Well, hello there. Welcome to the latest edition of Workout Wednesday, when each week I share a new running or runner-specific strength training workout with you. Follow along each week and I'll give you new workouts to become a stronger, faster, less prone-to-injury runner. The biggest problem runners have with strength training is that they think they don't have the time to squeeze it all in. They know they should strength train, but they have all these miles to run on their training schedule, plus families, jobs and hopefully after all of that, still some semblance of a life. So they think they can't strength train because there is simply not enough time left in the week. 

I challenge you to stop thinking about strength something as something you have to schedule in your day in addition to your runs and instead fit in some essential exercises for runners in just a few minutes before your run. You don't need a lot of equipment, you don't need a lot of time. This resistance band workout takes a few minutes and it serves as part of your warm-up, a way to activate your muscles before you run and strengthens your hips for injury prevention.

Many runners are quad-dominant due to varied reasons, including tight hips. This means your quads take over for the weaker muscles during your run. This can cause alignment issues that can lead to knee and hip pain. Resistance bands are perfect for targeting the runner's most neglected muscle in the butt, the gluteus medius. These exercises help you to prime your glutes for a running workout, to get them activated and ready to run. 

This post contains affiliate links, which means if you click a link and make a purchase, I make a small percentage of the sale, with no additional cost to you. Thank, as always, for your support. 

Equipment:

I am working with ProSource to provide you a discount code created especially for my readers. Use my discount code to receive 15% off your order. I linked to the resistance bands below, but you can use the discount on anything on the ProSource site. Use ALEA10 to save 10%. Thank you to ProSource!

RESISTANCE BAND WORKOUT FOR RUNNERS

Perform each exercise for 12 reps on each leg with minimal rest between moves. Once you complete all three exercises, repeat the circuit one or two more times. The entire workout takes just a few minutes and if done consistently, will help you become a stronger runner. Stay tuned and I will share another resistance band workout you can do at home before your next run.

HIP ABDUCTION

Loop the resistance band above your ankles. Balance on one foot and lift your leg straight out to side in a slow and controlled movement. Hold on to a chair for balance if needed. Perform 12 reps on one side and repeat on the other leg.

HIP EXTENSION

Loop the resistance bands above your ankles. Balance on one foot and kick your leg straight back behind you in a slow and controlled movement. Perform 12 reps on each leg.

LATERAL SQUAT WALK

Loop the band above the knees and lower into a quarter squat. While in the low position take a large step to the side. Continue to side step for 8-12 reps in one direction while staying low. Change direction to repeat eight reps on the other side. 

Click below for a link to purchase the resistance bands.

The Workout:

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COACH LEA