Time to Get Strong: Switching it Up

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We are endurance athletes...going the distance is what we love to do. However, we realize how important strength training is also. Because we have both been training for the St. George Marathon, our strength training routine was put on the back burner. Debbie is a group fitness instructor at Lifetime and teaches Barbell twice a week...I choose to support her and join in on those classes. So whether I like it or not, I get to the gym at least 2 times a week and lift.

I am still slowly getting back into where I was lifting before because I don't want to start to fast and then feel 112 years old the next day or not be able to squat down to use the toilet...so I am easing into it!  But have you ever left a class where you are shaking from head to toe, and unable to lift near the same amount of weight, and a bit disappointed?? That is okay...we have all been there. This just means we have to be more consistent with our efforts, right?
 

We have posted about this before but here is something to think about right now. Most big races are done for the year and we are all heading into our "off" season or "base" phase. Now is the time to build some strength and switch things up. Your body needs this! Your body craves this! If you do this, you will be so surprised at what you can do in the coming season! Slow your cardio down, focus on heart rate and focus on building strength and power!
 

Here is an article from Competitor Running Magazine that stated the importance of "Specific Strength Training." I found it most useful, I am sure you will too!!

Adding Relative Strength Is A Must For Distance Runners

• By Jeremey Duvall, M.S., CPT

Be sure to include some amount of strength training in your weekly workout routine.

With runners, strength training often takes second fiddle to an extra run or track workout during a busy week, justified by the notion that more running makes a better runner.

Two strength workouts per week gets cut down to one or zero during the spring months when staying inside for a workout is just as tough mentally as it is physically. Certainly, running is a skill that needs to be developed over time. Form increases with repetition, which means the more strides a runner takes, the better adapted he or she will be come race time. But this notion fails to acknowledge one crucial aspect of running performance and efficiency — strength.

Runners have long been accused of neglecting the gym. Words like “weak core” and “inactive glutes” were thrown around, alongside “long run” and “fartlek.” In response, everyone from weekend enthusiasts to dedicated marathoners began hitting the gym for long sets of planks and glute bridges.

While improving the core and strengthening the hips are important (critical, in fact), this does little when the body is forced to absorb 3-4 times a runner’s bodyweight with each footfall. Running and other bodyweight sports rely on relative strength, or strength relative to a runner’s particular bodyweight. Absolute strength — the ability to hoist impressive total numbers — is certainly a factor, but it matters less when talking about a runner’s ability to propel himself across the pavement.

RELATED: Efficient Strength Workout

Make Your Strength Relative

There’s nothing inherently wrong with glute bridges and planks. In fact, those are two key elements in helping to stabilize the hips and promote better form (and less injuries down the road).

But in order to fully maximize performance, endurance athletes should improve their overall strength in relation to their bodyweight. That means adding heavier strength training into the mix. Building relative strength helps runners absorb force better when their feet crash into the pavement and produce force to propel themselves off the ground. All of this happens in the blink of an eye.

To improve relative strength, runners should master bodyweight moves like the pull-up, push-up, single-leg squat, and lunge. This provides a good foundation of strength for more complex and demanding exercises moving forward.

After mastering bodyweight exercises, begin to focus on traditional strength exercises like back squats and deadlifts. Rather than sticking with lighter weights and targeting higher reps, work down to the 3-5 rep range. This approach targets type II muscle fibers — those responsible for power generation and maximal strength. By increasing type II muscle fibers, runners will be able to produce and absorb more force even over distance.

One crucial aspect of running is maintaining a lean bodyweight. Packing on additional pounds of muscle can be beneficial to the point it begins to detrimentally affect running form and introduce more impact into each footfall. Although long distance running typically limits the amount of muscle one can gain from a lifting program, it’s still a potential problem down the road.

To best introduce a strength training program into a well-developed running routine, focus on hitting the weights only two times per week to start. This provides enough stimulus to increase strength but likely won’t pack on unnecessary pounds. During the offseason when a little extra muscle is less of a nuisance, runners may choose to up their strength training to three days per week.

Start by targeting the entire body with each lifting session, utilizing a mixture of double-leg and single-leg exercises.

RELATED: Should Strength Training Be Hard?

Strength workout

Incorporate these workouts on interval or tempo run days during the week to avoid overtraining. Ensure that they are followed by an easy day of light jogging or complete rest. Wait two to three days before performing the next workout.

Day 1:
1. Back Squat, 3 sets of 3-5 reps
2A. Dumbbell Bench Press, 3 sets of 6-8 reps
2B. Walking Lunge, 3 sets of 6-8 reps
3A. Pull-up, 3 sets of 6-8 reps
3B. Single-Leg Leg Press, 3 sets of 6-8 reps
4A. Plank, 3 sets of 45 seconds
4B. Pallof Press, 3 sets of 10-12 reps

Day 2:
1. Deadlift, 3 sets of 3-5 reps
2A. Dumbbell Standing Shoulder Press, 3 sets of 6-8 reps
2B. Single-Leg Squat to Bench, 3 sets of 6-8 reps
3A. Bent Over Row, 3 sets of 6-8 reps
3B. Dumbbell Romanian Deadlift, 3 sets of 6-8 reps
4A. Side Plank, 3 sets of 45 seconds
4B. Woodchop, 3 sets of 10-12 reps

I believe there is no better feeling than that of being strong. I have said this a million times before...skinny is the new strong. No one wants to be skinny anymore...we want to be healty and strong.  Whether you are a runner, cyclist, swimmer, dancer, gymnast, baseball player, basketball player...we all perform at a higher level the more strength we possess. Not to mention, long lean muscle is incredibly beautiful! Which takes me back to when I first started lifting weights.
I was so afraid that I was going to be huge:) Although I don't have a weightlifters body,
I LOVE the muscles that I have earned!!

Also, stay tuned for a break down of a new workout that we have found and love that will help you do just what we are asking...switch it up and get strong!!!

Who else thinks MUSCLES are GORGEOUS?? 

What things keep you from strength training?

What motivates you to pump iron?