Strength Training for Distance Runners

This section contains strength training tips for distance runners. You will find strength training information on designing an effective strength training program, rules of strength training and descriptions of strength training exercises for runners. You will also find information on effective plyometric exercises, running specific strength exercises and core strength exercises.

• The Eight Rules of Strength Training
  Follow these eight guidlines for a safe and effective strength training program.
• Principles of Exercise Design
  Learn how to design your own custom strength training exercises.
• The Six Forms of Resistance For Strength Training
  Methods of providing resistance for strength exercises.
• Periodize Your Strength Training for Top Running Performance
  Use strength training blocks to reach your peak.
• Free Weights Versus Machines - Which is better?
  Free weights and weight machines each have advantages and disadvantages. Which is better for you?
• Why Should I Strength Train? I'm A Runner!
  Many runners feel strength training will slow them down. Are they cheating themselves?
• Lower Body Strength Training Exercises
  Build a base of lower body strength
• Running Specific Strength Exercises
  These exercises target your running movements and muscles.
• Plyometrics
  Improve your speed, power and running economy
• Core Strength Exercises
  Strengthen your core muscles to improve your running and sports performance.
• Types of Muscle Contractions
  The three types of muscle contractions.
• General Strength Exercises - Chest
  Exercises to develop the strength in your chest and shoulders
• General Strength Exercises - Back
  Exercises to develop the strength in your back muscles
• General Strength Exercises - Shoulder
  Exercises to develop the strength in your shoulder muscles
• General Strength Exercises - Arm
  Exercises to develop the strength in your arms
• Abs 101 - The Basics of Building Your Six Pack
  Want a six pack? - Get it here
• Leg Blasting Workout
  Strengthen, Tone and Sculpt Your Leg Muscles
• Improve Your Running Performance With Explosive Strength Training
  Build your running power and speed
• Running and Strength Training – Are They a Good Fit? Arguments For and Against
  Can strength training help you run better? You make the decision.
• Concurrent Strength and Endurance Training
  Should you combine strength and endurance training

• Combining Running and Strength Training
  Does your sequence of running and strength training matter?
• Strength Training Sets for Distance Runners - How Many Sets Should You Be Doing?
  Single sets versus multiple sets for distance runners
• Strength Training Repetitions - How Many Repetitions and How Much Resistance for Distance Runners?
  How many strength training repetitions should you be doing to support your running performance?
• To Fail or Not To Fail - That is the Question - Strength Training and Fatigue
  Should you take your strength training to failure?
• Strength Training Rest Intervals for Distance Runners
  How long should you rest between strength exercises?
• Lower Leg Conditioning
  Improve your performance and avoid injuries

• 12 Minute Strength Workout for Distance Runners
  Strength training - fast!
• 10 Minute Time Saver Plyometric Workout for Distance Runners
  You've got time for this effective plyometric workout
• Upper Body Strength Training for Your Mud Run
  Defeat your mud run strength obstacles
• Three Hip Abduction Exercises for Distance Runners
  Don't forget your important hip abduction strength

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