How/when should I incorporate strength training into my training plan?
I alternate between intervals and just fartleks/tempo runs/anything not intervals every other day. I have been reading alot about strength training recently and I would like to improve my core strength as well as some other areas. Should I do this strength training every day on different areas, or every few days on the same areas or what? Also, should I focus on just upper/core strength or should I work on my legs as well? Because I figure mmy legs are already getting enough of a workout from running and hills.
Core strength could be done every to every other day. Here are some core training tips:
Make sure you work all your abdominal muscles- upper and lower obliques and lower back. Go to these links for some exercises:
* http://www.beginnertriathlete.com/cms/ar… (scroll down a little bit to see the exercises)
* http://www.runnersworld.com/video/index….
* http://www.runnersworld.com/article/0,71…
* http://www.runnersworld.com/article/0,71…
* http://www.runnersworld.com/article/0,71…
* http://www.runnersworld.com/article/0,71…
* http://www.runnersworld.com/article/0,71…
The two from runnersworld.com are just a couple of the many they have. If you go to runnersworld.com and search abdominal workouts, it comes up with a whole page!
Our XC team incorporated strength training into one workout and one cross training. You don’t want to "bulk up" as a runner, you only want to "tone". For the cross training day we lifted weights, focusing a lot on our arms but also a little on our legs. Then we’d bike or swim, etc. For the regular workout days we’d call it "embedded circuits." We’d do light "tempo run" (2-4 miles at moderate pace), then a light weight lift (again, mainly arms but some legs too). In between ea. set of weight lifting we’d do 1 min. of cardio (bike riding sprints, jump rope, stairs, etc). We’d finish with another light "tempo run."
These are the exercises we did (in muscle group pairs):
- arms: shoulder press, arnold press, lateral raises, tricep kickbacks, one arm dumbell curls, upright rows, shrugs, and pull ups
- legs: squats, hamstring push ups, calf raises, hip adduction & abduction, & side leg lift
- we’d also do our core workout then, with cardio in between ea. pair.
- i don’t have links for the exact exercises, but I have other weight training links here:
* http://www.runnersworld.com/article/0,7120,s6-238-263-266-11152-0,00.html
* http://www.runnersworld.com/article/0,7120,s6-241-285–9915-0,00.html
* http://www.runnersworld.com/article/0,7120,s6-238-263-266-9211-0,00.html
* http://www.runnersworld.com/article/0,7120,s6-238-263-266-7522-0,00.html
* any article from runnersworld.com (especially in the strength and cross training tab under training)
October 29th, 2009 at 3:38 am
Core strength could be done every to every other day. Here are some core training tips:
Make sure you work all your abdominal muscles- upper and lower obliques and lower back. Go to these links for some exercises:
* http://www.beginnertriathlete.com/cms/ar... (scroll down a little bit to see the exercises)
* http://www.runnersworld.com/video/index….
* http://www.runnersworld.com/article/0,71...
* http://www.runnersworld.com/article/0,71...
* http://www.runnersworld.com/article/0,71...
* http://www.runnersworld.com/article/0,71...
* http://www.runnersworld.com/article/0,71...
The two from runnersworld.com are just a couple of the many they have. If you go to runnersworld.com and search abdominal workouts, it comes up with a whole page!
Our XC team incorporated strength training into one workout and one cross training. You don’t want to "bulk up" as a runner, you only want to "tone". For the cross training day we lifted weights, focusing a lot on our arms but also a little on our legs. Then we’d bike or swim, etc. For the regular workout days we’d call it "embedded circuits." We’d do light "tempo run" (2-4 miles at moderate pace), then a light weight lift (again, mainly arms but some legs too). In between ea. set of weight lifting we’d do 1 min. of cardio (bike riding sprints, jump rope, stairs, etc). We’d finish with another light "tempo run."
These are the exercises we did (in muscle group pairs):
- arms: shoulder press, arnold press, lateral raises, tricep kickbacks, one arm dumbell curls, upright rows, shrugs, and pull ups
- legs: squats, hamstring push ups, calf raises, hip adduction & abduction, & side leg lift
- we’d also do our core workout then, with cardio in between ea. pair.
- i don’t have links for the exact exercises, but I have other weight training links here:
* http://www.runnersworld.com/article/0,7120,s6-238-263-266-11152-0,00.html
* http://www.runnersworld.com/article/0,7120,s6-241-285–9915-0,00.html
* http://www.runnersworld.com/article/0,7120,s6-238-263-266-9211-0,00.html
* http://www.runnersworld.com/article/0,7120,s6-238-263-266-7522-0,00.html
* any article from runnersworld.com (especially in the strength and cross training tab under training)
References :
October 29th, 2009 at 4:15 am
Every other day, not everyday.
You should do scissors to keep your hammies strong.
no more than 40 pushups with 5 seconds between sets of ten
no more than 50 situps with 3 seconds between sets of ten
you don’t need a lot of weight lifting, that’s mythical.
hold 3 lbs in each hand, stand with feet apart, slightly shoulder width, not too far apart, hold arms straight out, should make a T and bring the weights together not too fast, not too slow.
do this 10 – 15 times
References :