Running - A Year Round Plan

by Jeff Galloway

Cross training for the upper body Weight training While weight work is not a great fat-burning exercise, and does not directly benefit running, it can be done on non-running days, or on running days, after a run. There are a wide range of different ways to build strength. If interested, find a coach that can help you build strength in the muscle groups you wish to be strengthened. As mentioned previously in this book, weight training for the legs is not recommended. Two postural strength exercises The Crunch—lie on your back, on carpet or any padded surface. Lift your head and upper back slightly off the floor. Go through a narrow range of motion so that you feel your abdominal muscles contracting almost constantly. Start with a few seconds of these, and build up to 30-60 seconds, done 3-5 times a day (one or two days a week) Arm running—while standing, with hand held weights (milk jugs, etc) move your arms through a wide range of motion you would use when running—maybe slightly more than usual. Keep the weights close to the body. Start with a few reps, and gradually build up to 3-5 sets of 10. Pick a weight that is challenging enough so that you feel exertion at the end of a set of 10. You don’t want to have to struggle during the last few reps. Note: I do two exercises that have helped me maintain the strength of my postural muscles. Swimming While not a fat-burner, swimming strengthens the upper body, while improving cardiovascular fitness and endurance in those muscles...