as you will need time to get your running in too but that is where the speed interval training will be very helpful
