Strength: a plan for amateur and beginner runners.
Strength training is key to improving your running. We'll define Strength as the ability to overcome resistance through muscle contraction.
We could suggest several ways to work on it depending on the runner's level and experience, but since Strength work can be done anywhere and in any circumstances, we recommend a system that works in any situation.
Circuit training with exercises that use our own bodyweight as the load can be the ideal system for amateur runners to work on Strength. Circuits are made up of a series of exercises – ideally between 10 and 20, depending on what the circuit is for – that involve large muscle groups, are done dynamically and cover every part of the body, and in which we can set the duration and load of each exercise and the rest between them. So we can work with a number of reps or a set amount of time for each exercise (for example, 10 squats or 30 seconds of squats), and the rest between exercises can be either a set recovery time or another activity done in between. Depending on the type of recovery we use, we'll be affecting the overall intensity of the circuit.
The ultimate goal is to do every exercise correctly, without cutting corners or shortening the full range of motion each exercise allows. Whatever recovery model you choose, we recommend adjusting it so you can keep doing the exercises properly, without going to failure or letting your form slip.
To increase your Strength training load through circuits, you can play with the number of circuits, with how you do each exercise [increasing the number of reps or adding extra load to the exercise (weight plates, weighted belts, unstable surfaces, etc.)] or with shorter rests between exercises. And depending on the final setup you choose, in terms of both load and rest between exercises, we'll be working one type of strength or another: Maximal, Speed, Explosive or Endurance.
Andreu Novakosky – Nationally certified athletics coach