JACKSONVILLE, Fla. – It's time to hit the road if you're planning to run in one of the biggest races in the country.
The Gate River Run is just a few weeks away, and it's time to get your training in high gear! That means you should start incorporating strength training in addition to your runs.
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YMCA Wellness Leader and Personal Trainer, Jennifer Price says runners should incorporate strength and cross training into their training schedule.
Here's what Price says is a good training schedule:
With body weight:
- Squats, 1-3 sets of 10-15 repetitions
- Walking lunges, 1-3 sets of 10-15 repetitions
- Calf raises, 1-3 sets of 10-20 repetitions
With Resistance bands:
- Side steps, 1-3 sets of 10 repetitions per side
- Leg flexion, 1-3 sets of 10-15 repetitions
30-60 minutes of the following:
- 3 days/week Running
- 2-3 days/week Cross training
- 2 days/week Strength training
Price said cycling, swimming and any other preferred cardio can be incorporated in the cross-training.
Price said running should progress from three miles, to four miles, then eight miles when training.