Weight Training for the Lazy Runner


Running is an excellent way to exercise. It helps with cardiovascular fitness as well as endurance training. For the lazy runner, however, running can easily lead to injury if you do too much, too fast. This is where a proper weight training regime can really help, not just to prevent injuries, but also to increase your endurance and make you a better runner.

Weight training and running

What most runners don’t know is that weight training can increase strength without adding muscle size. It all depends on the program that they follow. The myth that weight training is bad for endurance runners is mostly due to bad weight training programs and not due to weight training as a whole.

Doing a proper weight training program will improve the pace, increase speed (through improving the final kick), improve neuromuscular function, increase the metabolism (which will lead to more burned fat), reduce the chances of injury, and reduce the chances of developing muscle imbalances.

There are many benefits tied to weight training, and the lazy runner that chooses to add a weight program to the mix, will dramatically increase their running performance.

The Lazy Runner Weight Training Program

This program is intended for casual runners and is focused mainly on improving strength, power and muscle imbalance. This program particularly focuses on the lower body (glutes, hamstrings, quads, hip flexors) but also mixes in some upper body workouts (core, back, chest, arms and shoulders). Before you attempt any new exercise regimen you should consult with your doctor.

Exercise number 1

Wide stance squats – 3 sets of 12 repetitions

Exercise number 2

Single leg deadlifts – 3 sets of 12 repetitions for each leg

Exercise number 3

Single leg glute bridges – 3 sets of 10 repetitions for each leg

Exercise number 4

Pull ups – 3 sets of how many repetitions you can, max 12

Exercise number 5

Push ups – 3 sets of 10-15 repetitions

Exercise number 6

Hanging leg raises – 3 sets of how many repetitions you can, max 15

Exercise number 7

Planks – 3 sets of at least 40 seconds

Other guidelines and recommendations

Do the program 2 times per week (preferably on a day that you do your runs).

Make sure to use proper form on all the exercises. Your goal is to strengthen your muscles, not see how many reps you can do. Make sure not to sacrifice your form just to finish your reps.

Another important thing is to do slow, controlled movements. As a lazy runner, you need to learn and master the movements first, and after that, you can advance into more complex executions.

Happy Running (and lifting)!

~ Lucas

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