This post is from Sundayâ€™s workout in which I ran ~8 miles at an easy pace. I also included 5 x 8-second hill sprints with full recovery during this run. Immediately after my run I performed the following strengthening exercises:
- Leg swings forward and back with straight leg and bent leg (10 repetitions for each leg)
- Leg swings side-to-side with straight leg and bent leg (10 repetitions for each leg)
- Single-leg stands (~60 seconds)
- Pushups on stability ball (8 repetitions)
- Monster walks side-to-side and forward-and-back (12 steps in each direction)
- Y, T, I, and W (10 repetitions for each position)
- Clamshells (20 repetitions on each side)
- Prone planks (~40 seconds)
- Side planks (~30 seconds)
- Supine planks (~20 seconds)
- Glute bridge hip lifts (10 repetitions)
- Quadrupeds (15 repetitions on each side)
- Fire hydrants (10 repetitions on each side)
- Knee circles forward (10 repetitions for each leg)
- Knee circles backward (10 repetitions for each leg)
- Single-leg balances (~30 seconds)
- Bounce on stability ball with smaller ball between thighs (3 minutes)
After these exercise I rolled the plantar fascia with a softball because of some plantar fasciitis creeping up and foam rolled calves, hip flexors/quadriceps and hamstrings.
Tip of the Day:
Performing strengthening exercises that address muscle imbalances/weaknesses, improve stability and mobility, and improve power and speed are an important component of every runners training program. These exercises can improve running performance and help minimize the risk of injury.
The question is, on what days should you perform strengthening exercise, especially those exercises of higher resistance and lower repetitions, such as when using weights, kettlebells, resistance bands, or even, just body weight?
True or False: The best time to perform heavier resistance training is on your harder run days, such as when you perform long runs or speed work.
I have spoken with many runners about the best time to perform resistance training. Some runners have asked me if the best time to perform harder resistance or strengthening workouts is on easy run days or days off from running. This discussion leads to another important component of your training, which I mentioned in a previous post, which is recovery. Adaptations to the training you do occur during recovery, not when you are actually performing the workout. Therefore, you need appropriate time to recover. If you are doing harder resistance training or strengthening exercises on your easier or off days from running, there is little or no time for recovery. Thus, you wonâ€™t get the benefits from the speed workout or long run you did. Major bummer! 🙁 Â You also wonâ€™t get the benefits of a harder resistance or strengthening workout. Double bummer.
Yes, I know for time sake it would be easier to fit the harder resistance or strengthening workout on a shorter, easy run day, or a day off from running. However, you donâ€™t need to spend hours at the gym lifting weights, like my brother and I used to do when we were younger, and I had other goals than improving my run time.
So, the answer to the statement above is true. The time needed to perform harder resistance and strengthening exercises should be at most 15-20 minutes. You can see above the exercises that I did after a long run, and this took me about 15 minutes to perform. Also, I recommend performing the resistance training after your run, because the run should be the most important component of that dayâ€™s workout.
So, remember the following, â€œKeep the easy days easy, and the hard days hard.â€ This will allow you to stress your body on the hard days (and offer additional challenge from the resistance training, basically feeling like you have run additional miles) and allow your body to adapt during the easy days (such as easy run with strides, brisk walk or low to moderate cross-training workout). For example, in the Fitness Training Program I have included monster walks with a resistance band on long run days and days when Iâ€™m performing hill sprints, but not on days when Iâ€™m doing an easy-paced run with strides. On easy run days, I have included exercises that should not be as challenging resistance-wise, but still beneficial.
Keep in mind that youâ€™ll want to be smart with incorporating and progressing harder resistance or strengthening exercises into your training plan, or you can be injured and that can set your training back. Many of us have desk jobs and thus, have significant muscles imbalances and weaknesses that should be addressed first, before using heavy resistance.
I also highly recommend that you have a spotter with exercises in which you are lifting weights.
Please let me know if you have any questions, or if I can be of help in any way.
I wish you the best with your training.
Your friend and coach,