Got Proof?
From endless amounts of studies, strength training for endurance athletes, when implemented properly into a complete program, effectively improves strength, performance, velocity, and running economy in endurance athletes.
Try This Sample Routine
When putting a routine together, it's important to periodize your workouts. Put simply; have a plan. It's also important to include compound lifts that provide the most bang for your buck. Include lower-body movements that are both unilateral (single leg) and bilateral, upper-body pushing and pulling movements, and torso exercises to help build a strong, stable core.
The goal is to get stronger and more powerful without adding a lot of mass onto your frame. Performing this routine a couple times per week will help you do that. An important factor in gaining, reducing, or maintaining one's size and mass is the nutrition component. Be sure to eat a clean diet that consists of real food and positive results will come. Remember, you can't out-train a bad diet!
More: 5 Clean Eating Tips
Circuit #1
- Box Jumps (3 sets, 8 reps)
- Push-ups (3 sets, 15 reps)
- Ab Wheel Roll-Outs (3 sets, 10 reps)
Circuit #2
- Rear Foot Elevated Split Squat (3 sets, 5 per leg)
- Pull-ups (3 sets, 6 to 8 reps)
- Tubing Pallof Press (3 sets, 15 per side)
Circuit #3
- Stability Ball Hamstring Curl (3 sets, 15 reps)
- Single-Arm Dumbbell Row (3 sets, 6 to 8 reps)
- Stability Ball Planks (3 sets, 60 seconds)
If you have any existing injuries or health concerns, I highly recommend seeking out a qualified health professional to provide you with some therapy options to get you pain-free. And, even if you're asymptomatic, there are proactive steps you can take to help identify any imbalances and/or weaknesses throughout the body. Movement screens, such as the FMS (FunctionalMovement.com) can provide a wealth of knowledge before starting any exercise program.
In addition to the running and resistance training, it's important to include plenty of mobility and flexibility work into your weekly routine as well. Dynamic warm ups and mobility drills before you exercise and some gentle stretching after your routine can go a long way in preventing injuries and have you feeling great.
More: A Stretching Routine to Prevent Injuries
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