Fitness: Rev Your Run

Remember: these routines were designed to supplement -- not replace -- your cardiovascular and stretching routines. Also, do not repeat the same routine two days in a row because your muscles need time to repair.

Weight Training for Runners

To increase jogging power and athletic endurance, target the areas of your thighs and lower leg that stabilize your over-used quadriceps. Balance out your body by sculpting your inner thighs, hamstrings and calves. The bane of some runners' existence -- shin splints -- can be prevented by regularly strengthening your calves and lower legs.

Side Lunge
(inner and outer thighs)

Step 1.



Stand tall with weights atop shoulders and both knees slightly bent. Keep your torso erect and abs tight.





Step 2.



Take one giant step out with your right foot to the right side of your body. Keep your right hip and knee facing the front, and lower down into a side lunge, bending your knees. (Your right knee should track directly over your right toes.) Hold down for three seconds, then step back to the starting position. Alternate sides for all sets.


Weighted Deadlift
(rear thighs or hamstrings)

Step 1.



Stand tall with weights in each hand and your arms extended downward in front of your body. (Your palms face in toward your body.) Tighten your abs and keep your knees very slightly bent.




Step 2.



Bend over from your waist until the weights reach mid-shin or ankle. Hold down for three seconds. As you hold, keep your tailbone back and abs tight. Slowly rise to the starting position and repeat.






Standing Calf Raise
(lower leg)

Step 1.



Stand tall with weights on your shoulders and legs spread in a V-formation. Balancing on the balls of your feet, lift your heels high and flex your calves. Hold up as high as you can for three seconds, then bring your heels back to the floor. Repeat slowly.