Lungelo Ndaba
Strength training reduces the chances of running injuries, increases muscle functional strength, which improves performance, increases bone strength and reduces risk of osteoporosis.
It also improves strength of connective tissue, which increases joint.
Performance is improved by improving running economy, which is defined as the steady state oxygen consumption for a standardised running speed. By improving running economy a runner should be able to run faster over the same distance due to decreased oxygen consumption.
Two sessions of strength training in addition to two high intensity interval training or speed workouts and a long run once a week is recommended. The greatest strength gains should be made during pre-season when the running mileage has been decreased and the running intensity has been lowered and then taper off towards the racing season.
During racing season, when the running mileage and intensity are at their peak, the goal of strength training is to maintain the strength that has been gained in the pre-season. The final phase of the training calendar is the post-season during which the recovery is important. Running mileage and intensity is usually reduced and the strength training volume and intensity is moderate.
With strength training, it is important to begin by selecting exercises that will strengthen your major muscle groups like the lower body (buttocks, hamstrings, quads calves and feet), core (abdomen and lower back) and upper body (chest, shoulders, upper back and arms).
Strength training prescription for a distance runner will be 2-3 sets of 10-15 repetitions done with light weights of about 50-60% of your maximum strength. This must be the weight you should be able to perform 10-15 repetitions without straining.
Try to make every repetition as productive as possible by cadence speed of about 6 seconds per repetition, that is, lifting weights (contracting your muscle) for 1-2 seconds and lower the weights (relaxing) for 3-4seconds and use a full range of motion. You need to rest for 30-60 seconds between sets. The body will develop specific adaptation to imposed demands like increase in strength gain in order to be able to carry the weight. When your body has adapted to the weights you are lifting, it is time to increase the weights.
Do not do too much too soon, listen to your body. Remember pain is a warning of any damage in your body. Do not do high intensity exercise sessions in two consecutive days. This may lead to injuries and over-training. Alternate strength training sessions with interval/speed training sessions in a week, rest one day and do your long run followed by rest day and restart your programme.
How can you include strength training in your running programme?
Here is a sample programme for one week (ask your gym instructor to demonstrate the correct way of doing these exercises!):
Monday: Strength training
Tuesday: Interval or speed or hill training
Wednesday: Rest or slow run or any cross training stretch and abdominal exercises
Thursday: Strength training
Friday: Interval or speed training
Saturday: Rest
Sunday: Long run/ Race
Which exercises?
Muscle group: Hip flexors
Resistance machines: All hip cable machines
Free weights: None
Body weight, Pezzi-ball & Tera-band: Reverse crunches with band. Hip flexion with band.
Muscle group: Quadriceps
Resistance machines: Leg extension
Free weights: Smith squats
Body weight, Pezzi-ball & Tera-band: Wall slides, single leg squats, single leg hops.
Muscle group: Hamstrings
Resistance machines: Leg curls
Free weights: Good morning lifts, Dumbbell walking lunges
Body weight, Pezzi-ball & Tera-band: Walking lunges
Muscle group: Gluteus
Resistance machines: Leg press
Free weights: Good morning lifts
Body weight, Pezzi-ball & Tera-band: Hip hikers
Muscle group: Calves and Achilles
Resistance machines: Calf raises machine
Free weights: Single calf raises (DumbbellsBody weight, Pezzi-ball & Tera-band: Calf raises & toe press
Muscle group: Shin
Resistance machines: None
Free weights: None
Body weight, Pezzi-ball & Tera-band: Resisted ankle pull (tera-band) & shin wall slides.
Muscle group: Feet and toes
Resistance machines: Toe press
Free weights: None
Body weight, Pezzi-ball & Tera-band: Toe pulls, towel pull
Muscle group: Shoulders
Resistance machines: Shoulder press
Free weights: Side laterals & frontal raises
Body weight, Pezzi-ball & Tera-band: Lateral & frontal raises with Tera-band, pull-ups
Muscle group: Triceps
Resistance machines: Triceps pushdowns
Free weights: Triceps kickbacks
Body weight, Pezzi-ball & Tera-band: Triceps dips, triceps pulls with tera-band
Muscle group: Biceps
Resistance machines: Biceps curls
Free weights: Dumbbell curls
Body weight, Pezzi-ball & Tera-band: Tera-band biceps curls
Muscle group: Back
Resistance machines: Pulley row
Free weights: Dumbbell fly’s
Body weight, Pezzi-ball & Tera-band: Alternate arm/leg lift, back extension
Muscle group: Abdominal
Resistance machines: None
Free weights: None
Body weight, Pezzi-ball & Tera-band: Sit-ups, oblique, abdominal crunches, bridging & lower Abs lifts
(source Old Mutual)
Strength training reduces the chances of running injuries, increases muscle functional strength, which improves performance, increases bone strength and reduces risk of osteoporosis.
