Running Strength Program
Over the last 3 years I’ve been a fairly consistent runner and at the moment I’m having a good time running during our Melbourne winter months and will keep this up as part of my basis of keeping my bodyweight in check ,still staying strong and as a Personal trainer hold an expected level of fitness while staying injury free. Currently I’m running 40-60klm a week at 79kg.
So how do I keep myself reasonably strong, fit and unbroken with all the running I do? I’ll outline a typical week of training and hope this can help you out. You can adjust according to current fitness levels. The workout template for the winter period is going to be quite simple and will support my running base. Naturally this will be altered over time and most likely change post winter heading towards the warmer months where ill increase the volumes. So basically this is my running strength program.
Here’s a typical week of training. Please note mobility and flexibility Drills are done during workout.
2xKettlebell Military press 5×5
2xKettlebell Cleans 5×5
2xKettlebells Squats 5×5
2xKettlebell Swings 5×10
2xKettlebell SLDL (works the Glutes directly)
Hanging knee raises 5x 10
5klm recovery run
Tuesday: 10 klm run
Wednesday: 10 klm run
Barbell Bench press 5×5
Barbell deadlift 5×5
2xKettlebell renegade rows
5klm recovery run
10klm run with client (6:15am start)
Saturday – Free day of mobility drills with a light Kettlebell
The Turkish Get Ups are done with a kettlebell that will not put too much pressure on me while I move. So it depends on the day on how my body feels that will determine the weight used. Remember you need to use the right tool for the job and not always the “heavy one” The Goblet a squats for me are quite strenuous at the beginning and end up feeling the best once I’ve warmed up and finished a few sets. You only need to do 3 reps per set at most, keep the hips open and stay in the bottom position and you are done. In finishing off with the single bell Kettlebell Swings it’s just a matter of complimenting the previous two exercises and during winter goes a long way in keeping you warm. Add in a foam roller and the above exercise and you most likely feel you might need a run. Most of the time it’s enough for me and don’t need to run. Only if I’ve for some reason I had to make up some klms I did get in during the week
Sunday – 20klm run with running buddy (6:15am start)
The long run is basically a great calorie burner and allows me to own a solid running base over the winter months. It also keeps me with a reasonable fitness base for the running events myself and clients do.
Naturally this is a base program and can be altered as time goes by, as I need to increase the running kilometres or add in a couple of well-paced 5klm runs for added strength.
The bottom line is that I’m kept strong, fresh and injury free and my bodyweight is in check. Like most I Just need to keep an eye out on the food intake over winter!
The best part is I’m getting out there in the cold and having good time.