Senior Distance Running Essentials Series

Chapter 10: Strength Training Descriptions (May 2024)

The intent is to video demonstration of these exercises in the gym.  In the interim, images may be inserted to help visualize the exercises. For now, what follows is a placeholder with the exercises described.  

In Chapter #9, we went through some principles and benefits of strength training.  These included maintaining and building: (1) fast-twitch fibers, (2) oxygen uptake capacity in our muscles, (3) and bone density as well as (4) strengthening joint connective tissues.  

As noted in that chapter, muscle growth, or hypertrophy, is a primary goal of weight lifters. We runners can use some of that, but the regimen we’ll look at does not target this.  

Rather, our objective is to develop strength endurance that serves us as we run longer distances.  Overall, this means lifting less weight more times.  Not that we won’t be working – no strain = no gain certainly applies to strength-training for runners.  

The exercises we’ll cover work all the muscles and joints in the lower extremity as well as some in the upper body.  We will start with the hips and work our way down to the feet.  Some exercises will be multi-joint, which reflects what we do when running.  All of these can be done safely without assistance.  Assuming you do these in the gym, the order is not critical, and may be subject to equipment freeing up.  Also, mixing it up will give muscles more of a rest between exercises.  

The 15 exercises we’ll cover here is a small subset of the universe of exercises you can choose from.  These are ones I have used for many years.  Experiment and find a group that works and appeals to you.  The important thing is to find a routine you can be consistent with.  Just like running, success in strength training is built on consistency.  

When the videos are created, we’ll run through the exercises, and then spend some time looking at frequency of sessions and timing as it relates to your running and other aerobic workouts.  I won’t do all the reps and sets to save time here but will make some suggestions in the voice over.

Warm up.

It’s always good to get our muscles ready to do some hard work.  Here a couple of things I do you might try:

Side bends and stretch on the back-extension bench.   Most gyms have this bench.  You will see people lifting weights off of them, but for a warm-up, body weight will do.  I typically do 20 repeats on each side, holding at the bottom for 10 seconds, feeling the stretch in my hip.  

Leg extension crunches and quad stretch off a weight bench.  Do 10-15 crunches, then flip over and do a quad stretch on each side, holding for 5-10 seconds. Do not overstretch, take it just to the point of resistance.  Then repeat.  You should feel a bit more stretch the second time through on each side.  Then finish with another set of crunches.  

So, let’s get to the exercises!

The Hips and Core.  Our running starts here!

• Back extension machine.  Find a weight that you can do comfortably for 25 reps.  Vary the setting day-to-day to give you a slightly different angle.  Move through the full range of motion.  Move easily – no jerking and do not arch back at the end.  Careful not to overdo this.  No point in straining your back!  Consider doing two sets at different angles and weights.  

• Pull downs on upright cable machine.  Find a weight you can do comfortably for 30 reps.  Pull straight down and be sure to move through the full range of motion.  Feel the pull in your lower abs. Consider doing some stretching and then do another set.

• Hip press on dip assist machine.  This machine is rarely used for this exercise, but it is uniquely effective.  I do 20 reps with a slight hesitation at the top and bottom.  Then change legs.  

Upper body – especially when driving up hills, it helps having some strength in our arms and shoulders!

• Dips.  While we are on the dip-assist machine for the hip press, let’s do some dips.  There are good for your arms and upper body.  Add as much assist as needed to allow you to do 15 reps.  Suggest doing some heel dips, which we’ll look at shortly, off the platform.

• Dumbbell Press.  This is good for shoulders and gives you strength to support your arm carriage when running.  I suggest three sets for 10-15 reps, maybe the first at less than maximum but maxing out on the second and third sets.  It’s good to have at least some definition in our shoulders! 

• Bicep Curl. Again, three sets here, maxing out at 10-15 reps.  Our biceps help hold our arms during running and why not have some definition here too.

Lower Body & Multi-Joint – we engage multiple joints when we run, so good to do some exercises that reflect this.

• Seated row machine followed by hip flexor stretch.  Choose a weight that allows for sub-maximal pull for 15 reps.  Then lay prone on the seat and really stretch your hip flexor for 10-15 seconds.  This bench allows for more stretch than on a flat bench.  Add 10 pounds to the stack and pull again.  Then stretch the other hip.  Repeat the stretch if you are feeling tight.   If you are in a gym without this machine but has an upright cable machine, you can simulate this by sitting on a pad and pulling. 

