Join Now!      Login

Whole Person Wellness Program Wellness Model
Skip Navigation Links
Health Centers
Key Services
Which of the following is an antioxidant?
Vitamin E
Vitamin B

 Strength Training: Strength Training For Distance Runners  

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

Quadraceps Leg Extentsions Squat
Hamstrings Leg Curl Squat
Gluteals Hip Extension Squat
Pectoralis Major Double Chest Bench Press
Latissimus Dorsi Super Pullover Bent Rowing
Deltoids Lateral Raise Lateral Raise
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
Neck Flexors/Extensors Four-Way Neck -------------


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.

CONTINUED      Previous   1  2  3  4  Next   
 Comments Add your comment 

 About The Author
Wayne Westcott PhDWayne L. Westcott, Ph.D., is fitness research director at the South Shore YMCA in Quincy, MA. He is strength training consultant for numerous national organizations, such as the American Council on Exercise, the......more
 From Our Friends
Popular & Related Products
Popular & Featured Events
2019 National Wellness Conference
     October 1-3, 2019
     Kissimmee, FL USA
Additional Calendar Links
Dimensions of Wellness
Wellness, Playing, Working, dimension!

Home       Wellness       Health A-Z       Alternative Therapies       Wellness Inventory       Wellness Center
Healthy Kitchen       Healthy Woman       Healthy Man       Healthy Child       Healthy Aging       Nutrition Center       Fitness Center
Discount Lab Tests      First Aid      Global Health Calendar      Privacy Policy     Contact Us
Disclaimer: The information provided on HealthWorld Online is for educational purposes only and IS NOT intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek professional medical advice from your physician or other qualified healthcare provider with any questions you may have regarding a medical condition.
Are you ready to embark on a personal wellness journey with our whole person approach?
Learn More/Subscribe
Are you looking to create or enhance a culture of wellness in your organization?
Learn More
Do you want to become a wellness coach?
Learn More
Free Webinar