Are you doing the right strength training for running? (Guest Blog)

Hi there, My name is Tanya and I blog over at Run Turtle Run and I want to thank Erin for allowing me to be a guest on her blog today while she is on vacation. I came across this article on Runner’s World detailing the right kind of strength training to do for runners.  Click here to see the article.
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Reading this made me think about my OWN strength training regimen (believe it or not, I actually have one…much to my own surprise).  I thought I’d compare what they suggest to what I’m actually doing 4-5 days a week with weight.

Here’s how my routine compares to their 10 essential exercises:

1.  RW: Planks.  Me:  Planks.
All right- I have this one down.  I’m not good at holding one for more than a minute, but I can feel my core work harder when doing planks than when doing any other ab exercise.
2.  RW:  Lower body Russian Twists.  Me: who what what??
Yeah, I don’t do these, but I think I need to incorporate them.  I do yoga so we do some twisting, but this would also be a great core workout.
3.  RW: Scorpion   Me:  Mountain climbers
Not exactly the same, but I really hate mountain climbers, so maybe I’ll start adding some scorpions in.  They look tough.  Which is why I probably need them.
4.  RW: Back extensions   Me:  Supermans
Same exercise, just different placement.  They use a stability ball, I just do them on the floor.  Score me for doing another one they suggest.
5.  RW:  Kettlebell squats with overhead press  Me: same, but not together
I actually do squats (I LOVE them) and overhead presses, but have not done them together.  I can kill two birds with one stone adding them in as buddies.  Nice!
6.  RW: Overhead lunge   Me:  Reverse lunges
I can’t do forward lunges.  They kill my knees.  Not that they hurt, but they make my knees go all crunchy like biting into a spoonful of Rice Krispy cereal and I cannot STAND the noise, so I do reverse lunges.  I can totally add in the weight, tho.
7.  RW: Stability ball jackknife   Me:  nope
Any motion like that on the stability ball (pulling forward with my shins) causes great discomfort in the back of my knees so I will pass on this one.
8. RW:  Stability ball hip extension   Me:  negatory
Same excuse as above. :)
9. RW:  Rotational shoulder press   Me: regular boring forward shoulder press
I like the rotation they put on this to engage the core as well.  I will have to start doing these.
10. RW: Alternating dumbbell row   Me: double arm dumbbell row
I had no idea that doing them both at the same time was the sissy way out.  They say that doing one at a time makes you have to stabilize more, so now I will start doing them the more difficult way.
I found it interesting to compare what they suggest to what I’m already doing.  Looks like I’m doing some things right, and some things I can definitely improve upon.
My only real beef with the model doing the exercises is that she has no definition.  Show some muscle, man.  :)
Peace and Running! :)