Training Log: Strength Training

Twice a week I incorporate strength training into my routine. The past month I've devoted a day to upper and core, and one two lower for 35 to 45 minutes after a run session or as second workout for the day. Strength training improves your endurance and can help you prevent injury. Since my injury in May I make sure I don't skip out on my strength days, especially lower body day.

Note to newbies be sure to include exercises that strengthen your glutes and perform one-legged exercises. Day to day walking makes you work your hammies and quads but your glutes are truly under utilized. Well that's what I discovered about myself. I have one side that misfires and puts extra stress on my back and shortens my hip flexors. My chiropractor and doctor gave me some physical therapy stretches to do, which have strengthen my weak areas.

According corrective exercise specialist, Mike Robertson on Livestrong.com bilateral lower-body exercises such as squats and deadlifts are great for strengthening your lower-body muscles. However, single-leg exercises are better for preventing injuries. The unbalanced nature of single leg exercises like split squats, will increase your balance, proprioception, and joint strength much more quickly when focusing on unilateral movements over bilateral ones.
Below I have included a sample of one my workouts from the last week. When I can't make it to the gym to do my own workout, I am a faithful p90x fan. I have already gone through the 90 day process so I use the dvds to focus on what I choose for the day. The legs and back dvd as well as the Core Synergisitcs dvd have awesome routines that really help work all the lower body muscles you need for running.


Circuit One (repeated 3 times)
Curtsie Lunges 10- 12 each leg (12 -15 lb weight)
Wall Squats 1minute
Step Ups on stool 8-10 reps each leg leads holding 10lb dumbbell

Circuit Two (repeated 3 times)
3 way lungs (front, side, and back directions) each leg 12 lbs 8reps each leg
Bridge on yoga ball 3 sets 8-10 reps
Squat with calf raise 10- 12 reps
One legged deadlift 10-12 reps each leg

Wall Squats

One legged-deadlift starting position

Ending position one legged deadlift