As a runner, you may avoid lifting weights because you think it will slow you down. It won’t. The stronger your legs, the more powerful your drive. The stronger your arms, the most thrust you have to move your body forward. The stronger your core, the stronger all your movements. Large and small muscles work together to power your beautiful machine. As you prepare for an event or desire to improve your weekly running, add these exercises into your training program to boost your performance. A key weight lifting tip for runners is to wear protective gloves to prevent injuries or blisters to your hands. In general, try to perform 1 to 3 sets of 10 to 12 repetitions of the following weight lifting routine for runners once or twice weekly:
Here are our top weight lifting tips for runners:
1. Lunges – Hold a dumbbell in each hand with your arms at your sides and palms facing in. Stand with your feet together. Step forward with your right foot approximately two feet. Bend both knees to lower into a lunge. Keep your right shin straight up and down as you sink into the lunge. Then, straighten both knees, push off the floor with your right foot and return to the starting position. Repeat with your left leg.
2. Bicep Curls– Hold a dumbbell in each hand and stand tall or sit with your back straight. Begin with your arms at your sides and your palms facing forward. Bend your elbows at your sides and curl the weights up toward your shoulders. Slowly straighten your arms and return to the starting position to strengthen the fronts of your upper arms.
3. Arm Extensions – Hold a dumbbell in both hands on the underside of the top plate, with your arms extended overhead. Bend your elbows and lower the weight behind your head. Straighten your arms and return to the starting position.
4. Upright Rows – Stand with your arms straight down the front of your torso. Hold a dumbbell in each hand with your palms facing your thighs. Bend your elbows out to the sides as you raise your elbows and the weights. Keep your elbows higher than your hands and lift the weights until they are at chest height. Slowly straighten your arms and return to the starting position.
5. Stability Ball Crunches – Lie face up on an exercise ball with the ball positioned on your middle back. Cross your arms over your chest. Exhale and sit up. Inhale and return to the starting position.
Image Source: Ivan Bandura