Strength training for running

GET FIT & MEAN IT! with World Champion Kate Bramley

So you’ve been following the run/walk sessions in this blog for a few months. The next step from here is to start building some more specific strength for your running. Doing some leg strength at the gym is great, but you will target more specific movements and muscles by including some hills or stairs in your sessions.

Purpose:

  • Improve glute engagement & strength
  • Prepare for an undulated or hilly race
  • Reduce perceived effort on a flat race
  • Improve specific & functional muscle strength which can be hard in the gym without proper guidance
  • Improves both speed & endurance
  • Improves knee drive
  • Increases eccentric loading (muscle lengthening) which cause the most muscle damage & soreness post session. With appropriate recovery this can lead to bigger training gains.
  • Adds variety to your training

Focus On:

  • Ensure you build up slowly to the frequency of sessions per week, duration & gradient of hill
  • Make sure you have sufficient recovery time between reps & sessions to ensure best technique
  • Focus on driving with your arms keeping them close to your chest & drawing the elbow back
  • Maintain good posture both up & down the hill
  • You can use the downhill as recovery or practice descending at pace with control
  • Fire your glutes & drive your knee to ensure maximum power

MONDAY
45min easy swim. Focus on best technique and breathing every 3 or 5 strokes if possible.

TUESDAY
30min Run Set incl. 5 reps of a 100m flight of stairs or hill. Walk back down.

WEDNESDAY
Home boot camp and/or pilates or core class

THURSDAY
Day Off

FRIDAY
60min spin class or on a flat road include 5 short fast sprints out of the seat if possible on a hard gear. Recover as long as required between each.

SATURDAY
30min easy to steady paced run including some rolling hills/inclines.

SUNDAY
Optional- 60min power walk to help recover from yesterday or Day Off

MONDAY
Home boot camp and/or pilates or core class

TUESDAY
30min Run Set incl. 5 reps of a 100m flight of stairs or hill. Easy jog back down.

WEDNESDAY
Day Off

THURSDAY
30min easy to steady paced run include 3 longer hills (approx. 200-300m) with easy jog on the downhill.

SATURDAY
1-1.5hr cycle incl. some hills

SUNDAY
Day Off or optional 60min power walk

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