Two top running coaches share weight training moves that will improve your speed, efficiency, and prevent injuries.
Stand with a micro bend in knees and feet slightly wider than shoulder-width apart. Grab dumbbells and hinge at hips so they hang in front of shins, palms facing you. Brace core and lift weights by squeezing glutes, thrusting hips forward, and pulling torso back and up. Focus on just hinging at the hips, not squatting. Repeat for 3 sets of 12 reps.8. LungeStand tall holding dumbbells in each hand at sides.
Lie faceup on mat with feet flat and knees bent. Extend right leg straight up. Press into left heel to lift hips off mat in line with knee. Slowly lower back down and continue for 15 reps. Repeat on opposite leg. That’s one set. Complete 2 sets.Advanced: add a 10-pound weighted plate to hips, hold in place with handsRemember, you’re a runner using weight training to improve your running, not a weightlifter who also runs.
Going Too Heavy: The weight room is no place for ego, so check it at the door. “Not every lift has to be superheavy and superhard. Don’t risk injury trying to be a hero in the weight room.” Lifting Too Light: If you’re always lifting low weight for high reps, you’re building endurance in the weight room, but you shouldn’t be. “Runners work on endurance all the time with every run. The goal with weight training needs to be strength and power.”
Focusing on Specific Body Parts: “Runners don’t need to lift that often, for as long, nor isolate individual muscles. You can lift full-body twice per week for 30 to 60 minutes, prioritizing strength and power.” You’ll get everything you need with that setup.Before you add any resistance to an exercise, make sure you master perfect form with your own body weight.
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