I finally have my cross training post ready!
I don’t write about my cross training very often because it mostly consists of doing the same strength training routines over and over.
Here’s what I aim to do each week:
- 2 days of upper body weights
- 1 leg day
- A mix of “other stuff” sprinkled throughout the week
Truthfully, leg day is the first thing I skip when I’m low on time. I really need to be better about this!
When it comes to upper body strength training I like to do:
When it come to leg day I usually do:
I used to lift heavy and maxed out on a zercher squat at 135lbs and barbell squat at 155lbs. When I’m not in a training cycle for running (which I pretty much always am these days), those are the types of squats I prefer to do. (editor’s note: I’ve been lifting longer than I’ve been running)
When I’m in a training cycle my focus shifts away from maxing out on leg lifts since it really affects my ability to get in high quality runs.
Right now on leg day I’m either doing:
- goblet squats using a 60lb dumbbell @ 5 sets x 10 reps
- goblet squats using a 100lb dumbbell @ 3 sets x 5 reps
- dumbbell squats w/kick using two 15-25lb dumbbells @ 5 x 10-15 reps
I’m spending a lot of time here talking about the squat because I think it’s really important for runners!
I should mention that I’m obviously not a personal trainer of any sort. I’ve just been weight lifting for quite some time so I know what sets x reps and weights work for me.
Megan (from Meg Go Run) is a personal trainer with affordable rates ($40 for a 4 week plan) if you’re looking for some guidance.
When it comes to “other stuff” I like to do:
- Russian twists
- Hip lifts on stability ball
- Reverse leg lifts on stability ball
- Leg squeeze with butt lifts on stability ball
- Anything else I can do on the stability ball
I love the stability ball. I never knew how to approach it before I read THIS post on Kim’s blog and now I’m a big fan and always looking for new things to try.
So, does all of this work?
I think so! I’m not the world’s best runner, but I do have strong legs and I can pick up heavy things.
I’ve also never had a real injury that has kept me from running for longer than a week at a time.
You could attribute that to the fact that I run slowly, but I think having strong muscles to support my running helps. I may be slow but I run a decent amount of miles and spend a lot of time on my feet running those miles.
This formula seems to work for me.
Last night I had a decent leg workout!
- Squat with kicks – 5 x 10 @ 30lbs (15lb dumbbells)
- Wall sit – 5 x 1 minute
- Reverse leg lifts on stability ball – 25 total
- Leg squeeze butt lifts on stability ball – 3 x 1 minute
- Back kick on stability ball – 30 each side
- Plank @ 1:15
And that’s a wrap!
Do you try to mix it up with different squat variations or stick to one type?
Any XT exercises you really like that I should try? 🙂