Welcome to the latest edition of #workoutwednesday! If you've been following along, you know I've been putting together a strength training program that can be incorporated into any running program. Most runners know they should be strength training to get stronger, faster and become less prone to injury, they are just not sure how to fit it all in. I'm here to help.
I am excited to share my strength training for runners program with you as it unfolds. Each week I will share a new component of the program. We are starting with phase one which will last four weeks. I wrote an introduction to the program that explains how I am putting it all together. The intention is to slow-drip the content to my blog readers as it is created and then eventually offer it as an ebook once it's complete.
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STRENGTH AND RUNNING
If you are following along, Day one is an easy run + strength training A, Day 2 is an interval run that can found here. Week one day three is another easy run at conversational pace plus strength training B
FIT TO RUN
EASY RUN
The easy run should be 30 minutes or less at at a low intensity at conversational pace. This means the effort level is leisurely and you can hold a conversation without gasping for breath between sentences. You can learn more about Rate of Perceived Exertion or RPE and how to determine your effort level in this post. The purpose of this workout is to build and maintain and running base.
It is also a short run so that you can fit both your run and your strength training workout in under an hour. It is not my intention to have you working out for 2 hours a day. Let's get it done quickly and efficiently so you can get back to that thing called your life. We will advance into some longer runs and higher intensity workouts in the next month.
STRENGTH DAY B
The strength training workout is about 20 minutes including rest periods. We are starting out with bodyweight exercises that can be progressed by adding weights as you get stronger.
This workout uses a 20 second work/10 second rest protocol repeated for 4 minutes. You can search "Tabata timer" in the app store or on Google play to find a free timer. I use this wall mounted interval timer in the #shredshed and the GymBoss timer at bootcamp or outdoors.
For each round you will alternate between two exercises for the four minute duration.
Exercise one: 20 seconds
rest 10 seconds
Exercise two: 20 seconds
rest 10 seconds
repeat for four minutes
rest one minute between rounds
These particular exercises were selected to strengthen your core (which includes your hips). Runners often have muscle imbalances because as you run, your quadriceps (front of your thigh) and your calves grow strong while your hips and hamstrings are under utilized.
Be sure to warm up before beginning any exercises.
ROUND ONE
BIRD DOG
On all fours with your wrists directly underneath your shoulders lift one arm off the floor to shoulder height while lifting the opposite leg in line with the hip. Hold for 20 seconds, then rest for 10 seconds. Switch arms/legs on each round. Flex your abs and glutes during the move while breathing normally.
SUPERMAN
Lying face down on the floor with your arms extended in front of you, raise your arms, chest and thighs off of the floor and hold for 20 seconds, the rest for 10 seconds before moving on to the next exercise.
ROUND TWO
HIP RAISES
Lie on your side with your legs stacked on top of one another. Lift your top leg to about 45 degrees before lowering. Repeat for 20 seconds and rest for 10 seconds before moving on to the next exercise. Alternate sides on each round.
SIDE PLANK
Lift yourself up into an elbow side plank position with your shoulder directly over your elbow. Stack your feet and don't allow your hips to drop. Hold the position for 20 seconds before resting for 10 seconds before moving onto the next exercise. Alternate sides on each round.
ROUND THREE
LOW PLANK
Position your elbows on the floor with your shoulders directly over your elbows. Your body should be in a straight line parallel to the floor. Engage your core while breathing normally. Squeeze your glutes. Be careful not to sink your hips or raise your butt in the air. Do not clasp hands in front as this throws off your alignment. Hold for 20 seconds, rest for 20 seconds before moving on to the next exercise.
LOW PLANK CRAWLER
Hold the same position as above. While in the low plank position, bring your knee out to side and bring as close to your elbow as your flexibility will allow. Be careful not to sink your hips low or raise your butt in the air. Alternate sides for 20 seconds, then rest 10 seconds before moving on the next exercise
(You will probably hate me after this round. If it is too challenging, you can make it a little easier by doing straight arm plank instead of low plank)
ROUND FOUR
RUSSIAN TWIST
Sit with your back at a 45 degree angle. Lift your heels off the ground to increase the challenge. Rotate your torso to touch both hands to the floor on one side, then alternate and touch both hands to floor on the other side. You can add a weight or medicine ball to increase the challenge. Alternate sides for 20 seconds, rest for 10 seconds before moving on to the next exercise.
TRICEP DIP
Position your hands shoulder width apart behind you on a bench or chair. Slide your bum off the front of the bench with your legs extended out in front of you. Bend your elbows to lower your body toward the floor until your elbows are at about a 90-degree angle while keeping your back close to the bench. From the low position, straighten your elbows to return to the starting position. Keep your shoulders down as you lower and raise your body. Repeat for 20 seconds then rest for 10 seconds before moving on the next exercise. (Yes! Runners need strong arms too.)
PUTTING IT ALL TOGETHER SO FAR
Introduction
Fit to Run: Easy Run + Strength Training A
Fit to Run: Interval Run
Fit to Run: Easy Run + Strength Training B (this post)
Hope you will stay tuned for future installments as we progress through the program. Coming up next are more running workouts, new strength workouts and more on nutrition for performance.
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