Strength Training to complement running?

[Ariel484]

Title of the thread says it all.

I am really having trouble finding a total-body strength training plan for runners. Ideally I'd like to find something that will take about 20-30 minutes that I can do 2 times per week and will complement my half marathon training. Right now I'm trying this one (page 3 of the PDF):

http://www.runnersworld.com/rwdcaspdf/WeightLoss.pdf

It's okay. I like that I can do it in about 30 minutes, but I've been doing it for almost a month now and I'm not sure how much it's helping. Plus, I don't know that it's doing much for my core, which I really need. And not that this one isn't challenging (especially the push-up to jackknife on the stability ball...yikes!) but I actually do like lifting and I think I want something a little more "hard core" than this.

I found these 2 (one for lifting, one for core) which I think look okay...just not sure.

http://strengthrunning.com/2010/03/gym-workouts-for-runners-functional-strength/
http://strengthrunning.com/2012/01/the-standard-core-routine-video-demonstration/

Another thought I had was to try Jillian Michael's 30-day Shred 2x per week but possibly skip the cardio parts, but I don't know that I'd get the full benefit out of the program doing it this way, since I think you're supposed to do it more than twice per week.

Any thoughts on this? Should I stick with what I'm doing for longer, try the new ones, or make up my own? And am I asking for too much in looking for something that I can do 2x per week for 20-30 minutes that will actually make a difference in my running? :lol:

 

[wdwmagic]

I'm doing P90X2 at the moment, and my running has definitely improved. I think strength training is a great thing to complement your running.

 

[Ariel484]

I'm doing P90X2 at the moment, and my running has definitely improved. I think strength training is a great thing to complement your running.

I knew someone was going to say P90X! :lol: How long does each workout session take?

 

[wdwmagic]

I knew someone was going to say P90X! :lol: How long does each workout session take?

LOL. They are 1 hour minimum, typically 1 hour 15 mins.

My wife has done a lot of them, including all the Jillian and TurboFire stuff, so I'm sure she'll comment on that.

 

[Ariel484]

LOL. They are 1 hour minimum, typically 1 hour 15 mins.

My wife has done a lot of them, including all the Jillian and TurboFire stuff, so I'm sure she'll comment on that.

Yep, she's been singing the praises of P90X over in the chat section :lol:

The 1 hour time to complete each session is a deal-breaker for me. I need, like P90X lite or something. :shrug: :lol:

 

[wdwmagic]

Yep, she's been singing the praises of P90X over in the chat section :lol:

The 1 hour time to complete each session is a deal-breaker for me. I need, like P90X lite or something. :shrug: :lol:

Check out Beach Body 10 Minute Trainer by Tony Horton. This is a P90x lite, that is done in 10min chunks, so you can add them up to make it any length you like.

 

[enchanted_belle]

If I figure out what the exact workout is that we do on Sundays now for strenght/endurance, I'll let you know... but be ready to do a 12% incline and 115 push ups! :lol:

 

[Ariel484]

Check out Beach Body 10 Minute Trainer by Tony Horton. This is a P90x lite, that is done in 10min chunks, so you can add them up to make it any length you like.

Thanks! Never heard of these ones...I'll look into them!

If I figure out what the exact workout is that we do on Sundays now for strenght/endurance, I'll let you know... but be ready to do a 12% incline and 115 push ups! :lol:

Whaaa? I know I said I wanted something slightly hard core, but yikes! Your trainer friend is nuts! :lol:

 

[enchanted_belle]

Whaaa? I know I said I wanted something slightly hard core, but yikes! Your trainer friend is nuts! :lol:

there were also shoulder presses, jumping jacks, haimans, uh.... squats, sit ups, bicep curls... Luckily it's only on Sundays we do this, or I'd be dead! :lol:

 

[Ariel484]

there were also shoulder presses, jumping jacks, haimans, uh.... squats, sit ups, bicep curls... Luckily it's only on Sundays we do this, or I'd be dead! :lol:

Please tell your trainer friend that they terrify me, and I don't even know them! :lol:

 

[Blueliner]

Variation on P90X - Insanity

Insanity is a 63 day program that I am about 1 1/2 weeks from finishing. I have laid off the regular running schedule to focus on Insanity for the past 8 weeks, although I also play indoor soccer every Thursday night. I felt like I was stagnating by just running, and that I was not getting my heart rate up very high or very often. Insanity cured me of that in a hurry!

Insanity requires no equipment, which is why I was drawn to it. The schedule calls for 6 workouts a week, and the workouts range from 45-60 minutes each. There is a separate workout focused on abs that is 30 minutes long. The focus is on high intensity cardio, but there are many plyometric moves, as well as some yoga-inspired elements. Nearly everything has an element of strengthening the core.

I have found myself using my quads, hams, and glutes in ways that are not triggered on a normal run. There also is more than enough work for the upper body, with numerous variations on pushups, plus a lot of boxing moves.

Insanity definitely has improved my cardiovascular fitness, as I have a lot more gas in the tank playing indoor soccer. I have lost some weight, and I definitely feel like I have gotten leaner and more muscular in the process. However, the program is not designed to build significant muscle mass.

