Forums » General Training » Running

1. lcicalo
   Member

   Okay I have been running since last May. I am up to 6 miles. I am training for the CRIM (10 miles)with a training program continuing for a 1/2 marathon. Does anyone have any suggestions of abs/strength training that I could now to prepare myself? I definetly need to strengthen my abs. What leg strength training is best in everyones' opinion?

   Posted 6 months ago #

2. Lindsey
   Member

   From what I have heard and read I think that it is very important to do overall strength training so as to prevent injuries to the joints, etc. Also staying lean and not bulking up is really important for a runner, thats what I have read on posts on this site.

   The bike, reverse crunch, plank and just about any abdominal exercises with a swiss ball and/or medicine ball work really well for abdominals. Also, I find that while your walking around, jogging, standing, etc...contracting your abs for a few seconds helps strenghten them and improve posture. And you don't need to do hundreds of crunches to get the right affect either if your form is good.

   For lower body I think that calf raises, different lunges and different squats work really well to. You can use the swiss ball and medicine ball for these as well.

   Hope that helps!

   Posted 6 months ago #

3. lcicalo
   Member

   Thanks. I am definetly started to work my abs more. I did some weight lifing yesterday upper body and lower body. I am sore today. Thanks for the advice.

   Posted 5 months ago #

4. rugman
   Member

   Just to add a little to Linsey's excellent answer...
   Make sure you work low intensity (let your heart rate fall to below your aerobic zone in between sets) at your lifting. Also go for 10-15 reps. Just a couple of sets per exercise.
   Also, bodyweight exercises are better at strengthening joints than weight lifting.

   You should do at least hyperextensions to balance your ab work. Maybe add good mornings or something like that too.

   I have the same exact goals as you. I do one day of weight training a week and one day of bodyweight exercises a week. Running three to four days a week.

   Good luck, and good running!

   Posted 5 months ago #

5. gitanjali
   Member

   Hi! I have been running for the past few years but never gone beyond 6 miles. I am about 5ft 4inches and weight 58kgs. I was wondering whether there is an ideal weight I should maintain. I start at a speed of 8.5km/hr and go upto 12.5km/hr in my last lap. What is a good steady speed I can maintain? Any suggestions?

   Posted 5 months ago #

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