Nov. 29, 2008

J has had the opportunity for a couple sessions with a personal trainer at her gym, and he's suggested a strength program that will add three pounds of muscle, along with other activities.
I'm convinced that strength training is helpful, if not downright critical, for a runner. My own experience bears it out, and I've read many experts who think so, too.
If you are going into strength training, it's important to learn how to do the exercises from someone who knows what he or she is talking about. It's easy to hurt yourself lifting weights if you don't do it correctly.
It's also important to tell your trainer that you're a runner, and not a body builder. Too much muscle bulk is counterproductive to runners. Generally, that means many repetitions with lighter weights, rather than fewer reps with heavy weights. For runners, it's usually enough to work out with weights twice a week.
Also, when in the weight room, don't ignor the leg muscles. Find out from the trainer how to develop the leg muscles that don't get a workout during a run. Also, pay particular attention to exercises that strengthen the core, since a strong core is essential to running strong with the right form when you're tired.
Besides weights, gyms offer many other activities that are great for cross training. SWimming is superb, along with eliptical and bike machines and stair steppers. There are many good strength exercises for runners that involve nothing more than a ball, a mat or a chair. Cross training is anything you do for exercise that is NOT the running/walking motion.
Stretching - flexibility - is about as important as it gets for runners. I'll get into that soon. For now, remember that right before a run is NOT the time to stretch. Stretch on your days off from running , and after your run. The proper way to warm up your running muscles is to walk or run slowly until you're loose. Stretching tears down muscle tissue, and that's not what you need just before you ask your muscles to be at their most efficient.


Today ends another in a string of weeks in which I've had to modify my own training routine. That's OK, I guess. You have to be flexible because there are other priorities, but as much as possible I like to stick to a regular schedule of three days of running and three days of cross training every week.

This week we spent two days in the car, then there was Thanksgiving day and two other days of family activities. I got my long run in last Sunday, then ran on Tuesday and Wednesday before we hit the road. I ran again on Friday and kind of wanted to again on Saturday, but decided 30 miles was enough for the week. Contributing to that decision is a little ache on the top of my left foot that I think is the result of running a cross country run on uneven ground a week ago. I'd like to see that go away, and soon.
So, this week I did a 12 miler, then 4.5, 6.5 and 7. The best one was the 7 miler in South Dakota. The weather, route and scenery were perfect. It's a route I've run a few times before, and one I always look forward to and enjoy.
Next week looks to be a return to the regular routine.