Welcome to the latest edition of workout Wednesday! For the last several weeks, I have been unveiling my strength for runners program one section at a time. Have you missed anything so far? I put together the month one and month two workouts in a printable PDF format, so you can download all the strength and running workouts at once.

Download free printable PDF Fit to Run: strength training for runners

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Coach Lea

BUT WAIT...THERE'S MORE!

Is Yoga Beneficial For Runners? My 90-Day Experiment

Perfect Pumpkin Workout For Fall

Try these runner-specific exercises with a pumpkin for a full-body workout to carve out some fun this fall!

5-Week Kettlebell Training for Runners - Free Course

Runners who strength train are stronger, faster, and less injury-prone! While focusing on runner-specific exercises, I’ll show you the benefits of resistance training with one piece of equipment—a kettlebell. This program is five weeks of progressive workouts that take about thirty minutes each, two to three times per week.

The Ultimate Summer Travel Resistance Band Workout

Can you get in a good workout with resistance bands while traveling? I put together an effective, full-body, travel-friendly resistance band workout for on the go!

7 Foam Rolling Mistakes to Avoid

Foam rolling can aid in recovery, improve range of motion, and help prevent injuries, but if you are making any of these mistakes, you could be inhibiting progress. Don't be discouraged by foam rolling; learn these techniques to avoid pain and get the most of your roller. Don't make these seven foam rolling mistakes.

How to Combine Running and Strength Training to Get the Best Results

How do you fit running and strength training into your training schedule for the best results? How do you avoid over-training? Understand which strength exercises are best for running performance and injury prevention, and how to structure your training to run longer, stronger, and faster.

Run Stronger With These Fabric Loop Resistance Band Exercises

Runner-specific strength exercises don’t have to be complicated. Use this fabric loop resistance band workout to target your hips and core to run stronger.

One Dumbbell Exercises Upper Body and Core When Equipment is Limited

If your gym equipment is limited it is a perfect time to focus on unilateral exercises. Use this time to focus on what you need, rather than what you want. Single-side exercises using one dumbbell can build independent limb strength, even out imbalances, and build stability. Try this one dumbbell upper body and core-focused workout when you can’t get to a gym.

One Dumbbell Lower Body Exercises When Equipment is Limited

If you have limited equipment try this one dumbbell lower body workout that can do at home.

How To Make The Most of Your Commercial Gym Membership (Avoid Common Mistakes To Get Better Results)

How to avoid common gym-goer mistakes to get the most out of your commercial gym membership. Tips for better results on the cardio machines and weights that anyone with a gym membership can use.