Generally speaking, you should see about a 40 to 50 percent increase in your exercise weightloads after eight to 10 weeks of regular strength training. Although some of the initial strength gain is due to motor learning factors, you should notice a significant improvement in muscle function during your training runs. You should also be much more resistant to typical running injuries.
The following chart presents 12 major muscle groups of the body, and my recommended Nautilus or free-weight strength building exercises. This is a fairly comprehensive program of basic exercises designed for overall muscle conditioning. Try to make every repetition as productive as possible by using slow movement speed and full movement range.
Recommended Strength Exercises For Runners
| MAJOR MUSCLES |
NAUTILUS MACHINES |
FREE WEIGHTS |
| Quadraceps |
Leg Extentsions |
Squat
(Barbell/Dumbell) |
| Hamstrings |
Leg Curl |
Squat
(Barbell/Dumbell) |
| Gluteals |
Hip Extension |
Squat
(Barbell/Dumbell) |
| Pectoralis Major |
Double Chest |
Bench Press
(Barbell/Dumbell) |
| Latissimus Dorsi |
Super Pullover |
Bent Rowing
(Dumbell) |
| Deltoids |
Lateral Raise |
Lateral Raise
(Dumbell) |
| Biceps |
Biceps Curl |
Biceps Curl
(EZ Bar/Dumbell) |
| Triceps |
Triceps Extension |
Triceps Extension
(EZ Bar/Dumbell) |
| Spinal Erectors |
Low Back |
Back Extersion
Body Weight |
| Abdominals |
Abdominal |
Tunk Curl
Body Weight |
| Upper Trapezius |
Neck and Shoulder |
Shrug
(Barbell/Dumbell) |
| Neck Flexors/Extensors |
Four-Way Neck |
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References:
1. Westcott, W., Dolan, F., and Cavicchi, T. 1996. Golf and strength training are compatible activities. Strength and Conditioning, 18:4, 54-56.
2. Westcott, W. and Guy, J. 1996. A physical evolution. IDEA Today, 14:9, 58-65.
3. Starkey, D., Pollock, M., Ishida, Y., et al. 1996. Effect of resistance training
volume on strength and muscle thickness. Medicine and Science in Sports and Exercise. 28:10, 1311-1320.
4. Westcott, W. 1993. How many repetitions? Nautilus. 2:3, 6-7.