Strength Training - Basic Workout

I do these gym workout on my off day form running.

Sit-ups;   3 sets of 10 reps

Beginners use flat ground on a mat find someone to hold your feet or a place to hook on to. Try to make it one motion and not to jerk your body too much, neck and back must act as one motion.  When your body folds together breathe out (exhale) and when it opens out (inhale)

This can also be reverse and where you hold on to an object behind your head while lying flat on back and lift your legs about 90 degrees off the floor. Combine these two exercise and you will have a strong mid section.

Remember the rule of thumb: when the body is folding together exhale and when it is opening out inhale.

Weights

Leg extension; 3 sets of 10 reps

Sit on and keep back upright on bench, the thing I do differently is I work one leg at a time, I use really light weights. I do three sets on one leg and another three on the other, this way if one leg is stronger that the other. I will develop both equally.

Leg press ; 3 sets of 10 reps

Use same method and work one leg at a time; forget how much weight you have on, I normally work out with 40 lbs,
The key is quality not quantity, you are a runner not a weight lifter, do not get carried away, you must keep a lean body not a bulky one.

Leg curls; 3 sets of 10 reps

Lying on tummy on the bench with your ankle hooked onto the weight, curl leg back towards your buttocks. Do one leg at a time.

These are the main exercises that I do for strength maintenance, when I am in great shape doing 70- 110 miles per week I incorporate three sets of one legged squats.

Well that’s it for now keep running strong.
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