Weight Training for Ultra Runners

[HandyX]

OK, I shall be training for an event which is nearly 250km long and could take approx. 24 hours. Experience in marathons and 100km events shows me that the upper body should not be neglected, in particular the lower back area.

Two years ago I devised an 8 week all over upper body routine and trained day on, day off for 5 weeks until I became very ill and was out for a frew weeks due to lack of recovery.

This time I would like to lessen the intensity and revert back to this overly regular training to assist in overall endurance conditioning. Please advise me if you think the following is wrong. As always your comments are appreciated:

Every other day (or daily):

Chest/Back

Press Ups 1 x 30-40 reps
DB Flyes 1 x 12-15 reps

Shoulders

DB Side Raises 1 x 12-15 reps

Biceps

EZ Bar Curls 1 x 12-15 reps

Triceps

Marine Press Ups 1 x 30-40 reps

Abs
Lots including hyper extensions

Before answering please consider that this is not a muscle building routine or a strengh increasing routine. Different exercises could be performed. No reps are to failure, all weights are light for strict movement, emphasis being on recovery and daily repetitive training. Thanks.

HandyX

[Indiscreet]

I'd be more inclined to concentrate on bodyweight exercises (press-ups, chins, dips, free squats, walking lunges, planks, hyperextensions - not forgetting core exercises like bird dogs, clams etc). You don't really need to be training your biceps.

[Martin Brown]

I agree with Indiscreet here - the exercises you choose should at least be beneficial to something - not just fairly unproductive isolation work.

Core, bodyweight movements and even some strength work. Strength has a part to play in endurance too.

M

[HandyX]

I agree entirely with both of you and shall implement these core exercises and use light weights occasionally. Part of my reasoning is that I don't want to be a scrawny runner and since speed is not the essence a les than skinny runner is not too bad for an endurance runner. I understand that upper body muscle mass deteriorates when a lot of cardio is performed.

Have you seen the Ghetto Workouts on Youtube? Those guys have amazing upper body strength from body weight exercises.

Thank you for your thoughts.

[Inspire-pt]

Me Me Me !
This is exactly what I do.......

Anyway, I would be inclined to START you on a circuit based workout.

You need to be doing volume to create muscular endurance. And you need to be going to the point of "failure"/ it burning so much you have to stop....Sorry just the way it is. The body is very simple. I hates doing stuff that is difficult, so it will adapt to make it easier next time....

And yes it is an "endurance strength" workout...we are not looking at getting your body capable of lifting something once, we are looking at getting it capable of moving you lots, over a long period of time.

So my recommendation [Based solely on what info is supplied; and having never met, and professionally assesed you as an individual-My insurance company has advised me to mention lol]

1)Dumb bell Squat to press 2 minutes max effort [You may need to have a lighter weight available to drop down to quickly as your shoulders will give out before your legs]

2)pull ups. Max effort 30 seconds recovery repeat 3 times [Alternative exercise would be inverted rows. Use the smith machine at about just over waist height, and pivot on your heels- pull yourself up to the bar]

3)Burpees 2 minutes max effort

4)Swiss ball dips max effort 30 seconds recovery repeat 3 times. [Feet on a swiss ball, hands on the reebok step. Fingers over the edge....will help with core stability]

5)Box jumps 2 minutes max effort [Use a reebok step at it's highest setting] To easy? Squat down so your bum touches the box and then jump on to it...repeat!

6)Deadlifts 25-35 reps. 3 sets. 60 seconds rest

2 minutes recovery maximum between exercises.

Core work to finish

Plank. Advance to swiss ball plank [Arms on ball and roll out onto elbows]
Side planks
Dorsal raises
Oblique crunches on swiss ball. Wedge feet against the wall.

This needs advancing but is a good solid starting point....let me know how you get on.

[[NB please don't worry about bulking up.....the sheer volume of cardio you would be doing for such an event is gonna stop that occuring to any significant levels]]