How can distance runners improve fitness in the weight room?

Strength training for distance runners is a very important part of training. Beside building muscle in the legs, which gives you a better endurance, strength training helps you build an overall stronger body and core.

Good posture, strong core, balance and a fit mind is a must for runners.

Here are some exercises that helps you improve your fitness in the weight room:

Core

- floor bridge

- stability ball bridge

- side plank

- asymmetrical kettlebell carry

Balance

- single leg balance reach on a BOSU

- 3 dimensional lunges ( frontal, sagittal and transverse plains )

Strengt

- mini band side steps

- dumbbell squats

- single leg Romanian deadlifts

- squat to row

- stability ball hamstring curl

- single leg squats

Remember proper form and execution of the exercises is key to the success and prevention of injury.

It is important to cycle your training no matter what sport you are in. Making use of stage training will help to keep your body optimally conditioned. If you run marathons, you don't do the distance of a marathon every time you train, you cycle through distances. When your training requires rest from running it is a good time to work on your balance, core, strength and flexibility. A well-balanced program will keep your muscles strong, making distance running easier. 

Core, arm, and leg strength will help propel you forward while running, this will increase your speed and the added leg strength will help with endurance.

In the world of fitness, “CORE” is a magical word, and rightfully so, because without a strong core your limbs are useless. The core consists of all trunk muscles; glutes, hips, abs, and lower back. Ensure you engage your core by pulling your belly button back toward your spine at all times. Each time that you notice your stomach is sticking out, it is imperative that you pull it back in, especially when exercising. If you desire a firm strong midsection, understand that balance=belly. The more you utilize balance, the stronger your core muscles become.

 Your resistance-training program must include core and balance exercises. In order to maintain balance, your core must engage and recruit muscles. For example, if your goal includes working on your core, then do your bicep curls while standing on one foot. This will force your body to maintain good form and prevent cheating, while exercising your muscles from head to toe. If you require your body to balance as it performs many of your exercises or tasks, you will work your core muscles more often, reduce your risk of falling, and save precious time, as well. For example, if you are on the phone at home, don’t just stand there; do balance exercises. Balance pods, foam rollers, DynaDiscs®, and balance boards are all exercise tools designed to make your workouts more challenging. My personal favorite is the BOSU®. It is a fantastic tool for developing better balance and provides a more challenging workout while working your core muscles the entire time you are using it! I recommend that you choose at least one exercise for your lower back, glute, hip, obliques, and abdominals, performed in this order. 

     If you enjoy running, choose exercises that will enhance your skills.  My favorite exercises for runners are:  

    Triceps: prone extensions, rope cable extensions, reverse grip extensions

    Back: face pulls, rear delt pulls, rows, superman crisscross

    Abdominals: cable rotations, med ball ax chops, bicycle, windmills

    Lats: straight bar and single arm pullovers, med ball pullovers

    Hips: hello dollies, side-lying hip abduction, prone scissors

You may also want to consider using the off season to build back some of the muscle lost during the season. Runners run a lot and all that cardio will probably cost you some muscle density.

A nice option may be to take a three month break or so and work with some heavy weight to build back some lost muscle. December thru February is a good time for this cycle. Bonus you get to eat a little more too. Then cycle back into running with a little more muscle and a little more body fat and run, run, run.