My goal is to finish up the "regular" Insanity schedule next week, and then set up a hybrid schedule of running 3-4 days per week and doing an Insanity workout 2-3 days a week, kind of how it looks like Steve is working in P90X

My wife and I just booked our flights to MCO for the Tower of Terror Ten Miler, so I am really excited about hitting the road on a regular basis in the coming weeks.

 

[Blueliner]

Check out Beach Body 10 Minute Trainer by Tony Horton. This is a P90x lite, that is done in 10min chunks, so you can add them up to make it any length you like.

That sounds great. I need to look that up.

 

[Ariel484]

Insanity is a 63 day program that I am about 1 1/2 weeks from finishing. I have laid off the regular running schedule to focus on Insanity for the past 8 weeks, although I also play indoor soccer every Thursday night. I felt like I was stagnating by just running, and that I was not getting my heart rate up very high or very often. Insanity cured me of that in a hurry!

Insanity requires no equipment, which is why I was drawn to it. The schedule calls for 6 workouts a week, and the workouts range from 45-60 minutes each. There is a separate workout focused on abs that is 30 minutes long. The focus is on high intensity cardio, but there are many plyometric moves, as well as some yoga-inspired elements. Nearly everything has an element of strengthening the core.

I have found myself using my quads, hams, and glutes in ways that are not triggered on a normal run. There also is more than enough work for the upper body, with numerous variations on pushups, plus a lot of boxing moves.

Insanity definitely has improved my cardiovascular fitness, as I have a lot more gas in the tank playing indoor soccer. I have lost some weight, and I definitely feel like I have gotten leaner and more muscular in the process. However, the program is not designed to build significant muscle mass.

My goal is to finish up the "regular" Insanity schedule next week, and then set up a hybrid schedule of running 3-4 days per week and doing an Insanity workout 2-3 days a week, kind of how it looks like Steve is working in P90X

My wife and I just booked our flights to MCO for the Tower of Terror Ten Miler, so I am really excited about hitting the road on a regular basis in the coming weeks.

Thanks for this! I'm looking into Insanity as well, especially because there's no equipment needed, as you mentioned. I think I'd just like something a little shorter. And honestly, I think I'll have a hard time getting myself to pay the prices for these Beach Body DVDs. I know a trainer is much more expensive, but still...yikes!

 

[wdwmagic]

Insanity is a 63 day program that I am about 1 1/2 weeks from finishing. I have laid off the regular running schedule to focus on Insanity for the past 8 weeks, although I also play indoor soccer every Thursday night. I felt like I was stagnating by just running, and that I was not getting my heart rate up very high or very often. Insanity cured me of that in a hurry!

Insanity requires no equipment, which is why I was drawn to it. The schedule calls for 6 workouts a week, and the workouts range from 45-60 minutes each. There is a separate workout focused on abs that is 30 minutes long. The focus is on high intensity cardio, but there are many plyometric moves, as well as some yoga-inspired elements. Nearly everything has an element of strengthening the core.

I have found myself using my quads, hams, and glutes in ways that are not triggered on a normal run. There also is more than enough work for the upper body, with numerous variations on pushups, plus a lot of boxing moves.

Insanity definitely has improved my cardiovascular fitness, as I have a lot more gas in the tank playing indoor soccer. I have lost some weight, and I definitely feel like I have gotten leaner and more muscular in the process. However, the program is not designed to build significant muscle mass.

My goal is to finish up the "regular" Insanity schedule next week, and then set up a hybrid schedule of running 3-4 days per week and doing an Insanity workout 2-3 days a week, kind of how it looks like Steve is working in P90X

My wife and I just booked our flights to MCO for the Tower of Terror Ten Miler, so I am really excited about hitting the road on a regular basis in the coming weeks.

Thanks for your comments on Insanity. I was looking at doing this after P90X2. Good luck at the ten miler!!

 

[Blueliner]

Thanks for this! I'm looking into Insanity as well, especially because there's no equipment needed, as you mentioned. I think I'd just like something a little shorter. And honestly, I think I'll have a hard time getting myself to pay the prices for these Beach Body DVDs. I know a trainer is much more expensive, but still...yikes!

I hear you! During month one, all of the workouts are 45 minutes or less, including a warmup and a good stretch at the end. That was good for me, as I tend to neglect stretching when I go out for a run.

In month two, the workouts jump up to 60 minutes and are significantly more intense. It is killing me!

In terms of cost, I camped out on ebay one morning until I could find a new-in-box Insanity kit for under $100.00. It did sting a little, but I'm glad I did it.

 

[Blueliner]

Thanks for your comments on Insanity. I was looking at doing this after P90X2. Good luck at the ten miler!!

It definitely is intense! (although I have no experience with P90X, so I cannot compare them). Thanks for the kind words on the TOT race. I can't wait for that 10 miler!

 

[DisneyRunner]

Insanity is a 63 day program that I am about 1 1/2 weeks from finishing. I have laid off the regular running schedule to focus on Insanity for the past 8 weeks, although I also play indoor soccer every Thursday night. I felt like I was stagnating by just running, and that I was not getting my heart rate up very high or very often. Insanity cured me of that in a hurry!

