Strength Training for Running

[Newf Mom]

Hi everyone,

I recently started running back in June and am really enjoying it. I’m still pretty slow, about a 10:45 mile most of the time (10:30 in my first 5K!). The purpose of my post is that I’m looking for suggestions as to what kind of leg/core strength training would be most beneficial to me as a runner, in terms of a) preventing injury and b) improving speed & endurance? Particularly, heavier weight work vs. high-rep/endurance style. For that matter, has anyone had success with plyometric training and running?

I’ve been working out to Cathe since around 2001 and I have all of her workouts, except for STS. It took a long time for my body to become accustomed to the new activity and the truth is that I had to remove the high impact Cathe cardio from my regimen once I started running. I can do the high impact or I can do the running, but trying to alternate them had me on the couch icing my calves and ankles, having to stop for days at a time.

I welcome all suggestions or just personal experiences. I know we’re all different and what works for one may not work for another.

Thanks!
Liz

 

[gonnabea5]

From what I've read, it's good to do a low-impact cross training between runs. I run 3 times a week. In between that, I do a full body weight work, a circuit with weights and a short cardio like drills, step or kickbox. Most rotations I've seen said to keep workouts in between running short and low impact to give your body a break from the pounding.

hth

 

[jcm]

I've been running for 10 years. I'm an overpronator w/ weak ankles which means always icing something! I completed STS when it first came out and was amazed how much it helped my running. About 6 months ago I decided to try Tonique Premier. Very high reps with little to no weight. It's kind of divided into 3 parts: squats, lunges and mat work. Each is not more than 20 minutes so I'll often add them on after a run. That workout has helped a lot for my ankle/achilles/posterior tib pain. She does soooo much on one leg it really helps strengthem my weak area. And I've found if I'm at a point in my training where running is really my focus (training for my first half this past spring) that kind of lower body work doesn't leave my legs feeling super heavy and fatigued when I do run.

Not sure if that answers your question but hope it helps. I think it's just a matter of finding what your body responds best to. And also what you enjoy and keeps you motivated.

Jen

oh, and fyi - when I run I'm neither good nor fast but I am stubborn and persistent

 

[RapidBreath]

Definitely, focus on the lower impact for the cross training. I like higher reps, endurance, and body weight training to compliment my running. Also, throw some yoga in there to keep it loose and stretched out. This can prevent injuries. Be sure to (as Jen said) ice it, use epsom salt baths, and elevate your feet above your head some of the time to (20 min. at night) reduce swelling. This is normal, all runners have it and causes that feeling of fatigue in the legs.

I hope that helps,

Alisha

 

[Newf Mom]

Thanks for your suggestions.

I do feel better hearing that I really should be keeping it low impact between runs. At first I was disappointed because I am an IMax and Intensity junkie and it just felt like I was taking it too easy. Well, since I've increased my running distance I don't feel that way anymore!

Jen - I am an overpronater with weak ankles too so it’s very encouraging that you’ve been going at it for 10 years. Have you done the half or are you still in training? Good luck!

 

[jcm]

I did my half back in May. I turn 40 in January and it had been a goal to get a half in before then! I bought a running journal when I started training last fall. I'd recommend one if you don't already have one. It's useful to go back and review how weather/diet/sleep/hydration/stress/cross training affects performance AND injury. That's where I realized I have to get Tonique in or I get side-lined until the pain goes away. Cathe is still my absolute favorite (I just started another round of STS, but just upper body), but Sylwia's balance challenging routines REALLY help my ankles. I figure it's no more than 20 minutes so for the benefits I"ll handle it. There are PT exercises I'm supposed to do my ankle strengthening but they're sooo boooooring.

Keep going ... run smart ... and invest in some ice packs. Little tip: I manage to get a lot of extra icing in by using an Ace bandage to wrap the icepack around my leg (posterior tibs and achilles are my usual problem areas). That way I'm not sitting around, but can keep making dinner, helping w/ homework ...

Jen