Strength Training For Runners

One of the most popular aerobic activity is running. Not only will it help you to lose body fat, but it can also improve your cardiovascular endurance and train your heart and lungs to work more efficiently. This runner's fitness program will help you to build muscle strength and muscle endurance which will lead to increased performance and reduce the chance of certain injuries.

 

Warm-Up

5-10 minute walking, biking or jogging.

Perform Strength Training Routine

Perform each exercise with a 2-3 count. Count to 2 on the way up and 3 on the way down.

 

Legs

Perform one set of each exercise
icon-check.gif Exercise Reps Weight
  Leg Extension 8-12  
  Leg Curl 8-12  
  Leg Press 8-12  
 

Chest

Perform one set of each exercise
icon-check.gif Exercise Reps Weight
  Bench Press 8-12  
 

Back

Perform one set of each exercise
icon-check.gif Exercise Reps Weight
  Seated Row 8-12  
 

Shoulders

Perform one set of each exercise
icon-check.gif Exercise Reps Weight
  Shoulder Press 8-12  
 

Arms

Perform one set of each exercise
icon-check.gif Exercise Reps Weight
  Bicep Curl 8-12  
 

Abdominal

Perform one set of each exercise
icon-check.gif Exercise Reps Weight
  Abdominal Crunch 8-12