Weight Lifting For Distance Runners
Weight Lifting increases your overall fitness level and prevents injuries. The difference between one athlete over another athlete is their level of fitness. You should lift weights 3-4 times a week during off season.
In-season lifting days will vary, inaccordance to running and meet schedule.
When lifting do at least 12-15 repetitions. It is important to alternate between Upper, Lower, and Total Body work-outs. The days you choose to lift are up to you. Remember to allow recovery time (24 hours) for the muscle group you are targeting.
Sample:
Mondays: upper body only; Tuesdays-lower body only; and Wednesdays total body.
Upper Body-Pick 3
Push-ups
Dumbbell Shoulder Press
Barbell Bench Press
Barbell Incline Press
Dumbbell Shoulder Raises
Lower Body-Pick 3
Squats
Leg Curls
Calf Raises
Calf Raises with weights
Leg Press
Total Body Work-out 12-15 Reps
Bench Press
Squats
Calf Raises with Weights
Push-Ups
Pull-Ups
Dips
If you are not strong enough for Pull-Ups and Dips. Start with Lateral Pull-downs.
Core -Pick 3
Core work should be done on alternate days to allow for recovery.
Windmills
Straight Leg Crunches
Scissors
Elbows to Leg Crunches
Opposite Elbows to Opposite Leg Crunches
Crossover Straight Leg Raises
Plank
One-Leg Plank
Please Note all exercises/work-outs are suggested methods of training, it is important you find what works for you.
