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Tuesday, May 2, 2017

Weights for runners

Ever since all my injuries and surgeries, I've been putting a greater focus on strength, even though I may not always have time for extended gym workouts. One of my favorite half-hour workouts is below. It's adapted from this article, made to suit my own home gym equipment (which is just dumbbells).
The reps listed are on the lower end of an appropriate range, but that allows me to complete the whole workout in 30 minutes or less. I'm currently using my adjustable dumbbells with the 7.5-lb plates, so with the bar, probably 16 or 17 pounds each. If I want a harder workout, I add reps, or add a core workout at the end.

Posture:
  1. Push ups on dumbbells. Three sets of ten.
  2. One-legged bridges: 25 per side
  3. Russian twists with weights, 3x10, sitting on cushion to add challenge.
Stability:
  1. Clams x 50 per side
  2. Hip side plank dips, 3x10 each side
  3. Side leg lifts, 20 per side
  4. Side bridge: Put one foot up on shelf, step, or stable chair; lift other leg up until feet touch and lower back down to ground. 10 x 3 per side
Strength:
  1. Romanian deadlift, weighted, 3x8 reps per side
  2. Deadlift, weighted, 3x 8 reps
  3. Dumbbell on shoulders squats, 3x10 sets
  4. Bicep curls 3 x 8 reps
Power:

  1. Step or box jumps, 3x10
  2. Jump squats, 3x 5-10
  3. Four-square jumps. Set up imaginary square; jump from corner to corner (alternate directions; don't pause) x 10
  4. Lateral jumps 3 x 6 reps (back and forth is one rep)
  5. Kettlebell swing plus shoulder press x 10 per side

4 comments:

  1. I'm a firm believer that weights/strength work makes a real difference, especially for those of us who are mechanically imperfect and/or injury-prone. I've also read lately that it can make a BIG difference performance-wise in shorter races!

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  2. I'm stealing this workout!

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  3. This is really good! I really, really, admire you for making time for this. I struggle so much to fit strength training in.

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  4. Thanks for putting this summary together! It's nice to have a succinct list of what you are focusing on. I have been working with a personal trainer for the last 3 months and we do a lot of this kind of thing - especially lateral jumps and different things like that. It's been so good for my hip. So has barre as there is so much emphasis on core strength and glute/hip strength! I don't have any pain anymore when i run!

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