Insanity requires no equipment, which is why I was drawn to it. The schedule calls for 6 workouts a week, and the workouts range from 45-60 minutes each. There is a separate workout focused on abs that is 30 minutes long. The focus is on high intensity cardio, but there are many plyometric moves, as well as some yoga-inspired elements. Nearly everything has an element of strengthening the core.

I have found myself using my quads, hams, and glutes in ways that are not triggered on a normal run. There also is more than enough work for the upper body, with numerous variations on pushups, plus a lot of boxing moves.

Insanity definitely has improved my cardiovascular fitness, as I have a lot more gas in the tank playing indoor soccer. I have lost some weight, and I definitely feel like I have gotten leaner and more muscular in the process. However, the program is not designed to build significant muscle mass.

My goal is to finish up the "regular" Insanity schedule next week, and then set up a hybrid schedule of running 3-4 days per week and doing an Insanity workout 2-3 days a week, kind of how it looks like Steve is working in P90X

My wife and I just booked our flights to MCO for the Tower of Terror Ten Miler, so I am really excited about hitting the road on a regular basis in the coming weeks.

While at the Y today, somebody mentioned the infomercial for this program. They saw the commercial at 4:30 this morning. I plan on doing the TOT 10 miler, also.

 

[joel_maxwell]

LOL. They are 1 hour minimum, typically 1 hour 15 mins.

My wife has done a lot of them, including all the Jillian and TurboFire stuff, so I'm sure she'll comment on that.

Sam did P90x. Not to discredit her efforts or ability, but if she can do it, I think a lot of women can.

Insanity is a 63 day program that I am about 1 1/2 weeks from finishing. I have laid off the regular running schedule to focus on Insanity for the past 8 weeks, although I also play indoor soccer every Thursday night. I felt like I was stagnating by just running, and that I was not getting my heart rate up very high or very often. Insanity cured me of that in a hurry!

Insanity requires no equipment, which is why I was drawn to it. The schedule calls for 6 workouts a week, and the workouts range from 45-60 minutes each. There is a separate workout focused on abs that is 30 minutes long. The focus is on high intensity cardio, but there are many plyometric moves, as well as some yoga-inspired elements. Nearly everything has an element of strengthening the core.

I have found myself using my quads, hams, and glutes in ways that are not triggered on a normal run. There also is more than enough work for the upper body, with numerous variations on pushups, plus a lot of boxing moves.

Insanity definitely has improved my cardiovascular fitness, as I have a lot more gas in the tank playing indoor soccer. I have lost some weight, and I definitely feel like I have gotten leaner and more muscular in the process. However, the program is not designed to build significant muscle mass.

My goal is to finish up the "regular" Insanity schedule next week, and then set up a hybrid schedule of running 3-4 days per week and doing an Insanity workout 2-3 days a week, kind of how it looks like Steve is working in P90X

My wife and I just booked our flights to MCO for the Tower of Terror Ten Miler, so I am really excited about hitting the road on a regular basis in the coming weeks.

Very nice. As I have said before, I wish I could make this year, but I think next year might be better fro us.

I need to either do P90x again or do Insanity. I like the no equipment needed.

To the OP, I currently do core stuff that I learned in P90x and regular push ups and squats about 2 or 3 times a week. I typically get my 3 year old to sit on my back or ride my back when doing these. I think it is important to have obviously a strong core, but I think shoulder and triceps strength isnt talked about. It would be unfortunate for your arms and shoulders to wear out faster than your legs in an event leaving you mentally/physically fatigued.

 

[Master Yoda]

I really like kettlebells for strength training. They seem to becoming rather popular and can even be purchased at Wal-Mart now for $30-$50 depending on the weight. The great thing about them is that can be made as mild or as extreme as you want and it has been my experience that they produce real world strength, endurance and flexibility. If you can find a local trainer that is certified, or at least experienced with kettlebells, I would highly recommend you start there. Like most free weight exercises, there is a good chance for injury if you do things wrong. If a trainer is not in the cards GoFit has a number of beginner and mild videos. If you want to go full tilt bozo Art of Strength has some kettlebell workouts that would challenge an ironman caliber athlete.

 

[Blueliner]

Sam did P90x. Not to discredit her efforts or ability, but if she can do it, I think a lot of women can.

Very nice. As I have said before, I wish I could make this year, but I think next year might be better fro us.

I need to either do P90x again or do Insanity. I like the no equipment needed.

To the OP, I currently do core stuff that I learned in P90x and regular push ups and squats about 2 or 3 times a week. I typically get my 3 year old to sit on my back or ride my back when doing these. I think it is important to have obviously a strong core, but I think shoulder and triceps strength isnt talked about. It would be unfortunate for your arms and shoulders to wear out faster than your legs in an event leaving you mentally/physically fatigued.

When you mentioned the upper body, that reminded me of my first marathon. Aside from having to walk down the hills in San Francisco backward that evening, I also had very sore shoulders and arms.