Getting into excellent running shape goes beyond accumulating miles. In order to run at a high level, a runner must be all-around fit. This includes a well-balanced cross-training plan that is implemented most days of the week, throughout the calendar year. All of this is for the betterment of your running goals and your future self.
PURPOSE: The purpose of cross-training is to support the sport(s) you are most actively involved in, and help reduce the risk of injury. Cross-training for middle distance and distance runners should fatigue the muscles endurance capacity, rather than their strength capacity.
SPECIFICITY: The activities listed on the Training page are intended to create stronger muscles that can withstand the overall workload runners place on their bodies. Stronger muscles produce greater power (think stride length), resist fatigue (legs, core, and arms), and promote better posture (upper body).
DESIGNING A RESISTANCE TRAINING PLAN: Starting with the lower body, squat varieties are perfect for strengthening the gluteal muscles, hamstrings, quadriceps, lower leg, ankles, feet, and believe it or not, the back.. Be sure to learn the basic squat before adding resistance (barbell, dumbbell, kettle bells, etc.) or advancing to more complex movements to ensure correct loading of the prime movers (glutes and legs) and excellent posture of the upper body.
Upper body muscles are the next focus in a sound resistance training plan. The muscles of the back promote good running (and general) posture, and should be prioritized before chest exercises. Core, shoulder, and chest exercises round-out the large muscle groups that should be targeted next. The videos in the Training page are in place for beginner and intermediate runners, and are foundation exercises for advanced runners.
Middle distance and long distance runners should aim to perform resistance training twice per week per muscle group. Ideally, 2 sets of 15 repetitions is a great place to begin within any exercise. Once you can comfortably perform 15 body weight repetitions with proper form and without a rest, you may add an external device, such as a kettlebell, barbell, or dumbbell, being sure to reach at least 12 repetition repetitions per set with the implement. If you add resistance and you have trouble reaching 10 reps, lower the weight and try again.
Keep in mind that although legs should be exercised first, the muscles in the upper back are a close second. Back (pull) resistance training exercises enhance and promote natural posture and are twice as important as chest (push) exercises. Therefore, perform Push:Pull exercises at ratios of 2:3 (boys) or 2:4 (girls). This means two sets of 15 repetitions (2x15) of one push exercise (push-ups, bench press, etc.) totaling 30 repetitions, and two exercises of 1-2x15 of pull exercises for the upper back (seated rows, dumbbell rows, band rows) totaling 45 (boys) to 60 repetitions (girls).
A basic plan:
Between the Mobility Exercises (2), Hip Exercises (6), Squat Variations (7), Single/Isolated Leg Variations (10), and Lower and Lower Leg Exercises, there are countless recipes for creating a plan to support your running.
1-2 times per week, include:
2+ Mobility Exercises
1 Hip Exercise
1 Squat Variation
1-2 Single/Isolated Leg Variations
1 Lower Leg exercise per week)
2 Pull/Back exercises
1 Push/Chest exercise
9-15 exercises per week, 1-2 sets of 12-18 repetitions each makes for a solid program.
When to go barefoot
When performing resistance training for the lower body, and when you feel it is safe to do so, perform exercises bare foot. Doing so turns on the neurological stabilizers of the feet and ankles, and all the way up the kinetic chain. Barefoot work is one of the best ways to prevent running-related injuries. Some people fear dropping the weight on their feet, which is valid, but in the examples provided, the weights are held between the knees or on the outside of the feet. Weights should never be held directly above the feet - it’s a recipe for disaster and often the result of improper lifting mechanics. Aim to perform the exercises with mindfulness, proper form, and low to moderate resistance. However, when in doubt, wear shoes.
Also, be extra cautious when increasing resistance (weight) to an exercise, to ensure proper form instead of heavy lifting.
Mobility Exercises
Mobility exercise is about sustaining or improving the range of motion in our bodily joints. At the end of each run, aim to perform a few of the dynamic drills we perform at practice (walking open/close gate, knee hugs, quad stretches, table tops, lunges, gravediggers, etc.) to prevent post-run soreness. On days that include shorter runs, take a few post-run minutes to follow at least one of the mobility videos, or you might even set aside additional time to perform multiple videos for even more benefits.
Flexibility Routine
Yoga, mobility training, or even traditional forms of flexibility training create a healthy range of motion in each joint. leading to a sustainable relationship with running. Be sure to perform dynamic drills/stretches (listed above) after every run, followed by a few simple static stretches to limit post-exercise soreness.
To further your range of motion, which many distance runners may lack particularly in the calves, hamstrings, gluteal muscles, and lower-back, commit yourself to 2-3 days per week light dynamic and stretching. Under normal conditions, repeating a static stretch 2-3 times, while holding the stretch for 20-30 seconds, will improve ones range of motion. For runners with chronic tightness (Dawson S, Charlie W, Grayson C), holding a stretch for 1-2 minutes will be to your benefit, then repeating this stretch 2-4 times.
“Set the space.” This means creating a quite space in your home that you can use to focus on breathing, while lengthening your muscles. Performing a stretching routine in front of a computer, tv, or with loud music playing, is hardly a space for mindful stretching. Instead, find a space in your home where you can play soft music, perhaps with a lit candle, and begin your routine.
SAMPLE ROUTINE
Please consider the following weight training plan a sample, rather than a staple. It’s important to perform resistance work 1-2 times each week, but be sure our plan evolves based on your health and athletic needs, as well as the time of season. Click here to see a sample routine. Feel free to adopt the routine, try it for size, then modify the plan as you progress. If you have questions about the plan, please ask.
Thank you!