LIFTING FOR DISTANCE RUNNERS

It would be useful to know what you are currently doing for strength training, not least because it sounds like your routine has worked for you. Perhaps we can learn something.

Without more information, I can only offer a few general tidbits. For frequency, twice a week seems to be the right number for most runners. Most coaches think that the best time to do them is on the day of hard workouts, after the running is done. I'm not so sure about that, but I'm pretty not diligent about the strength stuff. I'd rather run.

Supplemental stuff you really only need to do if you have a specific deficiency that needs to be addressed. Otherwise, your lifting routine should be working hips, core, etc.

No lifting routine is runner-specific. Plyometric stuff comes a lot closer to specific work.

Running specific lifting:

Hill sprints, triple jump, bounding, Strides, running with bungee cord, jump squats, wind sprints...

These can be done either after Easy runs before track days, on a dedicated day or as part of the warm up for track/Tempo workouts.

Best to speak to athletics coach.

For 5k hill sprints and single Leg triple jump have shown direct correlation to 5k improvement !

Lifting works if you are weak, but is not guranteed to carry over to running.

Lifting: 1-2 week on hard days (pm), maybee after race if there was one in the week.

Strenght: Trap bar deadlift /squat

2-3 warm up sets then 2-3x Sets of 3-5 Reps heavy reps

I think the strenght lift shall only be done off season, it can take to much recovery

Tendon/muscle building:

2-3x 8-12 Bulgarian Split squats / split squats/ reverse lunge or step ups

2-3x8-12 rdl/ reverse hyper / Hanging Hamstring bridge

2-3x Push ups or overhead press

2-3x DB or machine row

Core/stabilizers:

2 sets copenhagen planks

2 sets clams or side leg raises

2x Abs wheel or hanging leg lifts 10 Reps (heavy abs) or Circuit of 6-8 abs exercises for 45 sec with 15 rest (Endurance abs)

2 calv raises or walking on toes

There is a difference between general strength and specific strength. You should do general strength before specific strength. I have written a lot about this topic before, just search letsrun runningart2004 strength.

In general:

1. No more than twice a week on your hard running days after your hard running and preferably after a meal and some rest.

2. Focus on compound movements for the lower body. I suggest a Cross-Arm Front Squat and a Trap Bar Deadlift because they required limited technique compared to alternatives.

3. Basic Linear Progression in 3-4 week blocks. 3 weeks of 2x weekly 2-3 x 8-12, 3 weeks of 2x weekly 3 x 5, 3 weeks of 1x a week ramping to a max set of 3. Then start more specific lifting:

4. Specific Block: Start Plyos: Single and Double Leg Hops. Quarter Depth Speed Squats: 3 x 5. KB Swings: 3 x 5. Single Leg and Explosive Variations.

5. Upper Body Stuff: Dips and Pullups are fine.

Focus on powerful force production when you lift. Not just pumping out the reps as fast as you can. You already have endurance. The point here is to build strength, power, and explosiveness that improves running economy.

Alan

Seconded - the Dicharry book is great.

I would add that, when you do it as an addition to the basic compound lifts (squat, deadlift, bench press, row, overhead press) the Bulgarian split squat is a fantastic exercise for runners. It irons out muscle imbalances, works your core and posture, and absolutely mashes your legs in preparation for the final stages of a race.

Olympic lifting is great for power, speed and athleticism but takes some focused instruction and learning. Definitely worth it if you have access to specialised gym and coaching.

Rule of thumb, if you're not lifting heavy weight you're not lifting.

For leg day I do 3 sets of 10 reps of leg press, leg curls, weighted calf raises, and leg extension.

For arm day I do 3 sets of 10 reps of bench press, push ups, overhead press using dumbbells, pullups with an assist, single arm bicep curls, and back extension.

I do each routine 1-2 times a week, and do a 6 minute core routine consisting of planks and some other random movements every time that I lift.

I'll also do a med ball routine on occasion, usually once a week.

No. Just no.

Alan

See Kathy Smith and her Olympian daughter.

Did Kate Grace work out with (1 to 5) pound dumbbells like her mother Kathy Smith? Maybe. Maybe sometimes.

Did Kate Grace work out with x 2 body weight, free weight squatting? Did Kate Grace leg press x 6 her body weight? Most likely no for both.

I assume peak Kate Grace worked out like a body builder, (12 to 15) reps.

For longer distance, body weight reps and weighted sets in the 12-20 rep range are fantastic. These serve to strengthen not only your muscular system but also the strength in your ligaments and tendons, which really helps to keep you injury free as you push your mileage, and long term will help you progress to longer races taxing mostly just your aerobic system instead of killing your legs/shoulders throughout the race.

For building a kick, or the speed necessary to run a good 400/800m leg which is always useful you want to do more Olympic/power lifting type stuff, think 3-6 reps per set on this stuff, and really pushing it on the weight.

There’s no need to overcomplicate lifting IMO. Just think through it, think “does this movement mimic my muscles flexing in a way they would during running?” And if the answer is yes it’s probably a good lift. I personally work very hard on developing power in my posterior chain, (hamstrings, calves, glutes, lower back) and the muscles surrounding my shoulders for good arm drive. I am more of an 800m type though so you really need power in those areas, maybe not as much for 5k+.

^ this

Another upvote.

I recommend purchasing the eBook. That way you can carry it with you anywhere, and move swiftly between exercises and their instructions.

I haven’t looked in-depth, but I’ve heard Dicharry’s books have lots of exercises (potentially good) but with less info on constructing a manageable plan from them. Thoughts?

What parts are wrong specifically?

Also, as far as core goes, is it better to do a body weight routine for X amount of minutes or do a few specific core lifts?

For the love of god, whatever you do, take your danged shoes off if you're squatting. The amount of HS boy distance runners squatting in high stack shoes with heels off the ground makes me want to puke.

The coaches that watch this happen are maybe worse. Get with someone who knows what they're doing!!

Why isolate muscles? No need unless you have imbalances or rehabbing. Do full body athletic movements such as squat variations, hinge patterns, lunges for the lower body. Are you a body builder or a runner?

Alan ran a 3:46 mile ,1:43 800. His problem was doing to much once he made the breakthrough, switching coaches.

Are things like box jumps and agility drills/ladders beneficial to add in?