Strength Training - ST

about strength training for runners.

Strength Training (ST)

What

Strength Trainings (ST) are equally important as long runs while preparing for any long running event like HM/FM. It builds muscles which are then consumed during the runs and there by preventing injuries.

For stronger and better runs, have ST sessions regularly.

Time

From what I learned from doing/taking ST at NCRunners running group. This group is run by 100% volunteers in Nanded City, Pune.

• STs generally happens twice per week
• They are 90-100 mins sessions

Intensity

Exercises are composed of following order

1. 15% of time in Moderate zone¹ : Warm up
2. 20% Aerobic z: Cardio
3. 50% Weight Control z: Fitness
4. 15% Stretching

Exercises

Warmup

• Head to toe muscles activation
• 10 counts of clockwise & anticlockwise slow rotations

Aerobic

• Step Raises; 10 left, 10 right, 10 jumps

25 Meters

• Dynamic Jumps
• Run with heels touching the buts
• Run with knees raising to waist height
• Swing run
• Lunges & Lunges with twist

Animal Kingdom

• Duck walk
• Camel walk
• Bear Walk
• Frog Jumps
• Kangaroo Jumps

Walks

• Inner Edge walk
• Outer Edge Walk
• Toe Walk
• Heel Walk
• Walk Reverse

Standing ST

2 Sets of each

• Leg Raises standing on single toe
• Burpee
• Push-ups
• Squats
• Indian Jor
• Sumo squat
• Surya Namaskar

Laying ST

• Leg rotations
• Sit Ups
• Scissors
• Naukasan (boat posse
• Bridge
• balance: on single knee and single hand
• half side plank
• full side plank
• plank

Stretching

Laying

• Superman
• Vikram-Vetal

Seating

• Butterfly
• Chin to knees
• Twist

Standing

• Aeroplane
• Balance
• Hand Stretches
• Table

Running Community
Updated on: 2021-07-25