| 800-5k |
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My coach will only allow me to run 80 miles per week this summer. My schedule is along the lines of Monday 15 hard Tuesday 8/4 Wednesday 8/4 Thursday 12 hard Friday 8/4 Saturday 8/4 Sunday 4 I was hoping to make huge gains in my core strength, flexibility and injury prevention routine. I haven't spend any time in the gym before. I want a rigorous routine (hopefully used by other elites/pro's) that would take about 50-70min to complete after my 4 mile runs. This would 4 times a week as I use Saturday for recovery. Can someone help me out? For reference, I've run 24:44 on a hilly course. |
| Some Dude |
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My one tip would be to make sure focus on some single leg stability drills focusing on activating the glute muscles (specifically the medius). These might not be sexy, ab ripper type exercises but if you want to stay injury free you've got to be stable in the hip area. If you have a partner something like a single leg med ball toss, trying to mix up the location and speed to make sure you're really working the balance aspect, would be good. Otherwise try to get on an uneven surface like a bosu ball and swing your opposite leg through the running motion will you maintain stability with your glutes. |
| wqqqqqqqqq |
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What, does he follow you around in a car? |
| SWS |
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Thought about buying a bicycle? |
| some crazy runner guy |
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stay out of the gym and run |
| runner85 |
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Anything that will help strengthen imbalances and weaknesses. I would work the areas that are common injury zones for runners (achilles/calf/I.T band/groin etc.). The purpose of gym work is to keep you healthy and help your body adapt to more volume. I am fairly uninformed about specific gym routines that runners will benefit from. I am also interested in what gym specific exercises are optimal for distance runners. |
| Ghola |
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50-70 minutes in the gym is probably too much. You want to lift to supplement your training, not lift to lift. That said, a range of compound exercises like squats, deadlifts, and pullups will work best for developing your core strength. |
| dumb |
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Granted I am nowhere near elite but attempting to deadlift or squat really f ucks up my running when I'm trying to put in a lot of volume. For me the point at which I can't really tolerate lower body lifting is like 40-50 miles a week. Has anyone been successful with this? |
| Cam4Gold |
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Tell your coach about Cam Levins... |
| 800-5k |
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Well I'm a miler and have run 3:48.9 off of 65-70 a week so I'm hoping 80 and more "work" and intensity will lead to sub 4. This is my senior yr of xc and I have one year of track left, Sub 3:43 is the big goal in the next two years. |
| Ghola |
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It works for me, but I don't lift near my maximums and don't do a ton of reps. I usually do something like 3x4 @150-160, but this isn't in the midst of high quality training. I don't get much stronger, but it does seem to help with injury prevention. |