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[6 days/week][Sport][Intermediate] Half Marathon training and weights

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  • [6 days/week][Sport][Intermediate] Half Marathon training and weights

    • [URL='http://www.jefit.com/routines/workout-routine-database.php?id=14155']http://www.jefit.com/routines/routine/workout-routine-database.php?id=14155[/URL]
    • System Message: Please click link to view routine and rate.
    • System Message: Please reply this post to give your feedback about this routine.

  • #2
    Thanks for sharing

    I'm a runner too. If I were you, I would consider making some small changes to this routine (depending on where you are in your progress)

    1. Ditch all the ab work - the crunches etc
    2. Ditch calf raises - distance running works your calves enough.

    3. Swap smith machine squat with barbell squat, ass to ground.
    This will really work your core as a unit- better than crunches / leg raises.
    It will also work your glutes / posterior chain / hip flexors which are important for running.
    Squats also build up the area around the knee - protecting it from the high rep running

    -- If you can't do barbell squats due to equipment / spotters, try thrusters with moderately heavy dumbbells. Similar effect and will work your shoulders too.

    4. Replace some bicep work with chinups. It will strengthen your biceps and also develop and stretch out your back.

    5. Most distance runners have tight / weak hip flexors. High Bench Step Up (hip height) with weights is a great compound movement for runners as it is quite similar to the motion of running.

    6. Glute bridge / raise is also pretty good for core / posterior chain

    7. Dead Lift, RDL etc. Develop and stretch hamstrings which are often tight and weaker than the quads in distance runners.

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