WARM-UP
ADVISORY PANEL
What type of strength program should I design for a runner?
shorten the muscles too much. I would therefore start with core work so as to increase running stability. I would then build upon this with a general body strength program more concerned with muscular en- durance, the ability of muscles to do a task over a period of time. This would include a full body workout using medium weights and medium reps. Finally, I would consider some functional training that stresses movement in non- running planes. In other words, resistance against angles that are not used in running. This will help with reducing over- use syndrome. - Mike Chaet
F
runner's strength train- ing program should be a total-body approach with special emphasis on lower body and core. Multi- joint exercises such as lunges, step-ups, and squats should be the focus as well as single-leg strength building exercises. Postural core work such as the plank, woodchop, and bridges strengthen the core which will prevent lower back pain
A 10 canfitpro MARCH/APRIL 2011
or a general fitness run- ner, I would be cautious so as not to tighten or
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season, and utilize four sets per exercise resting two min- utes between sets with six to eight repetitions for maximum efficiency. – Scott Josephson
I
t can be a challenge to get runners to include weight training in their weekly
routine. Explaining how it can prevent injury and improve performance can help with that motivation. Key areas to target include the core to as- sist with posture; add/abduc- tors to assist in long distance runs; upper body to increase power with arm swing during speed work or burst; and pos- tural muscles for balance and injury prevention. To get them on board, make it efficient and functional. – Libby Norris
Have a question for the advisory panel?
and form degradation during long distance. Program design should be primarily endurance training with 10-20 repetitions per set for three to five sets. – Joe Cirulli
I
n most cases, strength train- ing for runners is based on periodization or gradual
cycles of time were specific- ity, intensity and training volume vary. Macro and meso cycles are used to increase lactate threshold and increase strength. Divide the strength training cycles into pre-season, in-season and post-season and alter the volume of sets with seasonal demands. Maximize strength volume during pre-
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