Gate River Run strength training

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.

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.