Circuit training provides an excellent way for runners of all abilities to incorporate running specific strength training and some quality running. This beginners circuit routine is a good option for both new runners and those coming back from injury or lay off.

On a track or large field set up 4 stations 100m apart from each other. Select a drill from each station that can be performed in 10-30 seconds. Choose drills like resistance exercises with body weight (push ups) or explosive strength exercises (ankle hops or squat jumps). Begin with the first drill then run at a steady state pace to the next station. Perform drill number 2 and walk to the third station, perform dirll number 3 and run to station 4. After you finish the drill at station 4 walk back to the beginning. Take 400m at a comfortably hard pace and begin the series again. A challenging workout for newer runners and those establishing their fitness is 3 circuits.

The goal: to develop full body strength and stamina within a context of running.

The benefits: I believe the more specific an athlete can make their resistance training the more effective it will be during their competitive activity. The motor unit recruitment of the strength training drills sandwiched between even moderate paced running reinforces the application of the strength training to the runner. Because of the continuous nature of the work lactate developed throughout the body must be managed while running. The neural pathways built after the second and third repetitions of each drill will useful in improving running economy.

Beginners should add a circuit to their training routine 1 day a week during most of their training cycles.