how to keep on track with weight training log

#How to keep on track with weight training log pro

Runners also don’t need to isolate individual body parts. We don’t need to spend hours in the gym 5-6 days per week because we’re not trying to build muscle. Weight Training Mistake: Lifting Like a Bodybuilder Runners don’t need to structure their lifting workouts this way. We aren’t doing CrossFit, glycolytic, sweat puddles, and lactic acid bath stuff here. Like the talk test in running, you should be able to speak in complete sentences before you begin your next set. Randy adds:Īvoid circuits of several exercises in a row and instead take 1-2 minutes of recovery after each set. Doing random Runner’s World strength circuitsĪny strength session that includes circuits with little rest (like most fitness classes, DVDs, or CrossFit) is not optimally building strength.Relying on P90X, Insanity, or Jillian Michaels DVDs.Going to a Body Pump class a few times per week.This is the “grab bag” approach to strength training: Weight Training Mistake: Classes, DVDs, and WODs Oh My! He has several pieces of advice for runners about to start a strength training program. Randy is a USA Weightlifting National Coach, former record holder, and strength coach to many elite runners in Boulder Colorado. Thankfully, Strength Running has enlisted a top strength coach to clear up any confusion and clarify how runners should lift weights: Randy Hauer.

Lifting can be more technical than running so unless you’re an expert or strength coach, developing the programming you’ll use in the gym can be difficult. Unfortunately, there are a lot of misconceptions out there when it comes to weight training for runners.

#How to keep on track with weight training log pro

Strength Coach Randy Hauer and his athlete, pro runner Maggie Callahan Runner-specific weight training prioritizes performance – so you can set more Personal Bests. It’s about running faster than ever before. Not only that, but most types of weight training for runners will work quite well to reduce injuries.īut the bad news is that most forms of strength training don’t accomplish the goals of power and neuromuscular efficiency – so while you might stay healthy, you won’t improve your performance.Īnd performance is about speed. After all, you can’t run fast if you can’t run.Īnd weight training is one of the most effective method of injury prevention available to runners. The majority of runners will get injured so it makes sense to prioritize injury prevention in your training. And that’s a good thing, considering the annual injury rate!ĭepending on the source, 35 – 80% of runners will get hurt every single year: Most strength training options will help you with the first goal – injury prevention.

Neuromuscular coordination – improve the communication pathways between the brain and muscles for higher running economy, efficiency, and a smooth stride.

Muscular power – produce force quickly so you can run faster and finish strong with a fast finishing kick.

Injury prevention – toughen the connective tissues and strengthen the muscles to improve injury resilience.

When it comes to strength work for runners, there are three major goals: On this page, you’ll find resources that explain ideal weight training for runners.įor our complete email course on weight lifting, sign up here for your first coaching lesson! Weight Training for Runners: The Big Picture

Not only won’t you develop the strength and power that’s necessary for speed, but you may actually hurt yourself and compromise your running. Durability (the ability to withstand running without injury)Īnd classes like Body Pump, bootcamps, P90X DVD’s, or CrossFit “WOD’s” aren’t going to work well.Power (the ability to produce a lot of force quickly).Absolute strength (the ability to lift heavier weights).Runners need to lift weights a certain way, prioritizing many elements of strength: In fact, I don’t even consider weight lifting cross-training – it’s just part of the training that runners need to do!īut often, we don’t do the right type of strength training. Weight training for runners provides the best cross-training possible for any runner.