Burn fat effectively, boost your exercise tolerance, improve your endurance: What is the best combination strength training for runners to achieve your individual goal?
1. Endurance-strength workout
...for better fitness and fat burning!
The best workout to optimize fat burning is a combination between an easy, aerobic endurance run followed by strength training (e.g. bodyweight training). The endurance run gets your metabolism cooking. Following this with strength exercises for the muscle groups that are not engaged much while running increases and extends the after-burn effect.
An endurance-strength workout could include:
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Warm-up
Start your warm-up with an easy 30-60 minute aerobic endurance run. You can do this on a treadmill or outdoors. -
Strength workout
Right after your endurance run do a strength or bodyweight workout. Do two to four sets of the following seven exercises: Pull-ups, Squats, Push-ups, Forward Lunges, Superman Pull, Bridge, Russian Twist. You can find these exercises and many more with video descriptions in the adidas Training app. -
Duration
Do each exercise for 30 seconds and always take a 30 second break between them.
Good to know:
Your endurance run should be at least 30 minutes. This is the only way to boost your lipid metabolism. There is, of course, no limit to how long you run. During your strength training, focus on the muscles that are used less when running. This way you will achieve balanced muscle growth and avoid overloading your legs.
- Cool-down A slow 10-minute run is great to cool down.
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2. Bodyweight circuit training for runners
...for more stamina and a higher exercise tolerance
A running circuit workout is the perfect way to add variety to monotonous endurance training. The body is confronted with a number of challenges within a very short time, which improves your condition. The increasing lactic acid build up teaches the body to keep working through intense fatigue. You then develop a higher exercise tolerance, particularly for high intensity workouts.
A running circuit training can include exercises for all muscle groups. Integrate all of your surroundings and options into your run: use benches, stairs, walls, and playgrounds for a strength session. Your breaks are while you’re running; this way your body is constantly challenged.
A running circuit training could go like this:
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Warm-up
An easy 10-15 minute run is an appropriate warm up. -
Main workout
Now do three to four sets of five to six bodyweight exercises: try Push-ups, Squats, Lunges, Crunches or stair sprints. You can find all these exercises and more with video descriptions in the adidas Training app. -
Duration
Do each exercise for 30 seconds and take a 30 second break between them. -
Break between sets
Run for 5 to 8 minutes at an increased but manageable speed in between the strength training sessions.
Good to know:
Try to do the exercises rapidly. This way you will achieve a more intense interval workout. The running sequences should be easy to complete so you can focus your attention on the strength training.
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Cool-down
A very easy 10-minute run is a good way to cool down.
3. Running with workout intervals
...to build up overall endurance
The best combination to increase your running endurance is a run with workout intervals. Run at a slightly faster pace and integrate regular workout intervals. Define the duration and number of your strength-running intervals beforehand and try to stick to the plan. Divide the workouts between your core, upper body, and legs.
Do two sets of 10 to 15 reps per muscle group in each interval. The cumulative workout for strength and endurance forces the body to continue performing even though it is tired. This helps you start developing greater aerobic endurance and strength after just the first session.
How to set up your running-workout session:
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Warm-up
An easy 10-15 minute run is an appropriate warm up. -
Main workout
Break up your run every 5 to 8 minutes and do a mini circuit training with three bodyweight exercises (one exercise per muscle group). - Routine: 2 sets with 15 repetitions per muscle group
- Exercise suggestions: Upper body: Push-ups, Triceps Dip, Pull-ups; Core: Bridge, Russian Twist, Crunches; Legs: Forward, Side, or Backward lunges, Squats
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Cool-down
A very easy 10-minute run is good to cool down.
Good to know:
These methods are particularly good for building up your general endurance and strength. The longer the session lasts, the better. But increase the duration of the workout gradually, so your body has a chance to continue developing. The focus here is on doing the exercises properly, which is why the intensity should be rather low.
Looking for the perfect training plan to boost your running performance? Download the adidas Running app.