You probably do multiple run workouts each week to mix up your pace and intensity. It is easy to avoid adding strength training days to the weekly schedule if you feel intimidated or overwhelmed. That’s a mistake.
If you grab a set of weights for a quick strength workout you don’t need to devote a lot of time to it. Beginners need the right dumbbell workout to start.
There are golden rules of strength training.
Adding strength workouts to your training plan can help you improve your performance. A systematic review and meta-analysis published in the Journal of Strength and Conditioning Research shows that high-intensity resistance exercises and plyometric moves done two to three times a week for eight to 12 weeks improves running economy in highly trained middle and long-distance runners. The more efficient you are with your running economy, the quicker you can move forward.
Adding strength training to your running program can help improve VO2 max, as well as muscular power and performance.
Runners who strength train are stronger on hills, have more stamina on hard workouts, and are able to find that fast kick toward the finish line.
You can make the most of your strength workouts.
The dumbbell workout for beginners was created by Coach Jess. Two exercises are done back to back for a number of rounds. You move onto the next set.
The pay offs of programming your strength workout as a superset. According to Coach Jess, there is more endurance, more power, and more strength. Muscular endurance can be improved by the use of supersets.
Coach Jess says that a lot of work is done in a shorter amount of time so you have more time to travel.
How to Perform This Dumbbell Workout Successfully
Focus on form
If you are new to strength training, it is best to start with just your body weight, so you can learn the movement patterns before adding load, according to Coach Jess. She says that form must arrive first. “Don’t rush through the movements and get careless.”
Pick the right footwear
It’s best to avoid running shoes when doing a strength workout as the padding can make it hard to feel the right muscles. You want to connect to the ground through the exercises. Instead, go for a set of training shoes that don’t have a lot of support under the feet.
Choose a challenging, but doable weight
When choosing the right amount of weight to use for these exercises, make sure you don’t mess with your form. The weight needs to be significant enough to cause tension and load on your muscles.
Try to increase the weight you lift as you progress through the exercise. Lifting heavy and getting bulky is a lie. Lift a lot of weight!
Lift heavy now and run faster later.
The man is referred to asTrevor Raab.
Try to do this workout three times a week. Strength training days will need to come down as mileage increases. You can do this workout once a week as you get closer to the race. She says strength training should be a lot of your training in the off season.
There are three super sets below. In the superset, perform 10 reps of every exercise. Rest and do the first and second exercises. For each set, repeat. Rest for 60 seconds and then move onto the next set.
Unless you are brand new to strength, you will need a set of dumbbell only. It is possible to have an exercise mat.
In the video above, Coach Jess shows you how to do the exercises correctly.
It’s exactly how to do squats and variations.
Stand with feet shoulder width apart, toes turned slightly out, holding a dumbbell with both hands. Lower hips and send them down into a squat Go through feet to get to the top. Take it one step at a time.
Reverse Lunge
Stand with feet hip-width apart and hold a dumbbell in each hand. Step back with the right foot and bend both knees 90 degrees so the back knee is off the ground and the front thigh is parallel to the floor. Step right foot forward as you drive through feet. Next time, step back with the left foot. Continue until you get to the end. Per side, do 10 reps.
Superset 2
Romanian Deadlift
Stand with feet apart and hold a dumbbell in each hand. With back flat, core engaged, and shoulders down and back, hinge at the hips to perform the deadlift. Lower until you feel some tension in the legs. Stand back up after driving through feet. Take it one step at a time.
Push Press
Stand with feet hip-width apart and hold a dumbbell in each hand. If you want to do a shallow squat, you need to bend knees and send hips back. The core needs to be spine neutral. Lower the weights. Take it one step at a time.
Superset 3
Dumbbell Thruster
Stand with feet shoulder-width apart, toes turning slightly out, with a dumbbell in each hand. Lower hips and send them down into a squat After that, drive through feet to stand back up. Lower the weights. Take it one step at a time.
Single-Arm Bent-Over Row
Stand with right foot back and left foot forward. Rest the left arm on the left thigh. Pack shoulders down and back and keep a flat back. This is where you’ll start. Pull the dumbbell to the hip and keep it close to the body and shoulder. To return to the starting position, you need to bend your arm. If you repeat for reps, you’ll get more reps. Next, switch sides.
Mallory CrevelingDeputy Editor, Health & Fitness
The Runner’s World and Bicycling team has a personal trainer on board. She covers fitness, health, and nutrition. Her work was published in a number of magazines, including Women’s Health, Self, Men’s Journal, and more. She has worked at Family Circle and DailyBurn.com. She used to be a New Yorker and a Brooklynite.
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