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A Runners Workout

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re_run:
I'm look for a wieght traing workout for runners. Somthing I can do at home with some light weights. I don't have time to get to the gym between work and running. I found a few things online, but I wanted to see if anyone could suggest a favorite routine, website, app, etc...

Thanks! CH Newbie. 

Cool Foot Luke:

--- Quote from: re_run on November 17, 2016, 12:15:56 PM ---I'm look for a wieght traing workout for runners. Somthing I can do at home with some light weights. I don't have time to get to the gym between work and running. I found a few things online, but I wanted to see if anyone could suggest a favorite routine, website, app, etc...

Thanks! CH Newbie. 

--- End quote ---

Welcome!

When you say "workout for runners" what exactly do you mean? Something to complement your running or something to improve your running? If it's the latter, my view is that any training other than running is fairly pointless - you naturally have enough core and upper body strength that it will never be a limiting constraint on your performance.

re_run:

--- Quote from: Cool Foot Luke on November 17, 2016, 01:37:30 PM ---Welcome!

When you say "workout for runners" what exactly do you mean? Something to complement your running or something to improve your running? If it's the latter, my view is that any training other than running is fairly pointless - you naturally have enough core and upper body strength that it will never be a limiting constraint on your performance.

--- End quote ---

Something to complement my running. Somtimes on runs i feel like i could be phsycially stonger in certain areas. 

Richard21142:
Probably the best exercise you could do would be the "bench press".  You also might want to do some exercises for your back muscles.  Also, you want all of your lifting to be aerobic.

Powertec  makes a leverage weight bench that would allow you to bench press without needing a spotter.  They're pretty expensive new, but it is not to difficult to find them in mint condition for $400-$500, often with a few hundred pounds of weights.  They take up a lot of room, but if you have the space and budget, they are well worth it.

http://www.powertecfitness.com/p-67-workbench-levergymtrade-system-wb-ls.aspx
 

Coyote Mas Loco:
10 minutes core (planks, crunches, leg lifts etc.)

dips (using a chair), pull ups, push ups, rows, pull downs, reverse curls (triceps), bicep curls, bench with dumbbells or free weights. You needn't do all of these but a mix of 3 sets of 5 or 6 of the above will be a good workout and something you can do in about 30 or 35 minutes including the core work.

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