Introduction to Middle Distance Running

Exercises to lose weight or for your running ??

BAsic exercises you should try and perform are 'compund' exercises - which use more than one joint and therefore more than one muscle.

Chest press, shoulder press, seated row, lat pull down, dips and chin-ups (assisted), push ups, upright rows, squats, lunges, leg press, leg curls (lying or seated), calf raises.

Don't neglect your core muscles as well. Cable trunk rotations, planks, dorsal raises, crunch exercises, side bends all contribute to a stronger core.

Functional strength training is best i.e. moves that mimick what your running pattern does.

Press ups
Dumbbell arms
Lunges
Hammer curls
Calf raises
Single arm rows
Leg curls
Single steps - get a weights bench choose one foot (e.g. right) and keep it on there. Then raise and lower the left leg only for a total of 15 repetitions. Once completed, swap legs.

Reverse crunches
Front plank
Left side plank
Right side plank
Back extensions/dorsal raises (whatever you want to call them)
Cable twists

End of sermon

Do your weights just once a week, do all exercises for 15 reps then move on to next exercise with minimal rest and continue til finish. Complete 2 sets with 3 min recovery in between.