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Runner's Training Tips: Proper Strength Training for XC/Distance track

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    • CommentAuthorFree MemberSteve921
    • CommentTimeJun 10th 2008 edited
     
    Steve921

    For the past 2 weeks I have been doining strength training but im not sure i  am doing the right workouts.  Im doing:

    -Prisoner Squats (3 sets of 25)

    -Weighted Walking Lunges (Across basement 8 times there and back, 3 sets)

    -Weighted Lateral Lunges (20 each side, 3 sets)

    -Calf rasiers - (3 sets of 25 on each leg)

    -Planks (3 sets, 1min each)

    -Crunches (4 sets of 50)

    -Curls (3 sets of 20 reps)

    -Bench Press (3 sets of 15 reps)

    -Tricep Workouts (3 sets of 20 reps)

    -Push ups 3 sets of 15-20)

    Is this a good way to go upon training? What works best for you?

     

  2.  
    CrossTrainers
    Sound like a pretty good workout. We have been running for 30 minutes and have an average of 2 to 4 miles each day.
    • CommentAuthorFree Memberpos69sum
    • CommentTimeJun 13th 2008
     
    pos69sum
    I've read it's not necessary to do strength training on your legs since they get a lot of work out already when you run.
  4.  
    runsrealfast

    couple of observations. I noticed that you only do 3 sets of each exercise.  I would try to increase that to a max of 5. Remember that you need to develop endurance in the muscles so doing more sets and doing very little rest in between the sets is important.

     Also lunges are a great exercise for building and strengthening the legs. But nothing builds running muscles as well as running, so maybe consider cutting back on some of the leg stuff and running a bit more.  

    • CommentAuthorFree MemberSteve921
    • CommentTimeJun 17th 2008
     
    Steve921

    Oops, forgot  to edit it.  I now do 5-6 sets of most of the workouts.  And im only doing 3 hard weeks of strength training because i still have school and right now do not have much time to run due to final exams, but come june 20th, im probably gonna be doing around 50 miles a week, and strength training twice a week.

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