Introduction

Weights training is the most commonly used mode of exercise to increase muscular strength, endurance and power. Studies have also shown that, when done concurrently with aerobic endurance training, there will be improvement in running performance

Proper selection of exercises is important for improving running economy. While there are many exercises that can be used to train a certain muscle group, factors like movement patterns and muscle coordination have to be considered when selecting exercises.

In this issue, an 8 weeks periodised program and pictures of the exercises are provided.

Individuals can use this program to prepare for the Army Half Marathon in September

Lower Limbs Exercise - Romanian Deadlift

These exercises have been selected to train the lower limbs muscle. Strengthening the lower limbs muscle will aid in preventing knee and ankle injuries caused by high amount of impact during long distance running.

Squat

This exercise trains every muscle in the lower limbs. It also trains individuals to control their posture and helps straighten the lower back muscles.

Romanian Deadlift

This exercise is the most functional exercise that trains the gluteus and hamstring muscles. It is highly recommended for runners.

Lower Limbs Exercise - Rear Lunge

This exercise also trains every muscle in the lower limbs. Comparing to the forward lunge, rear lunge is more specific for runners. This is because, for the rear lunge, the pushing phase is a forward movement while the pushing phase for the forward lunge is a backward movement.

Lower Limbs Exercise - Calf Raise

This exercise trains the calf muscles. When done with single leg, this exercise can help to improve individuals' balancing ability, thus reducing the risk of getting ankle sprains.

Upper Body Exercise - Bench Press

Upper Body Exercises

Strengthening the upper body muscles can lead to more efficient arms swing and better postural control.

Bench Press

This exercise trains the pectoral, anterior deltoids and triceps muscles

Upper Body Exercise - Shoulder Press

This exercise trains the deltoids and triceps muscles.

Upper Body Exercise - Lats Pulldown

This exercises trains the Latissimus dorsi, teres major, mid trapezius and rhomboids muscles

Core Exercise - Crunches

Core Exercises

Strengthening the core muscles will help to improve postural control. Lower back injury can also be prevented as strong core muscles will be able to stabilise the hips better during running.

Crunches

This exercise trains the abdominal muscles.

Core Exercise - Prone Row

This exercise trains the lower back muscles.

Core Exercise - Side Plank

This exercise trains the obliques and deep abdominal muscles

Conclusion

It is recommended for individuals to do the weights training twice a week. Additionally, to maximise muscular strength gain, weights training should be done on separate days as aerobic endurance training days.

Muscular Endurance & Strength Training Plan

Note: Number of repetitions for each set is based on repetition max (RM). E.g. 15RM means that you can only lift the weight for 15 repetitions per set. To get your 12RM load, you can increase your 15RM load by 5-10%. This is the same for 12RM load to 10 RM load.