Fall marathon season is not that far away—now is the time to follow a strength-training program that will prepare you to conquer 26.2 miles. Strength-building programs for endurance athletes should include old-school compound movements such as squats, deadlifts and presses. When performed correctly, compound movements will promote adaptation, and increase overall strength better than any other exercises. These efficient moves also save you time, as they work multiple muscle groups simultaneously. For example, squats and shoulder presses involve all of the body's mass, use the longest range of motion, and allow you to progressively add more weight as you get stronger.
Strength training programs need to be progressive. Keep your exercise selection small, and master the moves. Keep your strength-training volume low—two sessions a week—as running is the main priority during this time.
This mix of barbell and assistance exercises will help improve your strength and performance. If you're not familiar with barbell exercises, find a certified trainer to teach you proper technique.
Squats
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Form: Walk into a weight rack and place the barbell on your lower back. Take a few steps away from the rack. Your feet should be shoulder-width apart with your toes turned out about 30 degrees. Push your butt back and down. Push your knees out as far as your can. Squat down so your hip crease is just below your knee. As you return to the starting position, drive your hips up towards the ceiling. Be sure to keep your head neutral and look straight ahead of you.
Squats con't
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Reps: Complete 3 to 5 sets of 3 to 5 reps.
Deadlifts
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Form: Stand with a weighted bar near the center of your feet. Grab the bar and bend your knees until your shins are touching the bar. Lock your arms out straight, keeping your shoulder blades directly over the bar. Keep your abs pulled in to support your back, and make sure you don't arch your back. Pull the barbell up in a straight vertical line until you have fully extended your hips. Return to the starting position.
Deadlifts con't
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Reps: Complete 3 to 4 sets of 3 to 5 reps.
Shoulder Press
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Form: Walk up to a weighted the rack, grab the barbell, and take a few steps back. Pull your shoulders back, squeeze your butt, and pull in your abs. Remember as you press the bar up, move your head around the bar. Press up in a vertical line and lock out your elbows. Return to the starting position.
Shoulder Press con't
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Reps: Complete 3 to 5 sets of 3 to 5 reps.
Inverted Rows
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Form: Walk up to a weighted the rack, grab the barbell, and take a few steps back. Pull your shoulders back, squeeze your butt, and pull in your abs. Remember as you press the bar up, move your head around the bar. Press up in a vertical line and lock out your elbows. Return to the starting position.
Inverted Rows con't
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Reps: Complete 3 to 5 sets of 4 to 12 reps.
Push-Ups
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Why: Push-ups can help increase endurance through consistent practice. Push-ups work the chest, triceps, biceps, shoulders, forearms and abs, and they even engage the legs. If you don't have the strength to do a military-style push-up, start with your knees on the floor.
Push-Ups
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Why: Push-ups can help increase endurance through consistent practice. Push-ups work the chest, triceps, biceps, shoulders, forearms and abs, and they even engage the legs. If you don't have the strength to do a military-style push-up, start with your knees on the floor.
Push-Ups con't
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Form: Contract your abs; this will keep your spine rigid, chin in a neutral position, and allow your chest to brush the floor.
Reps: Complete 2 to 6 sets of 4 to 15 reps.
Weighted Plank
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Form: Get into a push-up position. Keep your shoulders tight and elbows locked out. Squeeze your glutes and abs throughout the hold. Have a training partner place a weight plate on your back and hold that position.
Reps: If you are new to this exercise, be conservative with the weight and build up slowly. Complete 3 to 5 sets of 15- to 60-second holds.
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