Basic Strength Training Program?

Everything about the training process, including programs, experiences, etc.

hockeymom
Johnny Miles
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Basic Strength Training Program?

Postby hockeymom » Tue Mar 05, 2013 8:20 pm

I am training for the half in Ottawa at the end of May and the Higdon program I have says that Monday and Thursday should include strength training. Does anyone have a basic beginner program to follow? I have a stability ball, a couple of resistance bands and some small hand weights at home, but it has been so long since I used any of it that I have no idea what to do. I thought about trying to find a personal training to help me get set up with a program, but I live in a rural area outside of a small town so I'm not sure how to find a trainer around here either.

:help:
2013 Races Planned
Smiths Falls Spring Fling 5km
Perth Kilt Run 8km
Army Run Half

trixiee
Lynn Williams
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Re: Basic Strength Training Program?

Postby trixiee » Tue Mar 05, 2013 8:59 pm

There's lots available on-line, just Google strength training for running.
They will probably include some type of squat routine, pushups, sit ups, military press, planks, etc... You can do lots with the equipment you have on hand!
There's a cool little app called Nike training...
http://connect.garmin.com/profile/trixiee14

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Tori
Jerome Drayton
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Re: Basic Strength Training Program?

Postby Tori » Tue Mar 05, 2013 9:14 pm

Agree with trixee on the Nike training centre app. Awesome little workout program.

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carm
Bill Crothers
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Re: Basic Strength Training Program?

Postby carm » Wed Mar 06, 2013 9:03 am

Check out a book called Core Performance. There are a lot of fantastic mobility and strength exercises in there.
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scrumhalfgirl
Lynn Williams
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Re: Basic Strength Training Program?

Postby scrumhalfgirl » Wed Mar 06, 2013 10:49 am

carm wrote:Check out a book called Core Performance. There are a lot of fantastic mobility and strength exercises in there.


Have you done this book? I just remembered that I have Core Performance Endurance. I bought it a few years ago, but never got into it. I should dig it up again.
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April - Boston Marathon
May - Sporting Life Ottawa 10K
May - Ottawa Half Marathon

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carm
Bill Crothers
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Re: Basic Strength Training Program?

Postby carm » Wed Mar 06, 2013 10:51 am

scrumhalfgirl wrote:
carm wrote:Check out a book called Core Performance. There are a lot of fantastic mobility and strength exercises in there.


Have you done this book? I just remembered that I have Core Performance Endurance. I bought it a few years ago, but never got into it. I should dig it up again.


I have it and have used it (not all of the exercises but a good chunk of them). It's really good.
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Jwolf
Kevin Sullivan
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Re: Basic Strength Training Program?

Postby Jwolf » Wed Mar 06, 2013 12:00 pm

Shape Magazine has some good ones, like this:

http://www.shape.com/fitness/workouts/e ... -plan-ever

However, as you progress you would want to use heavier weights at the gym.
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hockeymom
Johnny Miles
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Re: Basic Strength Training Program?

Postby hockeymom » Sat Mar 09, 2013 10:35 am

Thanks everyone. I printed off the one from Shape and I will check out the Nike one too. Now I just need to start doing them!
2013 Races Planned
Smiths Falls Spring Fling 5km
Perth Kilt Run 8km
Army Run Half

JoeyRuns
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Re: Basic Strength Training Program?

Postby JoeyRuns » Sun Mar 10, 2013 9:47 am

I agree with all of the great advice/tips posted above!

The only thing I would add is a strong promotion of the lunge exercise! It is so important for runners (especially female runners) to make sure they have strong hips and core, and a basic stationary lunge exercise will work your quads, gluts, core and balance, to prevent injuries, as well as make you faster!

Just starting by standing one foot in front of the other, in a lunge . Then lower your body straight down and back up, thinking about keeping your weight through the heel of your front leg and squeeze the gluts of your front leg on the way up. there should be zero pain, but a good muscle burn!


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