StrengthStrength TrainingTraining forfor thethe RunnerRunner StrengthStrength TrainingTraining forfor thethe RunnerRunner What?What? TheThe goalgoal ofof resistanceresistance trainingtraining forfor runnersrunners isis notnot necessarilynecessarily addingadding musclemuscle massmass butbut…… 1.1. improvingimproving muscularmuscular strength,strength, 2.2. improvingimproving locallocal muscularmuscular endurance,endurance, 3.3. maintainingmaintaining currentcurrent musclemuscle mass,mass, 4.4. ““prepre--habhab”” forfor injuryinjury prevention,prevention, andand 5.5. PostPost--injuryinjury rehabilitation.rehabilitation. StrengthStrength TrainingTraining forfor thethe RunnerRunner Why?Why? WhenWhen youyou becomebecome fatigued,fatigued, youryour formform deterioratesdeteriorates (poor(poor runningrunning economy).economy). ItIt isis notnot justjust becausebecause ofof tiredtired legs,legs, butbut itit isis alsoalso duedue toto tiredtired armsarms andand aa tiredtired backback andand abdominals.abdominals. HavingHaving aa strongstrong torsotorso helpshelps holdhold youryour formform togethertogether inin thethe latterlatter stagesstages ofof aa workoutworkout oror aa race.race. StrengthStrength TrainingTraining forfor thethe RunnerRunner Why?Why? ResistanceResistance trainingtraining preventsprevents thethe gradualgradual lossloss ofof strengthstrength andand andand bonebone mineralmineral contentcontent thatthat occursoccurs naturallynaturally withwith aging.aging. EccentricEccentric musclemuscle contractionscontractions reducereduce thethe riskrisk ofof injury.injury. ResistanceResistance trainingtraining eliminateseliminates musclemuscle imbalancesimbalances betweenbetween opposingopposing muscles.muscles. StrengthStrength TrainingTraining forfor thethe RunnerRunner Why?Why? ResistanceResistance trainingtraining improvesimproves runningrunning economyeconomy (one(one ofof thethe keykey determinantsdeterminants ofof runningrunning performance).performance). ByBy improvingimproving runningrunning economy,economy, aa runnerrunner shouldshould bebe ableable toto runrun fasterfaster overover thethe samesame distancedistance duedue toto aa decreasedecrease inin oxygenoxygen consumption.consumption. ImprovedImproved runningrunning economyeconomy wouldwould alsoalso increaseincrease aa runnerrunner’’ss timetime toto exhaustion.exhaustion. StrengthStrength TrainingTraining forfor thethe RunnerRunner Why?Why? ImprovesImproves runningrunning performanceperformance asas aa resultresult ofof neuromuscularneuromuscular adaptationsadaptations thatthat ensuresensures thatthat musclemuscle activationactivation remainsremains highhigh duringduring thethe durationduration ofof aa workoutworkout oror race.race. InIn oneone study,study, afterafter ttenen weeksweeks ofof resistanceresistance training,training, 10K10K timestimes decreaseddecreased byby anan averageaverage ofof aa littlelittle overover oneone minute.minute. AsAs aa resultresult ofof strengthstrength training,training, rapidrapid forceforce productionproduction whenwhen thethe footfoot isis onon thethe groundground reducesreduces groundground contactcontact timetime therebythereby ensuringensuring aa higherhigher runningrunning speed.speed. IntroducingIntroducing strengthstrength trainingtraining toto aa runningrunning trainingtraining planplan SampleSample weekweek Mon.Mon. Tue.Tue. Wed.Wed. Thu.Thu. Fri.Fri. Sat.Sat. Sun.Sun. CrossCross KeyKey CrossCross KeyKey OffOff KeyKey OffOff traintrain RunRun traintrain RunRun oror RunRun oror oror #1#1 oror #2#2 swimswim #3#3 swimswim easyeasy easyeasy runrun Strength runrun Strength Strength traintrain traintrain traintrain Workout Workout Workout #1 #2 #3 (optional) TypicalTypical ResistanceResistance TrainingTraining ProgramProgram forfor aa RunnerRunner WhatWhat Exercises?Exercises? ExerciseExercise MuscleMuscle GroupGroup 1. Split squat / lunges for quads & hips 2. Physioball Leg Curl for glutes/hamstrings/lower back 3. Dumbbell bench press for pectoralis & triceps 4. 1 arm, 1 leg dumbbell rowfor latissimus dorsi/trapezius 5. Dumbbell squat to press for total body 6. Split dumbbell curl-press for biceps & shoulders 7. Dumbbell pullover ext. for triceps 8.8. CoreCore exercisesexercises for abdominals and core StrengthStrength TrainingTraining forfor RunnersRunners Exercise:Exercise: SplitSplit SquatSquat // LungeLunge Goal:Goal: Improve strength and balance in your hip and leg muscles. MuscleMuscle Groups:Groups: Quadriceps and hip flexors. DoingDoing It:It: Step out into a lunge. Lower your hips toward the floor by squatting down and back. Do not let your back knee touch the ground. Return to the starting position by driving your weight back up with your front leg. Do one leg then switch legs and repeat. Illustrations and