Can A Runner Be a Gym Rat? Of Course!

Ask a runner if he/she adds strength training to his/her routine and chances are the answer will be, "No." Runners avoid the gym for a variety of reasons. Many don't want the added weight that bulky muscles may bring slowing them down. Some feel their legs already get a workout and their upper body isn't really needed for running. Others feel that gym-time would eat away at their running-time.

Let me clarify a few misunderstandings:
1. Working out doesn't mean you'll become the next "Arnold" unless that's what you want. Some added muscle can actually help you become a more efficient runner.
2. A strong core is equally important if not more important than strong legs. A strong core provides good posture as well as a solid base for the rest of your body to do its job properly. When you run, the power your legs receive originates in your core and moves down to your legs. A weak core mean less power to the legs. [Click here] for a good core workout from RunnerDude.
3. Strength training for runners is just as much about injury prevention as it is about becoming stronger.
4. You don't need to spend hours in the gym to benefit from some strength training. Much of it can even be done at home!

Runners that only run have a much higher risk of injury over time than runners that add strength training to their regimen. The added strength training, however, needs to be functional not just traditional machine-based training. Think about it. Sitting on a leg press or a leg extension machine will strengthen your leg muscles, but do you really make just those movements when you run? What about all the stabilizer muscles? What about balance? What about speed? Agility? A leg press will only do so much. Functional training simply put is doing exercises that closely mimic the movements of your sport—in this case, running.

Below are several video clips that provide some examples of functional training exercises for runners. These are just a few of the many functional exercises available for runners. Check with your gym or local running store for recommendations of personal trainers who specialize in functional training for runners.

Check out this clip from Active.com for some great core exercises to strengthen your trunk.


For exercises to improve efficiency and speed, check out the clip below from Bosufitness.com.


Check out this clip from Running Research News for some tips on lower-body exercises for runners.


For an awesome exercise called Runners Row, check out this clip from nikewomen.com.

Want to Up Your Running Game?

Circuit training is a great way for runners to up their game by improving their strength, flexibility, and stamina.

The following circuit training session works all areas of your body—Upper, Core, Lower—and consists of 8 exercises. Each exercise is performed for 20 reps (unless otherwise directed) followed by a 20-second rest period before moving on to the next exercise. At the end of the circuit, there's a 90-second rest period before completing the circuit again. The complete circuit session of 8 exercises is repeated 3 times The circuit will work all areas of your body—Upper, Core, Lower, and Total.

If the circuit is too challenging at first, try decreasing the number of repetitions of each exercise from 20 to 15 or 10. To increase the difficulty level of the circuit, increase the number of repetitions of each exercise from 20 to 25. Another way to increase the difficulty level is to up the repetitions of the complete circuit from 3 repetitions to 4 or 5 repetitions.

Adding a weekly circuit-training session to your routine will have you running strong in no time!

1. The Lunge—Stand with your feet at about hip's width. Step forward with the right foot. Once the foot is planted, continue to move forward until the right knee moves over the foot. Your left knee should be moving toward the floor. Repeat with the left leg. That's one repetition.

Challenge: Try a Box Lunge—stand on a bottom step that's about 8-inches high. Step forward with your right leg. When your foot is firmly planted, continue to bend your knee until it's at 90°. Reverse the movement by pushing up and backward off the right foot back to the step. Repeat with the left foot. Balance is the key with this advanced exercise. Use those core muscles to help stabilize your movements.

2. Calf Raise—Stand with the balls of your feet on the edge of a step with your heels hanging off the step. Slowly, rise up on your toes. Your body should make a straight line from your ankles, to your knees, to your hips, to your shoulders. Slowly, lower yourself back down. That's one repetition.

Challenge: Try tucking your left foot behind your right heel and do 10 reps. Then, tuck your right foot behind your left foot and do 10 reps.

3. Squat Jump—Stand straight, arms at your sides bent at 90°. Do a deep squat with your arms at your sides bent at 90°. Leap upward with a burst of energy as high as you can go. When you land, go immediately back into your deep squat. That's one repetition.

Alternative: To add an upper body element, get in the starting deep squat position and then put your hands out in front of you with your fingers touching the ground. Then, when you leap upward, raise your arms above you head and extend them as far as you can. Then return to the starting position upon landing.

4. Single-Leg Pelvic Lift—Lie on your back with your knees bent, arms at your sides, palms down. Cross your left leg over the right leg so that the left ankle is resting just below the right knee. Slowly lift your pelvis toward the sky while tightening your glutes. Continue lifting until your back is straight but not arched. Slowly return to the floor. That's one repetition. Do 10 reps with the left leg crossed and 10 reps with the right leg crossed.

5. Push-Ups—Lie face down on the floor. Place your palms on the floor at about shoulder level, fingers straight forward. Your elbows should be kept close to your torso. Lift your body just a little so that the weight is balanced on your toes and your palms. Your back and legs are a straight line. Push up so that your arms are almost fully extended. Do not lock the elbows; they should be slightly bent. Return to the starting position. This is one Repetition.

Alternative: To work the triceps and back, bring your palms closer together so that the thumbs and index fingers of each hand touch creating a diamond shape underneath the chest on the floor.

6. The Bridge—Begin by lying on your back with feet on the floor hip distance apart and your knees bent arms by your sides. Next, contract your stomach muscles and pull your hips up by tightening your glutes until your body forms a diagonal from knees to your chest and shoulders. Hold for 5-10 second. Then drop your hips 5 to 6 inches to the ground while keeping your stomach contracted. Be sure to maintain proper form by keeping your back straight at the top of the exercise. Pause briefly, then repeat. This is one repetition. Begin with 10 repetitions and work your way to 15 or 20.

Challenge: When you're at the top of the exercise and your pelvis is lifted, straighten each leg (one at at time) while still keeping the pelvis level.

7. The Clam—Lie on your left side with both knees bent at a 45° angle. Rest your head on your left arm. As you exhale, lift your right knee up, keeping your ankles together. Hold for 10 seconds. Slowly lower the leg back down. Repeat 10 times. Then flip to your right side and repeat the process by lifting the left leg. Repeat 10 times.

Challenge: Tie a resistance band around your thighs (above the knees) and repeat the same movement.

8. Side Plank—Lie on your right side, ankles together, your torso propped on your right forearm. Lift your body up until you form a diagonal line from your ankles to your shoulders. Hold for 20 seconds. That's one repetition. Flip to your left side and repeat the process. Do 5 reps on each side.

Challenge: Once you're in the diagonal position lift the top leg toward the sky with your toes pointing forward; then return. Repeat 5 times on each side.