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Saturday, July 17, 2010

Weight Training for Runners... The Best Crosstraining Possible?

I've received a few emails from people inquiring about my low mileage training for ultramarathons.  If you take weekly mileage alone, my training appears to be inadequate at best; downright stupid at worst.

If this were my lone ultra training, it would be stupid.  I sincerely doubt I would be able to finish even a 50 miler with my running volume.  Life circumstances (i.e. kids) limit my training time.  My secret to maximizing the mileage I can get: high intensity interval training (HIIT)

The premise is simple- do a relatively short workout (usually less than 30 minutes) at a very high intensity utilizing exercises that mimic the demands of very long distance running.  The exercises themselves use minimal equipment, body weight, and balance.  Repeating this type of workout two to four times per week is the perfect compliment to hill work and long runs.

Since beginning this style of workout, I've found I can run longer with less pain and fatigue.  When I finish, my recovery time is shorter.  It has also helped me with hill running and transitioning between running and walking late in races.  For trail running, the balance and coordination aspect of the specific exercises has aided my trail running skills.

So how does one go about starting a high intensity interval training program?  If you've followed my blog for some time, you know I am a huge proponent of Crossfit.  While there are many excellent Crossfit gyms (like Crossfit Grand Rapids, the host of my current schedule of barefoot workshops) around the country and world, it is entirely possible to learn and follow the program for free from their main website.  

As an alternative to Crossfit, there are many great websites that utilize this type of program.  One such site, Kemme Fitness, is being created by my good friend and part-time workout partner Pete Kemme (he's also an artist).  Kemme's workouts are legendary for their creativity and intensity.  There aren't many workouts that can use your own body weight to reduce you to a quivering, blubbering mass of humanity curled in the fetal position in a pool of your own sweat and saliva.  Kemme's oddly addicting workouts can achieve that crosstraining Nirvana.  It's awesome!

There are other methods of crosstraining.  Some swear by biking.  Swimming is popular.  Others use yoga or martial arts.  For sheer effectiveness when running ultras, I'll stick to my HIIT workouts.

5 comments:

  1. I like heavy dead lifts and squats to strengthen my legs. My recovery time has improved immensely and it takes a lot longer for my legs to get that real tired and sore feeling during an ultra.

    For HIIT training I opt of low impact exercises like kettlebell moves and anything that doesn't involve jumping so that the only high impact activity I do is running, which is currently only twice a week, if that.

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  2. Another HIIT program is by Ross Enamait. He created the Never Gymless program after he had a kid and was time limited. You can see that he practices what he preaches.
    http://www.youtube.com/watch?v=B9hk9z1YVcE&feature=channel

    This is a hard workout.

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  3. Thanks for such a glowing introduction. Of course I am going to have to amp up our workout this Thursday to live up to the hype!

    By the way, I am a huge fan of Ross Enamait. I do quite a few variations of his "Deck of Cards" workout.

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