• Eccentric heel dips.  This is both a stretching and strengthening exercise.  Great to do this on the dip assist machine in between and after legs for the hip press but they can be done anytime, anywhere.  Ideally, add a weight in your hand.  Drive up with both feet and then lower (that’s the eccentric portion) on one leg, bending your knee at the end – this is how we run!  Hesitate at the bottom then thrust upward. Do these for a full minute once or 30 seconds twice.  You can’t do too many EHDs!  Find ways to do these throughout the day, such as while going up an escalator, or if on stairs, stop and do a short set.  People may look at you funny, or maybe they’ll join in!

• Goblet squats.  Start with body weight squats to get your form down.  Drop down to where your thighs are close to parallel to the floor.  If unsure, check in the mirror or squat with a bench behind you to indicate when you’re parallel.  Then add weight as is comfortable for 12 – 15 reps.  Do two or three sets, maybe in between other exercises.  Squats are great for extending range of motion.

• Knee extensionn machine.  The main goal is to strengthen the quads and other muscles, ligaments, and tendons that support the knee joint but without grinding the patellar.   Use both legs to elevate the weight then hold with one leg.  Choose a weight that allows you to feel a burn after about 10 seconds.  Then relax and eccentrically lower the weight. Return the load with both legs.  Perform this 8-10 times.  Then switch legs or you may alternate.  This will take about 3 minutes in total but it’s worth it!

• Hamstring curl machine.  Suggest doing these in tandem with the knee extensions. Expect the weight to be 70-80% what is used for the knee extension.  Pull down with both legs and then very slowly eccentrically release and fully extend the legs, with  ~90% of the resistance focused on one leg.  Then pull down again and release with the opposite leg.  The reasons for pulling down with two legs and releasing with one is you can handle more weight eccentrically, than concentrically. Perform this alternating regimen for about two minutes.  When you get off the machine, your hamstrings will feel tight.  You may want to easily stretch them out on the weight bench. 

• Hip abductor machine.  Pick a weight that allows you to abduct on the machine for 20 reps.  Abduct then release slowly eccentrically to the starting point.  After the first set pull around on the seat on each side and really stretch for about 10 seconds.  Then do a second set.  

• Hip adductor machine and stretch.  Often the same machine as for the abductors with the pads swiveled. Pick a weight that allows you to adduct for 20 reps, which will probably be less weight than on the abductor setting.   On this machine, you’ll start with your legs apart.  At the end of the exercise, allow the pads to stretch your legs outward.  Go easy here.  You don’t want to pull something.  If you have time, do a second set.

• Single leg presses on leg press machine.  We run on one leg at a time so good to work our legs that way too.  Place your feet near the top of the plate.  Use both legs to push out a weight that can be pressed 20 times with one leg. Push out quickly and then eccentrically resist the weight as it returns. Switch legs.  Then move your legs to the bottom of the plate to focus on your calves while you press concentrically and return eccentrically with each leg.

• Kettlebell walk.   Start with equal weights in each hand that allow you to walk with a pretty normal gait, including lift off your toes, for up to a minute.  You may feel the strain in both on your arms and legs.  Careful – build up to this! If you carry enough weight, you’ll feel it up and down your lower extremity.  Be sure not to drag your feet. Do some stretching and go for another minute.

Once learned, this full regimen should take about 40-45 minutes to complete.  For a significant benefit, it should be performed at least three and preferably four times a week.  Granted, this is a major commitment.  However, the benefits over time should be significant, supporting your ability to run for many years.  While these exercises will require a fair amount of exertion, most are not at maximal effort.  A strength training program aimed at building muscle would be on top of this routine.

From a standpoint of time management, I find I generally do this regimen after my aerobic workout.  Exercise physiologists generally suggest doing strength training as a separate workout.  Maybe I could lift more doing that, but my priority is to be consistent and this approach fits my schedule best. 

Again, I wish to emphasize this is a subset of exercises you might consider.  Good to work with a coach or strength and conditioning specialist in developing a routine tailored to your needs.