I am currently training an ultra-marathoner who runs more than 50k per week. Her main goal is to build strength and gain muscle definition. Nutrition plays a massive role, obviously, and I’m wondering if any of you have had success with this type of situation? Cutting back on the distance running is not an option. I’d love to hear your thoughts!
Here are some ideas for you:
-Kettlebell training would also be a great option for her.
-Do the traditional 2-3x/week strength training with weights.
-Have your client perform a number of bodyweight exercises while she is running (maybe every 1 mile or so). When she is planning her course she could include a few playgrounds into her route (they are great for all king of bodyweight exercises). She could also carry some tubing with her to do some exercises such as squats, squats+presses, pulls, biceps, etc.
-She could wear a weighted vest while she is out for her runs (10-15 lbs should be good enough) and she could also add any of the above exercises into her routine as well.
-Hills are great for increasing stamina and strength. I can come up with a number of other things she could do while doing hills (for example bodyweight exercises for her upper and lower body). She can add the hills while she is out there doing her runs and she could also do this workout while wearing a weighted vest for extra resistance.
I hope this helps.