exercise Reminders:Reminders: Do not let your front descriptions from Verstegen, M., knee extend beyond the point of (2004). Core Performance. Rodale Press. your front toes. StrengthStrength TrainingTraining forfor RunnersRunners Exercise:Exercise: PhysioballPhysioball LegLeg CurlCurl Goal:Goal: Improve strength and stability in glutes, hamstrings, and lower back. MuscleMuscle Groups:Groups: Lower back, glutes, hamstrings, and gastrocnemius. DoingDoing It:It: Lie face up on the floor with heels on a physioball. Tighten your glutes until your body is in a straight line from ankle to shoulders. Keep your hips high and pull your heel toward your glutes. Let the ball roll back slowly as you straighten your legs. Reminders:Reminders: Keep your glutes Illustrations and exercise descriptions from Verstegen, M., activated and do not let hips drop as (2004). Core Performance. your pull heels in. Rodale Press. StrengthStrength TrainingTraining forfor RunnersRunners Exercise:Exercise: DumbbellDumbbell BenchBench PressPress Goal:Goal: Improve strength and stability in chest, shoulders and triceps. MuscleMuscle Groups:Groups: Pectoralis major, deltoids, and triceps. DoingDoing It:It: Lie on a bench with dumbbells held at shoulder width and palms facing your legs. Lift both dumbbells straight up then lower one dumbbell to the outside of your shoulder, then push it back up. Repeat with other arm. Reminders:Reminders: At top of arm Illustrations and exercise extension, keep arm stabilized and descriptions from Verstegen, M., extend both dumbbells up for a (2004). Core Performance. Rodale Press. “plus” (full range of motion). StrengthStrength TrainingTraining forfor RunnersRunners Exercise:Exercise: 11--Arm,Arm, 11--LegLeg DumbbellDumbbell RowRow Goal:Goal: Develop upper-back strength along with hip stability. MuscleMuscle Groups:Groups: Latissimus dorsi, trapezius, deltoids DoingDoing It:It: Stand on one leg and stabilize upper-body with opposite side hand. Bend over and lift opposite leg to create a “T” with your body. Pull dumbbell with free hand up to the side of your waist then lower it. Do one arm then switch sides and repeat. Illustrations and exercise Reminders:Reminders: Initiate row with descriptions from Verstegen, M., (2004). Core Performance. shoulder, not arm. Keep shoulders Rodale Press. and back parallel to floor. StrengthStrength TrainingTraining forfor RunnersRunners Exercise:Exercise: DumbbellDumbbell SquatSquat toto PressPress Goal:Goal: Develop and improve total- body strength and power. MuscleMuscle Groups:Groups: This is a total body exercise. DoingDoing It:It: Initiate movement from your hips and squat down until thighs are parallel to floor. Explode up using hips and quads and use momentum to drive weights overhead. Finish with straight legs and arms. Lower weights back to shoulders, then drop back down into a full squat. Illustrations and exercise descriptions from Verstegen, M., Reminders: Keep your weight on (2004). Core Performance. Reminders: Keep your weight on Rodale Press. your heels when you squat; do not StrengthStrength TrainingTraining forfor RunnersRunners Exercise:Exercise: DumbbellDumbbell CurlCurl toto PressPress Goal:Goal: Strengthen arms and shoulders while stabilizing hips and core. MuscleMuscle Groups:Groups: Biceps, deltoids, core DoingDoing It:It: Stand holding dumbbells at your side. Rest a foot on a bench about mid-thigh height. Perform a biceps curl rotating palms so they face up. Then press weight over-head rotating dumbbells to finish facing forward. Return to starting position. Do one set with one leg forward then repeat with other leg forward. Illustrations and exercise Reminders:Reminders: Keep up-right posture descriptions from Verstegen, M., (2004). Core Performance. by contracting abdominals and keeping Rodale Press. shoulder blades pulled back. StrengthStrength TrainingTraining forfor RunnersRunners Exercise:Exercise: PulloverPullover ExtensionExtension Goal:Goal: Improve strength and coordination between the muscles of the upper back and the triceps. MuscleMuscle Groups:Groups: Latissimus dorsi and triceps DoingDoing It:It: Lie on a bench with dumbbells held straight up over your chest. Lower dumbbells until elbows are at 90 degrees. Lower upper arms until parallel to the floor. Pull arms back to the starting position straightening elbows on the way up. Illustrations and exercise descriptions from Verstegen, M., Drop hands first, (2004). Core Performance. Reminders:Reminders: Drop hands first, Rodale Press. then drop elbows. CoreCore StrengthStrength TrainingTraining TheThe intentintent ofof corecore trainingtraining isis toto strengthenstrengthen thethe musclemuscle groupsgroups thatthat stabilizestabilize youryour skeletalskeletal structure.structure. TheThe musclemuscle