Friday, July 23, 2010

Ramp-Up Your Metabolism Workout for Runners!

Earlier this week, I posted on reasons why runners may have stagnated in their running and why they might even be seeing some weight gain. As promised in that post, below is a workout perfect for upping your metabolism, increasing your caloric burn, and increasing your lower-body strength. The extra testosterone (men) and human growth hormone (women) produced from these lower-body exercises will also help offset the cortisol release from your long slow runs which will help preserve your muscle mass and keep your metabolism going strong.

Remember that adding this workout along with a speed workout once a week (on separate days) into your running routine will help make you a lean, mean, running machine. Well, maybe not mean, but you get my drift. The lower-body workout is perfect to add to a day you're doing an easy short to mid-distance run.

If you're currently in training for a big race, I recommend holding off on adding the lower-body workout to your routine until after the race. With anything new, your body will go through a period of acclimation and you may even experience a short period of slower running as your body adapts to the workouts and speedwork. Once you do start, stick with it though and your body will recover and get stronger and faster.


7 comments:

Vern said...

Looks like a great routine! I'm already a believer in the value of total-body fitness for runners. My running has improved after adding weights anc core work.

I do some similar work, but the video has some good additional items that I could use.

Thanks for sharing!

Kenley said...

Thanks for the video on those exercises man. Will check them out after race in September. Is it okay though if I start doing maybe one of those now? Have a good one.

RunnerDude said...

Hi Vern! Thanks man. I agree with you completely! Total-body fitness for runners really does help.

RunnerDude said...

Hi Kenley! Sure, just take it slow. I just wanted people to aware that the workout may set them back (momentarily). It's called a gain threshold. As you workout (especially at the beginning) your fitness level actually dips a little as you adapt, then as you recover and grow stronger your fitness level will increase.

Christina said...

Thanks for this post and the previous post. I really appreciate the information you have on your blog. I have gain a few pounds and it is probably because I haven't been running as much as I was when the weather was cooler. It is probably time to do a lot more fartleks and tempo runs on the treadmill and to add some weights to my routine. Thanks again.

Kenley said...

I have not heard of this Gain Threshold business before, but makes excellent sense man. Thanks for sharing. I understand.

Julie @ Hotlegs Runner said...

I'm gonna start doing this after my first marathon. I've been doing burpees lately and it's quite a workout! I have a question though. How many sets should I do for each exercise?

It's nice to see my name on your sidebar as the winner. hehe! It will be my first race event for 2011 =)