Here is sample of a program we have used with some endurance runners.

In this case the athlete was 8 months out from the Chicago Marathon.

Training
Exercise
Squat
Step Up
Gravitron Pullup
Gravitron Dip
DB Bench Press
DB Row
DB Curl
DB Shoulder Press
Core A OR Core B
Core A
A Crunch
A Russion Twist
A Toe Touch Crunch
A Oblique Crunch, LH and RH
B 1 Leg Back Hyper Extension

Core B
A Nautilus Crunch
A Nautilus Low Back
A Gravitron Oblique Machine
B Reverse Hyper

Training was Monday and Thursday evenings...exercises, intensity and volume was reduced as summer and longer runs approached.

The Squats were box squats...this emphasizes the glutes and hamstrings. Of interest to runners are strengthening the hamstrings. The result is they can run faster.

The step ups are to correct any imbalances across the knee joint. We start all clients out, regardless of sport, with a unilateral lift like step ups or lunges.

***It never ceases to amaze that most trainers lazily lead clients over to the leg extension and leg curl machines...BAD Idea. The knee like any joint on the body will work fine for a lifetime...if it remains in balance. Let's digress a minute. If you put an egg in the palm of your hand you can not crush it.

Why? The forces are equal on all sides. Move it slightly and you cause an imbalance in forces and the egg will crack. Same with your knees. Applying this to the knee if there is a quad dominance or hamstring dominance there is an imbalance and there will most likely be an eventual knee injury. Teaching balance and flexibility in training will prevent injury!
****************************

Back to our runner

This will correct or highlight any existing imbalances. It also improves joint integrity, in this case the knee. The step ups are a quad dominant lift...but the quads are what get you going from a dead stop. (we hit the hams on the box squats)

More strength means faster acceleration...you get the idea.


The unilateral lifts also increase flexibility.

In the case above, not shown in the trainign are specifics stretches to improve flexibility.

Flexibility and balance improve joint integrity, you can not run if you are hurt, and also increase stride length.

The greater your stride length the less energy you have to spend going from point A to point B.

To put it simply you can run harder longer!


The Supplements
As the temperature increased so did the concern to prevet cramps and dehydration during runs. Creatine Select worked like magic thanks to the potassium and sodium. It also provided a slight lactic acid buffering...again run harder longer.

2 scoops before a run

1 scoop in water or gatorade during run.

Glutamine Select offset damage during and post workout. Try 2-4 scoops during run in water or gatorade.

UMP made life convenient...

Mass and Ultra 40 for the same reasons bodybuilders take them.

Mass Maker
High Carb for energy...see the article on the site on the trip phase carb source. It is great for endurance athletes regardless of sport!!!

Anti Oxidant
This is critical for endurance athletes as they put themselves into a catabolic state and stay there on day to day basis. The free radical scavenging, etc.. works wonders for recovery.

Here is a sample diet going into a long run...10 miler, 20 miler or actual marathon

Week Before
Increase Ultra 40 per meal
Load Creatine

Night Before
Large Steak
Large Sweet Potato
Cheese Cake

Pre Run
2 Mass Maker
2 Creatine Select

During Run
4 Glutamine Select
Gatorade/Power Gel/ Etc

Post Run
2 Mass Maker
1 Ultimate Muscle

Week of Run
Meal 1
2 Ulitmate Muscle Protein
1 TBS Flax
1 Banana

Meal 2
4 egg whites
2 eggs
3 oz lean turkey
1/3 cup oatmeal


Meal 3
Fist Size protein
Fist Size Carb

Meal 4
Repeat Meal 2
OR
Fist Size Protein
Fist Size Carb

Meal 5
1.5 Fist Red Meat, 93% Lean or Lean Steak
Fist Size Carb
Salad
Vinegar and Olive Oil

Meal 6
Repeat any of above meals


Supplements
Ms. Power Pak meal 1
3 Ultra 40 Per Meal
3 Mass Amino Per Meal
4 Anti Oxidant post training

Here is where things stand with this client with 2 months until the Marathon...

*"The results Ray helped me attain have been fantastic and very gratifying! I am continually experiencing faster times in 10K races. Last year, on a good day, I ran a 10K in 55 minutes. At a 10K race in July I completed the race in 51 minutes and still had more left in the tank! A four minute difference might not sound very significant, but for me it was and is! Presently, I am training for my third Chicago Marathon. Time is not something I even think about for this distance or training. My goal is to finish each run strong and injury free. Just last week I did an 8 mile and 17 mile run back to back and felt great!"*

Hope this is of use...

Ray

OCB Midwest States Bodybuilding, Figure, Fitness and "Show Up and Bench" Competition
November 19, 2005
More info...FitWorkz.com

Hi Ray,

Today was the Chicago Marathon and I'm wondering if the runner you were training finished, as she puts it, "with more gas in her tank"?

What supplements/training/nutrition did you change in the 6 weeks prior to the race?

LB

Hey LB

Yes, she finished with a 11:18 pace. She was running with some people that had not run a marathon before and was looking to help them along the way.

Have not acdtually talked to her as of yet...that is what was on the LaSalle website.

Will send an email with her last few weeks...give my regards to Mike and the kids..

Ray