So strength training becomes a “maybe”.
No more excuses, right?
Well, here it is! A home-based, equipment-free program specifically for distance runners. It’ll take just 10-15 minutes, twice a week and it won’t leave your legs sore for the next run.
Strength training goals
Improving strength is achieved by training to fatigue. That doesn’t mean training to exhaustion – it’s about training to the first signs of loss of form or loss of movement speed.
Stability improvements will come from focusing on good technique.
Mobility isn’t the same as stretching or increasing range. Mobility is about good quality movement through range. And connective tissue quality is a two-fold goal.
Loading tendons makes them stronger, and performing faster movements improves tendon bounce for more efficient movement.
Setting dosage and frequency
So here’s our guide to getting your strength training dosage right.
- Sessions per week
- During higher running volumes, aim for 1-2 sessions per week
- During lower running volumes, 2-3 sessions per week works best
- If you’re not running (eg. injured), you can train 3-5 sessions per week
- Repetitions per set
- It’ll be different for each exercise so don’t aim for a random number (just count to 10, right?)
- Perform repetitions until you can’t maintain good technique or consistent speed of movement
- Number of sets
- As a guide, a more experienced strength trainer should perform more sets
- Experienced trainers can perform up to 6 sets per exercise
- Novice (or time-limited) trainers can perform 3 sets per exercise
For more step by step instructional video click here and subscribe to keep up to date.