Weight Training for Runners

blog-fitnovatives-050814-1I once interviewed a successful endurance athlete who said strength training was more important than cardio. She’d give up an hour run for 30 minutes of weight training; it was the most essential workout of her week. I found this quite surprising as we all follow our running schedule in a regimented fashion and most runners I know will skip weights to get in more mileage. She says do the opposite.

Every week she did what she called the “Dirty Thirty,” 30 minutes of hard core lifting. Because we’re runners and don’t want to spend hours weight lifting at the gym, it’s best to maximize your time. The best way to do this is to work out multiple muscle groups at once.

Here is a workout to try incorporating into your running schedule. Once a week is good and maybe bump it up to twice a week if you have time.

Dirty Thirty
5 minutes warm-up on treadmill, increase pace every minute.

Do not sit on a flat surface the entire lifting session. Rather, stand or sit on a resistance ball to engage your core.

15 lunges while carrying barbells and as you step forward, curl. As you bring your legs together, lift your arms over your head. Repeat.

What it works: Legs, glutes, biceps, back.

15 squats with barbells at your sides. As you stand up, lift the barbells over your head and bring them back to your sides.

What it works: Glutes, biceps, back.

Do a set of 15 upright rows. No stopping.

What it works: Shoulders.

Stop and do 20 scissor kicks to work your core and rest your arms.

15 lunges and this time hold one barbel with both hands over your head. Bend your elbows so the barbel falls behind your head. Each time you bring your feet together, lift the barbel over your head.

What it works: Legs, glutes and triceps.

15 squats ballet style (standing with feet apart like a duck, considered second position in ballet) and hold a barbell in between your legs with both hands.

What it works: Calves, glutes.

Do 15 upright rows.

What it works: Shoulders.

25 crunches with your legs in the air for extra work.

Keep repeating this until 30 minutes is over.