Athletics Magazine

Strength Training For Runners Who Hate It

By Brisdon @shutuprun

Today I finally did something I should have done four years ago. I usually don’t do things I don’t want to do until I am forced to do them. Kind of like when I am having people over for dinner and for the first time in two months I finally clean the toilet. I mean MY family can live with an unsightly toilet, but I would never want my friends to know I live like that – skid marks and all. GASP.

So, here is what I did. I went to a personal trainer and I finally got a stinking strength training plan. I have never had one of those. I swear I tried to make one up myself, but I never did it. I thought about it a lot, but it didn’t happen. Loser-ville. But, now I know it is time:

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Why have I avoided it for so long:

  • I didn’t know what or how to do it
  • It’s not running
  • It’s boring
  • I didn’t believe it would really work (yeah, I can be hard headed and delusional)

I can no loner deny that lack of strength, especially on my left side, is making me an inefficient and injury prone runner. There I said it.

Not too long ago I was about to go for a run and my mom was looking at the back of my legs  (probably admiring that she had given birth to me). She said, “Did you know one of your calves is much more defined than the other?” That’s when I realized that my lopsidedness had gotten out of hand.

Can you see it? Wow, that’s weird. It’s not very often you look at the back of your legs.

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I have been compromised on my left side since my hip stress fracture two years ago. Yeah, I told you it took me along time to get around to things.

So, let’s just say you don’t have a strength training plan. You can copy mine, but don’t say I never gave you anything. You will notice this is a very mild and easy list of things to do. That’s because I am a weakling at this stuff and I have some lower back pain so we are being careful. I will do this 2-3x per week. Thank you Kim!

Runner’s Basic Strength Training Plan
(that can be done at a gym, at home, in an airport, in a hotel room, or at your in-laws)

Ball squats (put a huge exercise ball between your back and a wall): Single leg, 10 reps x 3; double leg 10 reps x 3

Strength Training For Runners Who Hate It

Resistance Band, 4 ways. Tap to side, press to side, tap behind, press behind – 10 reps each side x 3

Strength Training For Runners Who Hate It

Single leg squat (on bench or step) – 10 reps each side x 3

Strength Training For Runners Who Hate It

Single leg lunge/lift (on bench or step) – 10 reps each side x 3 with12-15 pound hand weights

Strength Training For Runners Who Hate It

Single leg dead lift – 10 reps each side x 3 with 12-15 pound hand weights

Strength Training For Runners Who Hate It

Side/lateral step up onto bench: 10-20 reps each side x 3

Strength Training For Runners Who Hate It

Sumo squat with 30 pound weight - 10 reps, then hold 15 sec; 10 reps then hold 30 sec; 10 reps then hold 45  sec

 

Strength Training For Runners Who Hate It

So, there you have it. I am going to cycle this into my regular workout schedule. I swear I am. You will know I’m telling the truth when you see my buns of steel at the pool this summer. And my triple D boobs. Now you know I am kidding.

What type of strength training do you do, if any?

SUAR


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