The Benefits of Boot Camp for Marathon Runners


Many runners, especially long distance marathon runners, tend to spend most of their time 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.

With our busy schedules, most endurance runners feel as though if they have the free time to work out, they should be out running. Running alone will not develop the lower and upper body strength and power needed to perform well as well as avoiding injury. Runners need to strength train for many reasons.

There are at least three good reasons for distance runners to acquire a sizable 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). Greater muscular strength decreases the risk of joint injury or overuse strain by minimizing connective tissue stress such as bone, ligament, tendon, or cartilage which plays a part in maintaining joint integrity.  Lastly, a progressive resistance exercise program helps strengthen these connective tissues, making the entire support system more durable.

Boot camp 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 a plateau.

Here is a sample of a boot camp workout for runners:

Push-ups x 15

Body weight Squats x 15

Tricep Dips x 15

Walking Lunges x 15

Plank hold : 90 sec front plank, 60 sec side plank.

Step Ups x 15 ea. Leg

Standing Shoulder Press x 15

Run 400 m.

Repeat 3-4 times.

This workout along with any of the workouts provided at New York City Adventure Boot Camp is excellent workouts for any level runner. Start incorporating strength training to your current running program 2 to 3 days per week and within just few weeks you will notice a huge improvement in your running speed and endurance.

In conclusion, boot camps are an excellent way to enhance aerobic capacity and help control body weight. It is important to keep in mind that not all boot-camp workouts are created equal: some might be heavy on cardio, while others emphasize kickboxing–inspired movements or even basic strength-training exercises. For best results, consider looking for a boot-camp class that caters to your particular fitness weaknesses. For example, if you’d prefer build more upper-body strength and endurance, consider picking one with more push-ups, squat thrusts or similar moves.

If you are in New York City and interested in joining an all woman’s boot camp  please visit NYC ADVENTURE BOOT CAMP, mention that you found us through our blog for and extra 15% off a membership. Come work out like a GIRL!!!

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Mihaly Csikszentmihalyi. Flow: The Psychology of Optimal Experience. Harper Perennial, 1990.
The Recommended Quantity and Quality of Exercise for Developing and Maintaining Cardiorespiratory and Muscular Fitness, and Flexibility in Healthy Adults. Medicine & Science in Sports & Exercise, Volume 30, Number 6 June 1998.
Van Gent, BRN, et al. Incidence and determinants of lower extremity running injuries in long distance runners: A systematic review. Br J Sports Med. 2007 May 1.

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