Basic Strength Training Program?

[hockeymom]

I am training for the half in Ottawa at the end of May and the Higdon program I have says that Monday and Thursday should include strength training. Does anyone have a basic beginner program to follow? I have a stability ball, a couple of resistance bands and some small hand weights at home, but it has been so long since I used any of it that I have no idea what to do. I thought about trying to find a personal training to help me get set up with a program, but I live in a rural area outside of a small town so I'm not sure how to find a trainer around here either.

[trixiee]

There's lots available on-line, just Google strength training for running.
They will probably include some type of squat routine, pushups, sit ups, military press, planks, etc... You can do lots with the equipment you have on hand!
There's a cool little app called Nike training...

[Tori]

Agree with trixee on the Nike training centre app. Awesome little workout program.

[carm]

Check out a book called Core Performance. There are a lot of fantastic mobility and strength exercises in there.

[scrumhalfgirl]

Check out a book called Core Performance. There are a lot of fantastic mobility and strength exercises in there.

Have you done this book? I just remembered that I have Core Performance Endurance. I bought it a few years ago, but never got into it. I should dig it up again.

[carm]

Check out a book called Core Performance. There are a lot of fantastic mobility and strength exercises in there.

Have you done this book? I just remembered that I have Core Performance Endurance. I bought it a few years ago, but never got into it. I should dig it up again.

I have it and have used it (not all of the exercises but a good chunk of them). It's really good.

[Jwolf]

Shape Magazine has some good ones, like this:

http://www.shape.com/fitness/workouts/e ... -plan-ever

However, as you progress you would want to use heavier weights at the gym.

[hockeymom]

Thanks everyone. I printed off the one from Shape and I will check out the Nike one too. Now I just need to start doing them!

[JoeyRuns]

I agree with all of the great advice/tips posted above!

The only thing I would add is a strong promotion of the lunge exercise! It is so important for runners (especially female runners) to make sure they have strong hips and core, and a basic stationary lunge exercise will work your quads, gluts, core and balance, to prevent injuries, as well as make you faster!

Just starting by standing one foot in front of the other, in a lunge . Then lower your body straight down and back up, thinking about keeping your weight through the heel of your front leg and squeeze the gluts of your front leg on the way up. there should be zero pain, but a good muscle burn!