It’s funny – when I ran my bootcamps in Dallas, I don’t think there was a single class where we ran an entire mile straight. And yet the long distance runners in my class would constantly tell me their running times improved after taking my bootcamps, whether it was in a 5K race or a marathon. I remember one camp member who when she started bootcamp, couldn’t even run for 2 minutes on the treadmill. And after a month of bootcamp, she could run for 30 minutes straight.
How are these running improvements possible if we weren’t running long distance in bootcamp? I brought in bootcamp and running expert Jill Bruyere to explain the benefis of bootcamp for runners.
The Benefits of Bootcamps For Runners by Jill Bruyere
Many runners, especially long distance runners, tend to spend most of their time running and only running. Why? Well, most of them feel that the additional pounds added from strength training will be a decrement to performance. This is a common misunderstanding.
This misunderstanding is the #1 reason why I created a marathon training program which includes a bootcamp strength training program and why I created my fitness business, “Bootcamp for runners” in the Seattle area.
Runners need to strength train and for many good reasons. I learned this lesson first hand. For many years I was the runner who just ran and ran then ran some more. Logging in the miles with no strength training was the name of my game. Well, that proved to be a bad path as I became injured and was never able to reach my running goals. Furthermore, my body had no strength! I also was hesitant to weight train in fear of “bulking up” and gaining extra weight that would only slow me down in running…..at least that’s what I thought.
The truth is that the additional strength and power output gained from the additional muscle mass far outweighs the stress of carrying a few extra pounds. Furthermore, the ability of the endurance athlete to gain muscle mass is limited by an endurance based program as well as the fact that most runners are not genetically predisposed to great gains in mass.
Most endurance runners feel as though if they have the free time they should be out running.
Running alone will not develop the leg and upper body strength and power needed to perform well and avoid injury.
There are at least three good reasons for distance runners to acquire a sizeable level of general strength in both the legs and the upper body. First, workloads of greater intensity can be managed more easily (i.e. running up steep hills). Second, greater muscular strength decreases the risk of joint injury or overuse strain by minimizing connective tissue stress (bone, ligament, tendon, or cartilage) which plays a part in maintaining joint integrity. Third, a progressive resistance exercise program helps strengthen these connective tissues, making the entire support system more durable.
Bootcamp style workouts are an excellent choice for runners. The high intensity cardio combined with strength exercises will help improve running performance by developing a stronger lung capacity and powerful muscles. This comes in handy when your body is ready to “hit the wall”. Again, the development of a stronger upper and lower body will allow avoiding fatigue and continuing running well all the way to the finish line.
Here is a sample of a bootcamp workout for runners:
Pushups x 15
Body weight Squats x 15
Tricep Dips x 15
Walking Lunges x 15
Plank hold : 90sec front plank, 60sec side plank.
Step Ups x 15 ea. Leg
Standing Shoulder Press x 15
Run 400m.
3-4 rounds total.
This workout and any of the workouts provided by Scott in the Bootcamps on Demand site are excellent workouts for any level runner. Start incorporating a strength training to your current running program at least 2 days per week (preferably 3) and within just a few weeks you will notice a huge improvement in your running speed and endurance. I have used many of Scotts programs for myself and my clients and have seen successful results.
Jill Bruyere is an avid marathoner and endurance athlete living in Seattle Washington. She is the creator of two marathon training programs, www.breakyourpr.com and www.firstmarathonmadeeasy.com and owner of “run with Jill bootcamp”. She believes in the philoshophy “less is more” and all of her training programs include no more than 4 days per week of running. Learn more about Jill and her running training tips @ www.runwithjill.com
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