The Program

The following program can be used during a long distance runner’s off season. (5km,10km, half marathon). As mentioned, I have created a base phase, followed by a period where heavier loads, less repetitions and rest periods are incorporated.

Intermediate/Advanced Program

Tips

Start Slow. As shown in the above program, during the beginning phase, use the outlined period of time to adjust to the exercises and movement patterns involved with each lift. This adjustment phase is not about how much weight you lift, but about how you lift the weight. Properly performed exercises go a long way towards doing the joints and soft tissues good. Think of it as a body investment; great technique and form pay dividends.

Prioritize. For intermediate and advanced trainees, various weaknesses within the body should be apparent and should be prioritized accordingly. It makes no sense to continually strengthen the strong muscles while the weaker muscles play catch up. If the arms are a weak muscle group, then train them first so that they are no longer a weak link.

Progressive Increases. The goal of a strength routine is to increase the stresses placed upon the muscles in every work-out. This does not mean that a heavier weight has to be lifted in every session. Variables such as repetitions, sets and rest periods are all areas that can be used to gauge whether progress is being made.

Conclusion

There are no guarantees in life, however if you follow the outlined program, you will become a lot stronger than you would if you followed the generic “3 sets of 10 reps” program. In the end, your strength gains will translate into a better stride length, improved running performance, a better finish, more endurance and, of course, more strength to push your way through the crowds at the start of a race.

Written by Maki Riddington

References

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3. Ballas MT, Tytko J, Cookson D. Common overuse running injuries: diagnosis and management. Am Fam Physician. 1997 May 15;55(7):2473-84.

4. Millet GP, Jaouen B, Borrani F, Candau R. Effects of concurrent endurance and strength training on running economy and .VO(2) kinetics. Med Sci Sports Exerc. 2002 Aug;34(8):1351-9.

5. Hoff J, Gran A, Helgerud J. Maximal strength training improves aerobic endurance performance. Scand J Med Sci Sports. 2002 Oct;12(5):288-95.

6. Johnston, R. E., Quinn, T. J., Kertzer, R., & Vroman, N. B. (1995). Strength training in female distance runners: Impact on running economy. Medicine and Science in Sports and Exercise, 27(5), Supplement abstract 47 .

7. Siff C Mel. Facts and Fallacies. Denver. 2001, page 204.

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