Strength Training for runners?

Question

Hi. I am a freshman in high school who is one of the top runners in my grade level. I am approaching the cross country season in about 6 weeks. I was wondering what type of strength training routine should I follow? Olympic lifing, bodybuilding, etc.? I want strength but not mass, such as being able to bench press over 200lbs, but weighing at 145lbs. How can this be accomplished. I want to win the national high school cross country championships when I am in my final years of high school and the freshman cross country championships coming up in November. After that I am going to run the 400/800 meters in track, so should I change my strength routine around because I know sprinters have different strength training techniques? Thank you for your time and advice.

Answer 1

Cross country runners should not  do any type of bodybuilding type training or even Olympic lifts( for power & speed for sprinters/hurdlers)

Why if your race is about muscle endurance(aerobic) would you bulk up when bulk is for anaerobic muscle type of sports?

You need long lean muscle with endurance not short bulky muscles for speed

The type of weight training is any you should be doing should be

Incline dumbbell bench press ./Triceps press down (angled bar)

One arm dumbbell rows (alternate) /Seated leg extensions

Standing leg curls /Seated leg curls

Standing one leg calf raises

Knee Ups - lower abdominals /Sit ups - upper abdominals

Lower Back Extensions /Shoulder Press  

Leg Extension /Lat Pull downs

Lower Back Extensions /Leg Press

Biceps Curls

how many:14 to 20RM(reps per min) = 60% of max weight

Answer 2

Best thing to do is just run but do it on hills! This will increase you stamina and also muscular endurance which is what you need!

Hop this helps

Answer 3

Work on your CORE. Your high school coach will put you on a lifting program.  I'm sure that your coach has been to clinics that have programs outlined for runners. Core work is essential. If you are as gifted a runner as your goals lofty, then I'm sure your coach will find the program that works best for you. Work with your coach and teammates.

Answer 4

I've addressed this question often in the last several weeks. (I'm delighted actually that distance runners are finally "getting with the program" regarding strength training!). Check out my answers here:

http://answers.yahoo.com/question/index;...

here:

http://answers.yahoo.com/question/index;...

and here:

http://answers.yahoo.com/question/index;...

A bit later in your training, you'll want to add plyometrics (less commonly but more descriptively called "jump training"), which I describe here:

http://answers.yahoo.com/question/index;...

I also want to stress that distance runners are in *zero* danger of "bulking up" even when doing substantial weight room work, as long as they keep their mileage up.

Good luck!

Answer 5

Hi I am a very competitive miler but I am a girl. I suggest not gaining close to that much weight. It will slow you down. If anything to get ready I say run hills and get quicker on your feet for the end of your races I am also starting cross country and I am THE top runner in my grade. What are your 800 times and if you have one your 1600 time? like I said I am a miler and I would like to compare times thanks! I would say get a lot of distance runs in, and since you have probably run cross country before compare your training times to regular times. when you train, your practice time should not be more than 10-15 seconds off of your regular race time!!