Runners: Don't Overlook These 2 Types of Training | STACK Fitness

Runners: Don't Overlook These 2 Types of Training

April 21, 2013 | Rob DeCillis

Must See Running Videos

Being a runner doesn't excuse you from hitting the weight room or track. Whether you plan on running a 5K or a marathon, strength and sprint training are critical for achieving your personal goals and staying healthy. (Learn how to train for a mud run.)

Strength Training

Endurance runners are by no means muscular. However, they must still build strength in the weight room. Stronger muscles will allow you to run faster and prepare you for the stresses of long-duration runs.

Runners should not look to pack on muscle, but they must focus on increasing overall strength. It's best to do two full-body workouts each week, featuring big lifts like Deadlifts, Squats, Presses and Pulls. Work in your strength range and keep the reps low and weight high.

Day 1

  1. Kettlebell Swings - 5x10
  2. Deadlift - 2x5
  3. Overhead Press - 2x5
  4. Pull-Ups - 4xMax minus 2 reps
  5. Planks - 4x60 seconds

Day 2

  1.  Kettlebell Snatch - 5x5 each arm
  2.  Front Squat - 2x5
  3.  Dumbbell Bench Press - 2x5
  4.  Chin-Ups - 4xMax minus 2 reps
  5.  Crunches - 3x20

Sprint Training

Sprint training will increase your max top speed and build your anaerobic energy system. Although you aren't running at max speed or at a high intensity during a race, you may need to sprint or tap into your anaerobic energy system to get an extra burst at the finish. Sprint training done in intervals will increase your aerobic endurance. (Try Chris Legh's 200-Meter Intervals.)

Sprint training can easily be added into your normal running schedule using Hurricanes from the Training for Warriors System.

Here is an example of a Category 1 Hurricane session:

  • Set 1-3: sprint 15 seconds with 30 seconds rest between sets
  • Set 4-6: sprint 20 seconds with 30 seconds rest between sets
  • Set 7-9: sprint 25 seconds with 30 seconds rest between sets

Adding both strength training and Hurricane sprint sessions to your running program will help you make great improvements in your next 5K or marathon.

Rob DeCillis
- Rob DeCillis got his start in the strength and conditioning world in 2006, when he had the opportunity to train an IFL heavyweight fighter. After...
Rob DeCillis
- Rob DeCillis got his start in the strength and conditioning world in 2006, when he had the opportunity to train an IFL heavyweight fighter. After...
More Cool Stuff You'll Like

You're Doing It Wrong: Running

Dear runners,I've got something to tell you, it may not be easy to hear, but you've been doing it wrong this whole time. Now, I'm probably going to make...

6 5K Tips for a Great Running Experience

The Obstacle Course Racer's Guide to Fixing Muscle Cramps

Running Tips for True Beginners

Weight Training for Runners: 3 Full-Body Moves

7 Endurance Tips From Ultramarathon Runner Ian Sharman

Pick The Right Running Partner (The First Time)

8 Things I Wish I Knew Before I Ran My First Marathon

Hunter McIntyre Rises Above the Competition

4 Biggest 5K Training Mistakes

Don't Choke on Race Day: Tips to Run a Better Race

The Exercise Every Runner Must Do

4 Running Form Fixes for Beginners

Be Ready to Run a 5K in 6-8 Weeks

Running Away From GI Distress: Symptoms, Causes And Tips

Runners: Don't Overlook These 2 Types of Training

Ultramarathon Runner Stephanie Howe's 7 Training Secrets

Off-Season Triathlon Training Tips and Workout Program

5 Keys and A Workout Plan for An Awesome 5K

How to Start Your Barefoot Leg Workout

How to Control Your Breathing During an Obstacle Race

Tired of Tiring During Runs? Try These Jogging Pace Drills

Are You Ready for the Arctic Enema?

Learn the Secrets of Tapering

Guide to Common Running Terminology

How to Design a Running Schedule That Fits Your Life

Maximize Your Trail Running

8-Week Spartan Beast Training Program

Training for Mud Runs, Part 4: Long Trail Runs

An Introduction to Strength Training for Runners

7-Year Old Triathlete Sets 5K Record

How to Prepare for the Spartan Race and Other Mud Runs

3 Things You Must Do Before Trying Minimalist Running Shoes

Why Jogging Is Counterproductive

The Only 2 Running Diet Rules You Need to Know

Are You Ready for a Tough Mudder?

The Nature and Nurture of Running for Fitness

The Most Effective Form of Endurance Training

Foolproof 20-Week Marathon Training Schedule

Get Geared Up for the Wall Jump Obstacle

7 Tips to Help First-Time Marathoners Avoid Common Mistakes

STACK Challenge: Army Two-Mile Run