Running and weight training are an uneasy relationship. Floor pounds are trying to lift the load, fearing that weight gain will slow it down – even if they are adding muscle. This is a strategic mistake.
“The strong, durable power of work can help maintain proper mechanics, especially when they start to fatigue,” says Terra Castro, founder and former professional trilateral of the Detroit Body Garage. When the legs are tired it helps to have a powerful arm drive. And without a strong center, it faces currency. “Run coaches have long recommended increased body weight such as squats, lungs, and pelvic glands, to prevent hamstrings and leg muscles. But it may be time to fall.
To this end, Castro devised a less physical and focused training plan that was more of a challenge than the usual set of legs and squats that are often given to runners. Gym rats should try this, too. The plan also emphasizes cardio and endurance, which will improve your overall fitness.
And put those strong legs to the test in a 10-week half-marathon training plan designed by New York City endurance coach Brian Hammond. It is a balance of running, lifting, cross training and maintenance. If you want to run 13.1 miles, but your schedule is unpredictable to follow a strict training calendar, this is for you.
Warm, then perform 2 sets of exercises on each side for 10 to 12 repetitions (where applicable). Rest 1 minute between sets. If you are training to race, lift a lot of weight in the early weeks of the training calendar, then increase the intensity with increasing run mileage.
To convert this strength-based exercise into high-intensity interval training, switch to lightweight, and set work time for each step – maybe 45 seconds, then 15 seconds, 8 moves. Cycle through 2 or 3 times. One caveat: speed things up without sacrificing form.
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