Running Conditioning

Proper training for running begins by first determining your specific goals. Are you training to compete? If so, what is the distance, duration, tempo and terrain you need to adapt to for this event? As with any competitive sport, focus on conditioning the specific energy systems, speeds and additional demands required by the competition itself to elicit the best results. Aerobic Conditioning Perhaps you are running just to help with fitness goals such as cardiovascular endurance and increased calorie expenditure. If this is the case, use a variety of aerobic activities, and keep the running down to no more than fifteen miles a week. Altering the distances and speeds through interval training and occasional sprint work would also be helpful for overall fitness improvement.   Always look to reduce impact by wearing properly fitted and well-constructed shoes, and move to softer surfaces such as grass when sprinting. Strength Training  Strength training is important for added power, stability, and injury prevention. Lower Body Strength Training Strength training for the lower body is effective when done twice a week with one session dedicated more to strength gains and another to endurance. If most of your runs are on the weekend (competitively), then your first leg workout of the week should be your strength day. Utilize compound exercises such as squats, presses and lunges for 4-6 sets, progressing up to resistance loads that only allow for 6-10 repetitions. This type of training will help with the hills, high winds and the occasional sprint work needed in most competitive races. The second workout of the week should concentrate on endurance and stability. Implement more balance-type and reaction-type exercises such as wobble-board squats or reverse lunges off a stability disk. Some light isolated work may also be added with the lower body performing 2-3 sets with much lighter resistance for approximately 12-17 reps. Upper Body Strength Training  Focus the upper-body portion of the training mostly on the trunk and back muscles as opposed to chest, biceps or triceps. This will help support and control the torso during running and will help maintain posture. Shoulder exercises such as rowing may also be helpful as the swing of the arm is extremely important for adding inertia to the body. In other words, the added power of the arm swing will help the body move faster with less effort. Rowing exercises help prepare the needed muscles to decelerate and return the arm during the swing.   Include integrated trunk work on all training days by selecting exercises that require more trunk strength and stability. For example, perform pulling exercises in a standing, non-braced position. Add occasional pushing exercises performed on a resita-ball as opposed to a bench or machine. This type of training integrates more trunk muscles for balance and stability. Isolated trunk movements such as an incline reverse trunk flexion or a cable trunk rotation may also be added, but don't typically help to improve posture or translate to sport movements. Note: Plyometric or explosive training may be introduced once a week, particularly for sprinters. Keep in mind this is advanced training with added impact and requires significant strength preparation. You should consult a qualified coach or trainer before getting into this area.

Running Sample Workout A Exercise Sets Reps Dumbbell Chest Press 3 10 Lat Pull Ups 3 12 decreasing to 10 with increasing load Dumbbell Front Delt Press Overhead 2 10 Cable Standing Lat Row 2 10 Barbell Squats 3 10 Machine Seated Hamstring Flex 3 10 decreasing to 8 with increasing load Hanging Leg Raise 2 12 Dumbbell Biceps Flex 3 10 Cable Standing Rear Delt Row 2 10  Running Sample Workout B Exercise Sets Reps Dumbbell Incline Chest Press 3 10 Cable Overhead Lat Row 3 10 Dumbbell Biceps Flex 3 10 Dumbbell Rear Delt Row 3 10 Dumbbell Triceps Extension 3 10 Dumbbell Reverse Lunges 3 10 Machine Seated Hamstring Flex 3 10 Machine Seated Calf Extension 3 12 Barbell Standing Hip Extension 2 12 Trunk Rotation 2 12 Disclaimer: The above training protocol/program is a general summary, designed to address the specific demands of the sport presented. Programs may be modified for individual needs. It is advised to consult with a trained professional strength coach or personal trainer if you are preparing for a highly competitive sport. As with any exercise program, consult your doctor before beginning.