Tuesday, March 20, 2018

Weightlifiting to Run - Part 1

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       I've had a few people ask me recently what type of cross training or weightlifting I do to help train for running.  Winter here in Cleveland can be brutal and it's not always feasible to get outside, especially if the air hurts your face.  This is part of what makes training for the Rite Aid Cleveland Marathon difficult, you are often fighting the winter weather to get out and train.  I've included a list of exercises I like to do to help my running and my overall fitness.  ALWAYS watch your form and please watch the videos linked for some great tips!



Lifting

Front Squats
    These are great for building up your quads and glutes, both of which are essential in running.  This exercise can also help work your core and improve mobility in your hips.  All the more reason to do them.  I prefer to vary my workout by with these quite a bit.  Lifting heavy building in sets to near failure some days (8,8,6,4,2 rep sets) and other days going light, focusing on form, with higher reps (15,15,15,15).  The higher weight will help power up hills and the higher reps help simulate working on tired legs.

Deadlifts
    Deadlifts look badass, but they can help get serious results in running!  They help build lower back, glute and hamstring strength, all of which are vital in running.  Many runners overlook the need to have strong hamstrings, which is a huge mistake as they are vital in helping stabilize the leg while running and help with leg turnover speed and pushoff.  I do these similarly to front squats in rep scheme and avoid doing them in any sort of timed work out.  Quality, good form reps are vital here to avoiding injury.

Overhead Squats
   If you want to up your lifting game up, then overhead squats are for you.  This exercise uses a lot of core and stability muscles to keep the weight steady overhead, while utilizing your all of your legs and shoulder/arm strength to keep the weight overheard.  Building all around strength with a movement like this will really help build the weightlifting base and running power for hills.


Cardio-Lifting

Kettlebell Swings
    A great combination of strength, cardio and vagal tone are needed to do kettlebell swings.  This makes these a great indoor alternative to help improve your running.  There are several different variations of these but the standard American kettlebell swings work great, scaling to Russian style if you are more comfortable with them.  Start light and work up to heavier weights.  Working in high reps of these in the middle of any workout will get your heart and legs going nuts.  I highly recommend these as a fun variations in workouts.



Med ball/ Dead ball slams
     These are another alternative to kettlebell swings and work similar muscles but generally in the opposite direction.  These will work you core, stability muscles and of course your arms and legs.  I will actually leave a dead ball out at a spot on a run and do laps or hill repeats while stopping to do these.  The same could also be done with a treadmill at a gym.  Doing much over 20 pounds won't help runners much unless they are super fit, even 10 pounds will get you burning.


Box Jumps/Box Step Ups
     Getting your heart rate up here is a nice benefit, as well as working on explosiveness and learning to land softly on your feet.  All of those can help benefit running form in some fashion.  Some people can get intimidated for fear of missing or hitting their shins, which can also happen when fatigued.  For this concern, simply step up to the top of the box, just like walking up a large stair step.  The step up will also simulate walking up a steep incline and thus help working on the "power hike" many trail runners talk about when tackling mountains or large hills.



Accessory Exercises

Clamshells
      Hip exercises can provide a great benefit to runners.  Small hip muscles can commonly tire out in long runs, like marathons, and can than lead to other ways of compensating in the stride that can cause injury.  I highly recommend doing these regularly in any and all variations.  They can easily be worked in between sets while weightlifting or even watching TV at home.


Over the Fence/Under the Fence
     Being able to work your hips out after a run can be huge in recovery and building up the small muscles.  These are another great way to do that, that can be done any time just like clamshells.  Over the fence/under the fence can also serve as a great warm up as well, making it very versatile and an awesome tool to have at your disposal for runners.




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