As the weather warms sidewalks and trails are becoming increasingly crowded with running enthusiasts. Many runners use the weight room to compliment their running and improve their competition performance, but struggle with the delicate balance it takes to yield optimal concurrent training results.
Major issues can arise when runners (or their Strength Coaches) improperly program concurrent training between strength and endurance. If running is the primary goal and mode of exercise it MUST be programmed around with strength training. The goal is to enhance the desired activity with strength training, not beat an athlete up to the point they can not run through soreness.
Some important points of emphasis:
- Emphasis on the glutes and hamstrings to offset quad dominant running
- keep plyos minimal due to the impact already being absorbed through running
- Combine bi-lateral and unilateral lower body exercises
- Incorporate methods and such as sled pushing to provide minimal stress on the lower body joints wshile still stressing the muscle
- Basic upper body exercises such as push ups, rows, chin ups, presses, and pulls
To get the rest of the dirty details check out Coach Nick’s site with the link below.
Coach Nick Tumminello has built a reputation as the ‘Trainer of trainers” through his workshops at conferences and fitness club around the world. And, for his consulting work with pro/college sports teams and with exercise equipment/ clothing manufactures.
He’s the owner of Performance University international, which provides hybrid strength training & conditioning for athletes and educational programs for fitness professionals. Based in South Florida, Nick is a Fort Lauderdale personal trainer who works with a select group of athletes and exercise enthusiasts.