Weight Training for LD Runners

Hi all,
I am sending this out FYI only. By no means the only way to weight train, it does include what I consider core workouts and, if you notice, no deadly squats or lunges. Not that you can't do them, it's just that I feel there are lower risk ways to target these areas, especially for runners who don't seem to tolerate the additional load requirements. Remember too, quad and ham injuries are notoriously difficult and long, possibly permanent, recovering injuries. So don't get injured in these areas in the first place. Squats and lunges may be very appropriate for training in some sports, say sprinting, downhill ski racing, etc., but my experience and 20 year observations are they are detrimental for long distance running considering the higher risk. That's why I state that personal trainers are usually trying to injure runners. They don't understand LD runners, and they are typically a lot younger, suffering great hubris. But please don't have your trainer call me to argue, thank you.

By no way a complete package, this workout seems to work well with runners, have a low injury rate, and tolerates speed workouts without risking higher injury rates. I cannot argue that this or that workout will make you stronger. Rather, the discussion would be can you accommodate other routines AND still be ready to do speed/tempo/long running with low injury rates. or go play tennis, cc ski, or??  Feel free to adjust the spreadsheet as you see fit, and incorporate it into an overall program. Be forewarned however, lifting regularly makes you feel better!!! ( and burns up to 13% more calories at rest).

Additionally, I believe most if not all athletes over 30 yrs. old should incorporate weight training( u r losing 1-2% muscle mass a year) and riding as core activities, because from these two, all other exercises can emanate. So I do not argue that for instance, cross country skiing is a great great alternative, just that it's harder to do 12 months a year, for example. So it's a great substitute or cross train.
 And data supports RIDING for runners overall fitness, and RIDING for recovery from marathons, and RIDING as a substitute for speedwork, and RIDING engenders heel circling for better form.
Out of saddle riding HIIT (high intensity interval training) intervals, based on studies, seems to be the single best exercise to leverage the bike for runners and other athletes requiring speed and aerobic capacity.

Feel free to ask away if any questions, or just ignore. I have been on this workout program for about 30 years with variations, using periodization and tapering, of course.

If you want this in an excel spreadsheet, just ask!  Happy Running!

 

Exercise Type	INTERVALS	REPS	WEIGHT	Notes
CORE
Bench Press	1				Comments
Leg Extensions	1
Bench Press	1
Knee Curls	1
Bench Press	1
Body Pikes	1
Seated Leg Press	3
Leg Curls	2 or 3
Leg Extensions	2 or 3
Toe Raises Straight	1
Toe Raises In	1
Toe Raises Out	1
Body Crunches	2
Body Extensions	2
Spin Warmdown	20-30 mins.
SECONDARY #1
Lat Pulldowns Front	2
Lat Pulldowns Rear	2
Lat Pulldowns Chinups	2
Dumbbell Curl/Press Taps	2
Crunch Machine	2
Tricep Pulldowns	2
Straight Arm Pulldowns	2
Deadlift to Hip	2
Rowing Full	2
Rowing Stiff	2
SECONDARY #2
DIPS	3
Spread Pullups	1
Pullups	1
Spread Chinups	1
Chinups	1
Bar Sternum Pullups	1
Bar Press Front	2
Ba rPress Rear	2
Unweighted Sits	2
Cable Work	various
At Home Any Time
Pushups	2			before every shower
Donkey Kicks	2
sit ups/crunches	2
standing sits/leg kick outs	2
Arm Extensions w/ weight	2
Standing leg swings front / rear	2
Stretching
add your personal….
Notes:
	1. Inititailly, these should be done in order. Later, mix them up, but try to do CORE category first
	2. Intersperse Bench Press with other listed bench exercises using bench as noted
	3. Try to do CORE at least 2-3 times a week, on non running days ,if possible
	4. add SECONDARY workouts AFTER completing CORE
	5. NEVER EVER do Lunges or Squats unless you like to hear me say "I told you so".
	6. When in doubt, lower weights, higher reps. You are a RUNNER, not weight lifter
	7. Thank others for their advice, then do YOUR workout.
	8. Proper form always. 6 count…Contraction 1,2, Retraction 3,4,5,6. No swinging of weights.