It also improves strength of connective tissue, which increases joint.
Performance is improved by improving running economy, which is defined as the steady state oxygen consumption for a standardised running speed. By improving running economy a runner should be able to run faster over the same distance due to decreased oxygen consumption.
Two sessions of strength training in addition to two high intensity interval training or speed workouts and a long run once a week is recommended. The greatest strength gains should be made during pre-season when the running mileage has been decreased and the running intensity has been lowered and then taper off towards the racing season.
During racing season, when the running mileage and intensity are at their peak, the goal of strength training is to maintain the strength that has been gained in the pre-season. The final phase of the training calendar is the post-season during which the recovery is important. Running mileage and intensity is usually reduced and the strength training volume and intensity is moderate.
With strength training, it is important to begin by selecting exercises that will strengthen your major muscle groups like the lower body (buttocks, hamstrings, quads calves and feet), core (abdomen and lower back) and upper body (chest, shoulders, upper back and arms).
Strength training prescription for a distance runner will be 2-3 sets of 10-15 repetitions done with light weights of about 50-60% of your maximum strength. This must be the weight you should be able to perform 10-15 repetitions without straining.
Try to make every repetition as productive as possible by cadence speed of about 6 seconds per repetition, that is, lifting weights (contracting your muscle) for 1-2 seconds and lower the weights (relaxing) for 3-4seconds and use a full range of motion. You need to rest for 30-60 seconds between sets. The body will develop specific adaptation to imposed demands like increase in strength gain in order to be able to carry the weight. When your body has adapted to the weights you are lifting, it is time to increase the weights.
Do not do too much too soon, listen to your body. Remember pain is a warning of any damage in your body. Do not do high intensity exercise sessions in two consecutive days. This may lead to injuries and over-training. Alternate strength training sessions with interval/speed training sessions in a week, rest one day and do your long run followed by rest day and restart your programme.
How can you include strength training in your running programme?
Here is a sample programme for one week (ask your gym instructor to demonstrate the correct way of doing these exercises!):
Monday: Strength training
Tuesday: Interval or speed or hill training
Wednesday: Rest or slow run or any cross training stretch and abdominal exercises
Thursday: Strength training
Friday: Interval or speed training
Saturday: Rest
Sunday: Long run/ Race
Which exercises?
Muscle group: Hip flexors
Resistance machines: All hip cable machines
Free weights: None
Body weight, Pezzi-ball & Tera-band: Reverse crunches with band. Hip flexion with band.
Muscle group: Quadriceps
Resistance machines: Leg extension
Free weights: Smith squats
Body weight, Pezzi-ball & Tera-band: Wall slides, single leg squats, single leg hops.
Muscle group: Hamstrings
Resistance machines: Leg curls
Free weights: Good morning lifts, Dumbbell walking lunges
Body weight, Pezzi-ball & Tera-band: Walking lunges
Muscle group: Gluteus
Resistance machines: Leg press
Free weights: Good morning lifts
Body weight, Pezzi-ball & Tera-band: Hip hikers
Muscle group: Calves and Achilles
Resistance machines: Calf raises machine
Free weights: Single calf raises (DumbbellsBody weight, Pezzi-ball & Tera-band: Calf raises & toe press
Muscle group: Shin
Resistance machines: None
Free weights: None
Body weight, Pezzi-ball & Tera-band: Resisted ankle pull (tera-band) & shin wall slides.
Muscle group: Feet and toes
Resistance machines: Toe press
Free weights: None
Body weight, Pezzi-ball & Tera-band: Toe pulls, towel pull
Muscle group: Shoulders
Resistance machines: Shoulder press
Free weights: Side laterals & frontal raises
Body weight, Pezzi-ball & Tera-band: Lateral & frontal raises with Tera-band, pull-ups
Muscle group: Triceps
Resistance machines: Triceps pushdowns
Free weights: Triceps kickbacks
Body weight, Pezzi-ball & Tera-band: Triceps dips, triceps pulls with tera-band
Muscle group: Biceps
Resistance machines: Biceps curls
Free weights: Dumbbell curls
Body weight, Pezzi-ball & Tera-band: Tera-band biceps curls
Muscle group: Back
Resistance machines: Pulley row
Free weights: Dumbbell fly’s
Body weight, Pezzi-ball & Tera-band: Alternate arm/leg lift, back extension
Muscle group: Abdominal
Resistance machines: None
Free weights: None
Body weight, Pezzi-ball & Tera-band: Sit-ups, oblique, abdominal crunches, bridging & lower Abs lifts
(source Old Mutual)