Good strength training routine for a runner?

Question

I'm a guy who likes to run; not a hardcore marathoner, but I'll do a 5k-10k every now and then. I mostly run to keep fit, but I've decided I need to add in some strength training in between my running workouts. Does anyone have some suggestions on what a good routine would be to build strength and overall fitness--with the goal in mind that I'm primarily a runner, not looking to be a bodybuilder.

Answer 1

It is good to do a total body routine, and work on your abdominal and core muscles.
If you can go to a gym then you can work out 2 to 3 times each week.
If you do not have access to equipment then you can do pull ups, sit ups, push ups, lunges, and bench steps or stairs along with your running.

Answer 2

I suggest you use the strength training as a complement to your running. I like to work some machines and work the body before running as a way to loosen up and warm up for the run. If that's not convenient, then take 2-3 days a week at the gym to do abs, back, and obliques along with upper body. Don't pile on the weight, just keep it where you can do 15-20 reps of each exercise.

What I suggest you stay away from, except for muscle balance, is working the lower body in the gym. A little leg work is okay, but remember, the backs of the legs get a good workout running, so you may want to concentrate your gym work on the front of the legs.

What you don't tell us is how often you run. I'd guess you run 4-5 days a week, so you may have to do the gym and run on the same day regardless.

Answer 3

Hi I am a very competitive miler but I am a girl. I suggest not gaining close to that much weight. It will slow you down. If anything to get ready I say run hills and get quicker on your feet for the end of your races I am also starting cross country and I am THE top runner in my grade. What are your 800 times and if you have one your 1600 time? like I said I am a miler and I would like to compare times thanks! I would say get a lot of distance runs in, and since you have probably run cross country before compare your training times to regular times. when you train, your practice time should not be more than 10-15 seconds off of your regular race time!!

Answer 4

Do hill training, that strengthens the legs. Also buy strap-on arm and leg weights to use while you run, that builds up strength in the muscles

Answer 5

run every other day and o the opposite days do push ups and sit ups works for the military