Basic muscle building program for runners

Reinforcement is great for running. Indeed, doing muscle building on a regular basis helps to prevent injuries and improve performances.

The first questions that we ask ourselves when we plan to do muscle building are:

  • When?
  • What?
  • How?
  • Or?
Photo by Meghan Holmes on Unsplash

When to do muscle building

The answer is quite simple: when you have the time. From a strictly sporting point of view, the ideal would be to strengthen your muscles during your rest days or during the days when your training is light. As a general rule, therefore, muscle building should be avoided after a long ride or very intense interval training.

On the other hand, from a practical point of view, I find that it is often easier to build muscle after returning from a workout that was not too strenuous. You are already warmed up, already dressed for physical activity, this is ideal.

In terms of the number of sessions per week, it could vary from 1 to 3 sessions, depending on your level of physical condition.

What to do?

As in general, we do not want to take too long to strengthen, we must concentrate on the most complete exercises possible in order to work the body in a balanced way. Here are the 5 exercises that I consider to be the basic exercises for runners:

  • Squats
  • Slits
  • Push-ups (or push-ups)
  • The tirade
  • The board

To start, I often suggest circuit training: 30 seconds per exercise, without a break. The circuit therefore requires 2 minutes 30 seconds.

For intermediates you can go up to a 1 minute circuit per exercise and more advanced ones can do 2 1 minute circuits per exercise.

Obviously, the ideal is to consult a kinesiologist if you want to obtain a plan adapted for you.

How to do the different exercises?

Here are some videos we recently shot to show you the technique to use for the different exercises:

Squat:

Slot:

Push-up:

Tirade:

For the tirade, instead of doing it like in the video below, you could also use a TRX or a TRX House.

Where to do muscle building?

Obviously, if you have a gym membership, this is probably the place to be for muscle building.

However, the session suggested above can easily be done at home. No need to be an expert or special equipment to train!

If you're ever looking for a way to add variety to your strengthening, a few weights and a workout mat might make it more enjoyable.

Moreover, we have developed a brand of equipment made from recycled material named Otherland.

Do you do weight training regularly? For what reasons? What are your favorite exercises?

Good training!

author avatar
Daniel Riou General director
Managing Director of Challenge Group, Founder of Corporate Challenge and co-founder ofAltterre. I love anything related to physical activity and overall health. Holder of a bachelor's degree in Kinesiology from'Laval University Various trainings by The Runner's Clinic Emergence ProgramBeauce School of Entrepreneurship National Coaching Certification Program Level 2 in Badminton National Coaching Certification Program Level 1 in Weightlifting

3 thoughts on “Basic muscle building program for runners”

  1. A big thank you for his good advice.
    That's it, I have no more excuses to start training again!
    The music in the carpet, I don't get in shape thanks to you!

    Reply

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