Getting the most out of gym workouts as a runner

I would run a traditional push-pull-legs split, but instead of doing that twice a week with 1 day of rest like some bodybuilders, I would only do it once to prioritize running. This would give me 4 days to rest my central nervous system from lifting, allowing me to not interfere with my running as well as keep my intensity in the gym.

If you are running 7 days a week, with workouts on Tuesdays and Fridays with a long run on Sundays, I would probably do a leg or pull day on Tuesday, the other one on Friday, but definitely keep the push day on the same day as the long run. I wouldn't do anything too hard in the weight room for lower body on the same day as the long run because it would be counterproductive.

I would preferably do everything post-run because the goal is to get stronger for running, so it doesn't really matter how much weight you are lifting, so much as you are lifting an honest weight for you with good form.

A sample of something I would do:

Legs

(after mobility work)

Squats 3x10-12

Walking lunges 3-4x10-12

Seated or standing calf raises 4x20

Pull

Romanian Deadlifts 3x10

Body weight hamstring raises 3x10-15

Lat pulldown/pullups 3x10

Farmers walks 3-4x10-12

Push

Bench press 3x10-12

Incline dumbbell press 4x12

Chest dips 3x10

Dumbbell shoulder press 3x10

That is something I would probably do for general strength, but when I am getting closer to track season I would implement more power work, with the one and only power clean. Low reps for this, 3x3 or 3x5 works well. I have played with 5-3-1 too, but the name of the game is low reps, high weight/ intensity with good form.

pushups, situps, and plenty of juice

I think elevated one-leg hip thrusts are a good exercise for runners, but most videos show a two-leg thrust. The one leg thrust mimics the push off/claw back movement of running. Notice in this video, the woman is too close to the bench. If she moved a little further away from the bench... maybe 4 inches... this exercise would work the calf, hamstring, and glutes. I usually alternate with hips close to the bench as she is doing them and further away to really work the calf and hamstrings.

Three sets of thrusts on each leg to near total exhaustion on each set. You'll notice a difference in glute strength in 2-3 weeks.

https://www.youtube.com/watch?v=UTnAhfPZJTA

fisky wrote:

I think elevated one-leg hip thrusts are a good exercise for runners, but most videos show a two-leg thrust. The one leg thrust mimics the push off/claw back movement of running. Notice in this video, the woman is too close to the bench. If she moved a little further away from the bench... maybe 4 inches... this exercise would work the calf, hamstring, and glutes. I usually alternate with hips close to the bench as she is doing them and further away to really work the calf and hamstrings.

Three sets of thrusts on each leg to near total exhaustion on each set. You'll notice a difference in glute strength in 2-3 weeks.

https://www.youtube.com/watch?v=UTnAhfPZJTA

+1. Don't neglect hips