Learn from Joe Vennare from Hybrid Athlete how runners who use weights train to go further and faster. His no nonsense approach for strength training exercises will help you improve your running performance.
Strength Train to Go Further, Faster
First, what not to do…Using exercise machines and performing single joint exercises (like biceps curls and leg extensions) is a waste of your time. Furthermore, if you are performing 3 or 4 sets of 15 or more repetitions thinking that you are training your muscles for endurance, you are living in the dark ages.
In reality, you should be performing full body, functional exercises and explosive Olympic based lifts. Start your workout with a barbell exercise like deadlift, for at least 5×5. Use a weight that is challenging, but enables you get all 5 reps with perfect form. Next, move onto kettlebells, pull-ups, box jumps, or other movements that recruit multiple muscle groups and require explosive execution. Stick to 3 or 4 sets with 8-12 repetitions using a moderate/challenging weight and your can be out of the gym in 45 minutes.
Kettlebell training encompasses elements of strength training, cardiovascular conditioning, core strengthening, and dynamic flexibility into one workout. When using a kettlebell, the asymmetrical construction of the weight requires you to recruit more muscles as you perform different exercises through varied movement patterns. There will be a decrease in the likelihood of injury as you strength your lower back, knees, core and posterior chain. Additionally, you can expect to experience significant improvements in your VO2 Max, or your body’s ability to use oxygen during exercise, as your heart rate sky rockets during a 20 minute workout that challenges your cardiovascular capacity.
What are your favorite strength training exercises using weights?