Free training programme - strength training for running

BRACKNELL, U.K. - July 7, 2014 - PRLog -- Get free running tips and training programmes with top Bracknell personal trainer Adam Atkinson and www.dietsdontwork.co.uk

The best training for running is of course running, but complimenting this with a strength training for running program will help you run faster, run longer, feel fitter and be more stable on your feet. It will also ensure that you stay injury free through your training.

Strength training for running - old school vs new school

Strength training for running traditionally focused on;

Bilateral moves (both feet on the ground at the same time),

Saggital plane exercise (forward and backward but not twisting movements)

Single body parts, not compound whole body movements

Muscle endurance, not strength

These traditional workouts did not really look at balance, strength or stability.

Strength training for running - the smart, modern way - should include integrated whole body movements, a focus on rotational exercises (we rotate when we run!) and an emphasis on stability in the foot as well as overall balance. This prevents energy leakage from unstable foot placement and lack of balance. We hardly ever do a 10k on a smooth surface, so stability, strength and blanche will really help transfer all your running skill into forward movement. Shorter workouts will also help make them more achievable, as well as getting nearly all the benefit of more sets. Try to include the strength training on days when you have a shorter run or are doing speed/interval work. This will shorten the overall time needed as well as having a great warm up included.

This strength training routine can be done by any level of runner, from advanced to beginner. If you want to make it more challenging then simply add some weight in the form of dumbbells, barbells or kettle bells. If you are a beginner then the exercises can be adapted to be slightly less challenging.

To save time you can superset each pair of exercises. For example do the first exercise, push ups, then go straight to the round the clock lunges. Once the pair is complete rest for 45 seconds and repeat the pair. Do 2-3 sets of 12-14 repetitions. It’s got to be hard going, so judge the weight accordingly!

1 - Push ups with a frog lift

2 - Round the clock lunges

3 - Split stance bent over row

4 - Woodchop with weight

5 - Russian twist

6 - Leg curl on a swiss ball

Other exercises to consider are lunges with a knee raise, walking lunges and some plyometric exercises like burpees and knee tuck jumps.

By Robert Adam Atkinson