Runner Strength Training Program

[LemonieJ]

Can anybody recommend a good strength training program for runners. I currently run 3 times a week and do pilates one night and go to the gym for cardio and swimming. I also cycle whenever I can. I have been massively overweight until a year ago and am struggling to tone up my belly fat which is still abundant and very stubborn. I need to do this for health reasons as well. Nothing is shifting this. I don't want to lose any more weight as I went lower and looked awful. I was weight training before I started running but stopped as I had an injury and didn't want to bulk up for my running. I hate spinning I need some structure to my gym time and would like a set out program to follow. Any ideas?

[Coddfish Graduate10]

The main thing to consider to help your running is strengthening your glutes and core. It sounds like you are a member of a gym - ask one of the instructors there to show you some suitable activities / build you a programme. I use a personal trainer but he started me off with a programme of weighted squats, kettle bell lifts, single leg presses, lunges etc, which I use between appointments. When using weights it's important someone qualified shows you how to use them safely / help you judge how much weight to use.

I am not sure you can particularly target belly fat, is does seem to be the last thing to go even when you lose weight elsewhere. But again a gym instructor/PT will know better than me.

[Rignold]

You can't spot reduce fat.

You won't bulk up lifting weights (unless you lift massive amounts every day for years and eat like a beast).

Lift weights.

[Bazza1234 Graduate10]

Because I am not running at the moment, I have joined my local. It has so much equipment that sometimes it is hard to know what to use But I mainly use the weight machines. You can start with very low weight using these and build up as you feel right. I have been doing this floor exercise a lot lately ( called Hollow Body progression) youtube.com/watch?v=n-H5EpK...(Not working as expected?)

[Rammy75 Graduate10]

I invested in a KettleBell to use at home and found that it helps, you could also do this at the gym. Load of apps out there to help you get started!