Running and strength training have an unpleasant relationship. Road rappers lift heavy because they fear that they will slow down by gaining weight – even if they build muscle. This is a strategic mistake.
"For runners, dedicated power work can help maintain proper mechanics, especially when they're starting to tire," says Terra Castro, founder of Detroit Body Garage and former professional triathlete. "A powerful arm drive helps when your legs get tired. And without a strong core, the posture suffers. "Treadmills have long been recommended to increase body weight through movements such as squats, lunges and bridges to protect glutes, thigh muscles and leg muscles from injury. But it might be time to get tough.
To this end, Castro developed a training program with lower body and core focus that poses a greater challenge than the usual lunges squats that are often prescribed to runners. Gymnastic rats should try it too. The plan also focuses on cardio and endurance, which improves your overall fitness.
And test these strong legs with a 10-week half-marathon training plan designed by Brian Hammond, a New York City endurance coach. It's a balance between running, lifting, cross-training and recovery. If you wanted to drive 21.1 miles but your schedule is unpredictable to meet a rigorous training calendar, this one is for you.
Warm up the workout then perform 2 sets of each exercise for 10 to 12 repetitions per side (if applicable). Pause 1 minute between sets. When you complete a race training, you will start to increase more in the first few weeks of the training calendar and decrease the intensity as the mileage increases.
To convert this weight training into high-intensity interval training, switch to lighter weights and set a working time goal for each movement – perhaps 45 seconds and then 15 seconds rest, with two or three Run through the eight trains three times. One caveat: speed things up without sacrificing form.