Strength Circuit for Runners

As many of the members of Running with Eric start diving into their Training Packages and get accustom to my run training methods, they soon have questions regarding strength training. So, I thought it was time to address this by posting a Strength Training Circuit that I often have my personal training clients perform during their training sessions. With the popularity of Born To Run, I have also had many inquiries from a variety of athletes who have read the book and been inspired by our story. These inquires have included former professional foot ball players and many who say they still perform quite a bit of strength training in gym that includes traditional heavy weights to promote muscle mass. This traditional strength work attacks major prime movers and often leads to overloading bigger muscles and neglecting very important stabilizing muscles. This bulk and muscle mass if also very inhibiting for a runner and leads to muscle imbalance and inefficiency. It is more beneficial to drop the heavy weights and work on developing equilibruim within the body, which promotes healthy movement patterns. This strength circuit will give you an idea of this approach, while providing you a great, simple and time effective workout to perform without sacrificing your run training time. Perform this sequence as a circuit, repeating 1-2 times based on your fitness level and time commitment. This can be done several times throughout the week. Wall Squat: 10-20. Progress to 20 reps and work on range of motion. These are hard, do not force it, just stretch it. FB Push-ups: 10 reps. Do not exceed 10, just make 10 hard for you by how slow you move. FB Crunch and Reach: 10 reps. Do not exceed 10, just make 10 hard for you by how slow you move. FB Knees to Chest: 10 reps. Work slow coming down. Progress to doing FB Toes to Chest. FB Prone Rocker: 10-15 reps. Do not exceed 15, make them harder by moving ball further away from you. Knee Circles: 10 each direction. FB Lunge: 20 reps. Start with using poles and progress to using no poles and holding your arms behind your head. These are very hard, PERFORM them, do not just rep it out. SEE THE VIDEO SECTION FOR EXERCISE VIDEOS FOR EACH OF THESE.

Hey Brad - When I post info, I try to direct it towards questions I have received so every one can learn from a specific question. I also try never to post info in general terms or in absolutes, but always "speaking" again to a specific issue or question. So in respects to this circuit, it was meant for athlete's who focus mainly on running as their goal, who have very little time to perform strength training and are looking for their biggest bang for their time without feeling overwhelmed. And to offer a different approach to heavy, traditional lifting.

This was also a circuit meant to attack the entire body, with a great focus on stabilizing muscles, which all of them do and even the push-ups are impossibly to perform without using your hips, back, shoulders, hamstrings, quads, flexors, and spine stabilizers - your entire body.
So, take it for what it is and know that there will be many of these posts and examples directed towards specific topics/questions - E

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Comments

Billy Smith November 26, 2012 at 6:27am

Hey Eric,

This workout is awesome. I am curious though, while doing the wall squat, are you supposed to feel the most strain in your shins? When I'm going down, it feels like I have shin splints.

Thanks,

Billy
Jason Long July 7, 2009 at 6:30pm

Thanks for posting this, Eric. I too was curious about how you blend some of these strength training elements into the running plans.
Brad Gantt July 6, 2009 at 4:21pm

Thanks Eric. As I said, it looks great. I'm still trying to wrap my head around a new way of looking at strength training so excuse the lame questions. I appreciate you sharing this information and look forward to learning more. This really is a great resource.
Eric Orton July 6, 2009 at 3:18pm

Hey Brad - When I post info, I try to direct it towards questions I have received so every one can learn from a specific question. I also try never to post info in general terms or in absolutes, but always "speaking" again to a specific issue or question. So in respects to this circuit, it was meant for athlete's who focus mainly on running as their goal, who have very little time to perform strength training and are looking for their biggest bang for their time without feeling overwhelmed. And to offer a different approach to heavy, traditional lifting.

This was also a circuit meant to attack the entire body, with a great focus on stabilizing muscles, which all of them do and even the push-ups are impossibly to perform without using your hips, back, shoulders, hamstrings, quads, flexors, and spine stabilizers - your entire body.
So, take it for what it is and know that there will be many of these posts and examples directed towards specific topics/questions - E
Brad Gantt July 6, 2009 at 10:39am

Thanks for this Eric! Your approach makes a ton of sense and as someone who has gained quite a bit of muscle weight following a CrossFit type program I am looking to shed some bulk. Used to be 180-185, now 200. I am curious though why you haven't included any opposing movements for the torso such as prone elbow raises or prone raises with arms extended. Aren't most people front dominant, i.e. too much emphasis on pushing movements? Perhaps it is my current thinking getting in the way but it feels weird not to work opposing muscle groups after the FB push-ups and crunches.

Best,

Brad

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