Essential Strengthening Exercises for Runners

As with the stretching routine I laid out in the preceding chapter, the purpose of this section is to show you the minimum of what I think you should do in strength training, not present a one-size-fits-all strength training program. You might have noticed that everything I’ve said so far about strengthening exercises refers to upper body work. That’s what I’m going to focus on here. I’m not saying that runners can’t benefit from doing resistance training for their legs, just that I don’t think that doing so is as necessary for all runners as the upper body work.

I’ll show you a few leg exercises that you might have reason to do, but for now, I’m going to stick to my keep-it-simple mantra. All runners should do some form of strengthening exercises for these areas:
➤ Abdominal muscles
➤ Back
➤ Biceps
➤ Shoulders
➤ Chest
➤ Triceps
These key upper body parts contribute to running more smoothly. When these areas are stronger, you’ll be better able to maintain good running form when you get tired. In some of the exercises that follow, I use small dumbbells. For years, I’ve used 12-pounders. Again, this is the kind of weight that Arnold Schwarzenegger probably picks his teeth with. That’s fine. I’m just working at maintaining a decent level of upper body strength that will help in my running. Those 12-pound dumbbells are what work for me. Find a weight that you can use comfortably throughout the exercises.
Regardless of whatever weight you use, follow these guidelines in your strength training program:

• Use a weight that you can comfortably lift 12 times.
• After you do all the exercises, relax for a few minutes, and then repeat the set.
• Do this workout two or three times a week.
• Don’t lift weights on consecutive days.
• Schedule your strength training sessions for your easier running days or for days when you don’t run.
• If you have the time, do these workouts after you do your stretching routine.
• Do these exercises in the same comfortable clothes that you do your stretching in.
• Do the floor exercises on the same firm, comfortable surface that you stretch on.
• Keep these guidelines in mind as you review the basic exercises on the following posts.