I have been asked by several people to detail my strength training a little bit better. I firmly believe in strength training as a means to stay injury free, balanced, and to remain a more well-rounded athlete; not just a runner. The ancillary benefits are good too: strength training can ‘lean you right up.’ My wife also likes it when I keep a few pounds of muscle on my body; instead of being a ‘skeleton’. I strongly believe that the extra 2 or 3 pounds that I carry (due to strength training) is worth it. I feel stronger, more durable, more energetic, and in general; much better. It should be noted that my weight lifting is just a general total body work out with few goals other than staying injury free, and feeling lean.
I also believe strongly in good technique for the sake of safe and proper execution of these exercises. I had very good instruction in high school on how to strength train properly. If you did not; or are unsure; then ask a trainer, or gym employee. No shame in that: they can really help you and make sure that you are doing each exercise properly.
In addition to this regimen: I typically do two full core workouts per week. I vary the routine, but here are some of the exercises I do. (Usually I’ll pick 5 swiss ball exercises, and 5 med ball exercises…. but it does vary.)
Here it is:
Pretty short, simple, and not glamourous I know; but, it is what it is. And; no matter what; rain, snow, cold, hot, long runs, short runs, off season, etc.: I always do 20 pushups and 50 sit-ups after every single run. This provides just a little extra discipline in my training; and even if I have no time to get into the weight room; or to do a full core session; I will always have just that little bit of strength acting as a maintenance activity. All of this strength training goes into my training log and adds up to a total watch time of 3 – 4 hours per week. I understand this is a pretty large time investment but I feel it really needs to be done. If anyone has questions about this strength training plan, feel free to post a comment or to e-mail me. Thanks for reading; happy training. Keep on it!! Duncan