Strength For Runners
Why Strength Training For Distance Running?
Enhance mobility and flexibility
Improve running techniqueDevelop aerobic capacity with consideration of the anaerobic energy system.
Transfer of Training Affect
Improve running performance by specific training for distance running.
For example, if improved performance in training does not positively reflect in the ability of specific sport performance then the transfer from training to the field is low.
Choosing the proper training modalities (exercises) and dose allows a greater transfer of training which yields greater event application.
Strength Training For Distance Runners
Strength training for distance runners can be addressed in many forms. Traditional weight training, medicine ball throws, sprint drills, bodyweight training and circuit training with various exercises are the most common forms of strength training.
Weight Training Workout Plan
Sample Exercises: Clean, Jerk, Snatch, Push Press
Pre-season: 4 sets x 5 reps (up to 70%)- In season: 4 sets x 3 reps (up to 80%)- Peak: 4 sets x 2 reps (up to 60%)
Upper Body and Lower Body
Sample Upper Body Exercises: Bench, Incline, Bent rows Sample Lower Body Exercises: Squat, Step ups, Lunges
Pre-season: 4 sets x 8 reps (up to 70%)- In season: 4 sets x 6 reps (up to 80%)- Peak: 2 sets x 5 reps (up to 60%)
Sample Exercises: Chest pass, Shot put throw, Overhead throw for distance, Squat and throw for height
Pre-season: x100 throws- In-season: x60 throws- Peak: x30 throws
Sample Exercises: A skips, B skips, Skip for height, Lunges forward, Lunges backward, Lunges sideways, High knee running
Pre-season: x800 meters- In-season: x600 meters- Peak: x400 meters
Sample Exercises: Push-ups, Pull-ups, Planks, Sit-ups, Duck walks
Pre-season: x200 reps total- In-season: x100 reps total- Peak: x50 reps total
Sample Circuit: Dumbbell clean, Dumbbell bench, Step-ups, 24” hurdle hops, Seated chest pass, V-ups
Pre-season: 4 sets x 12 reps- In season: 3 sets x 8 reps- Peak: 2 sets x 5 reps
Training distance runners can include many of these elements in the daily plan:
Weekly Strength Training Plan For Distance Runners
Daily warm up
Running and training are developed together in the distance running training program.
Pre-workout: sprint drills, hurdle mobility and dynamic flexibility
Sunday Post-workout- Weight training and medicine ball throws
Monday Post workout- Bodyweight training
Wednesday Post workout- Weight training and circuit training
Thursday Post workout- Bodyweight training (pre-season only)
Friday Post-workout- Weight room (pre-season only)
Strength Training Guide
Progress slowly and teach proper technique in all training activities. Be consistent with strength training activities and understand the long-term benefits for athletic performance.
In addition to track running workouts and long runs on outside the oval, distance runners need some type of strength training.
The running and training program developed by the coach will teach the distance runner how to run faster.