"Add weight gradually and prioritise the cool-down and recovery work," advises David. With that in mind, use these two workouts, below, as part of a larger running programme to improve your standing on race day. In fact, the likes of Usain Bolt, Mo Farah and Galen Rupp "regularly include strength training to fine tune their mechanics and speed," according to David. Think you'll bulk-up and - as a result - slow down on race day? You're misinformed. This option allows you to complete a running or lifting routine each day (instead of doing both back-to-back in the same day), so you can get your workout done within 30 minutes. For beginning runners on a tight schedule, 30 Day Breakaway offers a Time Crunch Calendar. (Related: How much protein do I need to build muscle?) The best running program for beginners is one that fits your busy schedule. " If you're a regular runner it's wise to take up a strength training programme as it can help prevent injury, improve your running efficiency and, ultimately, your performance." "When you make the decision to take on a long distance running event it's difficult to prepare for every eventuality," says David.
Beginning running training programs how to#
(Related: How to run faster races in the squat rack) So, to make sure a half-marathon mishap doesn't happen to you, we teamed up with TruBe's strength and conditioning PT David Brown to build a 4-week strength programme that will elevate your running and get you taking long-distance races in your stride. Clichés, unfortunately, exist for a reason. (Related: It's official, runners are more intelligent than those who lift)Īs with your nutrition and your kit, failing to prepare is preparing to fail. If you're a regular runner it's wise to take up a strength training program as it can help prevent injury and improve your running efficiency