Weight Room Training

In my last post I mentioned the importance of doing the little things to help you become the best runner that you can be. One key component to developing into a competitive runner is to get into the weight room. It is vital to develop strength in order to reduce the risk of injuries as well as making yourself a strong better-rounded athlete. Below I have posted a basic weight routine that can be completed 1 -2 times per week for extra strength.


Rowing Machine (3k warm up)


Each exercise consists of 3 set of 15-20 repetitions. Remember to go slow. We are not racing here. It is important to engage all muscles and get the most benefit out of each exercise. You can use dumbbells, rubber bands or kettle bells for resistance.

1. Basic Biceps Curls


2. Standing Front Raise


3. Standing Lateral Raise

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4. Rotator Cuff Lift

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5. One arm row


6. Triceps Extensions

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Next move onto a mat to complete the next few exercises; you will need a Medicine ball, Swiss ball, and Bosu ball.

1. Squats… Place a medicine ball or weight in between your legs and then proceed on to a squat.


2. Medicine Ball balance throws… While standing on a bosu ball have your partner throw a medicine ball back and forth, while you balance.


3. Swiss Ball Jackknife

4. Swiss Ball Push ups

5. Swiss Ball hamstring raises

6. Opposite arm and leg raises

7. Abdominal side extensions

8. Back extensions

9. Abdominal Leg Lifts

10. Step ups

These exercises will be a great routine to get you started and develop basic strength to prepare you for the upcoming track season.


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