What Is the Ideal Strength Training for Runners?

Modified Crossfit/Crossfit Endurance

This idea took several of the basic workouts from both Crossfit and Crossfit Endurance, reduced the frequency of workouts (down to about four per week), and included long runs. This plan was superior to the previous plan and got me through my first 100 miler.

Pete Kemme's Workouts

Pete's workouts combine the high intensity interval training of the Crossfit workouts, but adds even more variety, balance, and dynamic movement with less danger of overtraining and/or injury.

His workouts are inspired by combining several workout philosophies from a variety of disciplines with imaginative equipment (slosh tube, anyone?). Pete's workouts were also more scalable than Crossfit.

When we started, we could make these workouts easier. As we advanced, we could make them much tougher than Crossfit. The result is a perfect combination of all five criteria from above. I currently use versions of Pete's workouts about three times per week as part of my regular training routine.

More: 7 Strength Training Excuse Busters

How can effectiveness be measured?

I use a subjective measure of performance during a race:

• How I feel after a race
• Recovery time

No weight training at all resulted in a poor performance and a long, painful recovery. Body building weight training was marginally better, but still ineffective. Crossfit and Crossfit Endurance worked well up to about 40 miles. The lack of long runs did not prepare my body for the experience of running at least 50 miles.

The modified programs, including my own and Pete's plans, all resulted in far superior performances and recovery. I used Pete's program to train for Western States 100. After the race, my CPK level (used to measure the extent of muscle damage) was around 19,000. This was shockingly low considering I only averaged about 20 miles of running per week in the months leading up to the race.

Based on my lengthy experimentation, Pete's Functional Fitness program netted the best results based on the five criteria above.