4 STRENGTH EXERCISES 4 WORKOUTS FOR RUNNERS

Welcome to the latest edition of workout Wednesday! If you've been hanging around here at the strength and running blog, you know that I am a huge proponent of strength training for runners. As a long-time runner myself I understand that runners sometimes have a bit of resistance (pun-intended) to strength training. It's not that they don't know that it's important or understand that it helps make them faster, stronger and less prone to injury, it's just that they don't enjoy the time in the gym like they do on streets, trails or track. I get it. They don't want to spend a bunch of time in a gym taking away from the their time on the road. After all, there are only so many hours in the day and it's hard enough to find the time to get out and run, how are they supposed to find additional time to strength train? 

I have good news for you. You don't need to spend hours in the gym pumping iron. You can spend 12-25 minutes three to four days a week, either immediately before an easy run, at a different time of the day or on an off day from running. 

The exercises in these circuits are compound exercises which means we are working multiple joints and muscles at once for the most effective and efficient workout. This full body workout can be structured a few different ways using some basic strength exercises that are great for runners. 

This post contains affiliate links which means that if you click on a link in this post and make a purchase I make a small percentage of the sale with no additional cost to you. No one is getting rich here, it just helps with the running (pun-intended) of this blog. Thanks, as always, for your support.

EQUIPMENT USED IN THIS WORKOUT

Medicine ball
Resistance bands
Interval timer

download a free printable PDF of this four exercises for runners workout

THE STRENGTH EXERCISES FOR RUNNERS

SINGLE LEG DEADLIFT 

Standing on one leg, keep your knee soft (slightly bent) and perform a deadlift by bending at your hip while keeping your back straight and neck neutral. Extend your free leg behind you in line with your body. Lower until your back is parallel to the floor. With your back straight return to the upright position.

SQUAT WITH SHOULDER PRESS

With your feet hip width apart push your hips back, brace your core and lower until your thighs are parallel to the floor (like you are sitting back in a chair) or as low as your flexibility allows. While holding a medicine ball, touch your elbows to your knees in the low position. Push up to standing while pressing the medicine ball above your head into a shoulder press.

CURTSY SQUAT WITH CHEST PRESS 

Holding a medicine ball or weight to your chest, stand with your feet hip apart. Cross your right leg behind the body and to the left. Bend left knee 90 degrees, or as low your flexibility will allow, toes pointing forward. In the low position straighten your arms to press the ball out from your chest. Bring the weight back to your check and return to starting position. Alternate sides.

BACK LUNGE WITH RESISTANCE BAND ROW 

With your feet hip width apart and your toes pointing straight ahead, take a large step backward with your right leg, so your right knee almost touches the floor and your left leg lunges at a 90 degree angle. While static in the low position, use a resistance band to row your right arm back keeping your shoulders down and elbow close to your side. Push back up to starting position. Always row on the same side as the leg that steps back.

4 WAYS TO STRUCTURE YOUR WORKOUT

13 MINUTES: TABATA-STYLE

Using a Tabata timer app or an interval timer, perform the below exercises as indicated:

TABATA ONE:
SINGLE LEG DEADLIFT RIGHT SIDE- 20 SECONDS
REST 10 SECONDS
SINGLE LEG DEADLIFT LEFT SIDE - 20 SECONDS
REST 10 SECONDS
REPEAT FOR FOUR MINUTES
REST 30 SECONDS BEFORE MOVING ON TO NEXT CIRCUIT

TABATA TWO:
SQUAT WITH SHOULDER PRESS - 20 SECONDS
REST 10 SECONDS
ALTERNATING CURTSY SQUAT WITH CHEST PRESS - 20 SECONDS
REST 10 SECONDS
REPEAT FOR FOUR MINUTES
REST 30 SECONDS BEFORE MOVING ON TO THE NEXT CIRCUIT

TABATA THREE:
BACK LUNGE WITH ROW RIGHT SIDE - 20 SECONDS
REST 10 SECONDS
BACK LUNGE WITH ROW LEFT SIDE - 20 SECONDS
REST 10 SECONDS
REPEAT FOR FOUR MINUTES

12 MINUTES: 30 SECONDS EACH EXERCISE

Set the timer for 30 seconds x 6 and complete the circuit below.

SINGLE LEG DEADLIFT RIGHT SIDE - 30 SECONDS
SINGLE LEG DEADLIFT LEFT SIDE - 30 SECONDS
SQUAT WITH SHOULDER PRESS - 30 SECONDS
ALTERNATING CURTSY SQUAT WITH CHEST PRESS - 30 SECONDS
BACK LUNGE WITH ROW RIGHT SIDE - 30 SECONDS
BACK LUNGE WITH ROW LEFT SIDE - 30 SECONDS
REST ONE MINUTE
PERFORM THREE TIMES

20 MINUTES: AS MANY ROUNDS AS POSSIBLE

Set the timer for 20 minutes and perform the below circuit as many times as you can in the time frame. Move through the exercises quickly but with controlled movement. No sloppy reps!

SINGLE LEG DEADLIFT RIGHT SIDE - 8 REPS
SINGLE LEG DEADLIFT LEFT SIDE - 8 REPS
SQUAT WITH SHOULDER PRESS - 12 REPS
CURTSY SQUAT RIGHT SIDE WITH CHEST PRESS - 8 REPS
CURTSY SQUAT LEFT SIDE WITH CHEST PRESS - 8 REPS
BACK LUNGE WITH ROW RIGHT SIDE - 8 REPS
BACK LUNGE WITH ROW LEFT SIDE - 8 REPS
 

THE REP PYRAMID

The first time through the circuit perform each exercise for 6 reps.
Rest for one minute
Repeat the circuit but this time perform 8 reps for each exercise
Rest for one minute
The third time through perform 12 reps for each exercise
Rest for one minute
8 reps for each exercise
Rest for one minute
6 reps for each exercise
 

SINGLE LEG DEADLIFT RIGHT SIDE
SINGLE LEG DEADLIFT LEFT SIDE
SQUAT WITH SHOULDER PRESS
CURTSY SQUAT RIGHT SIDE WITH CHEST PRESS
CURTSY SQUAT LEFT SIDE WITH CHEST PRESS
BACK LUNGE WITH ROW RIGHT SIDE
BACK LUNGE WITH ROW LEFT SIDE

Do you find the time for strength training? 

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Run, Rock and Reps Workout

Welcome to the latest edition of Workout Wednesday when each week I share a new running or runner-specific strength training workout. This week I am combining the best of both worlds with a running workout that includes strength training. Runners always tell me they don't have time for strength training, but if you combine some strength moves with your running intervals you can fit it all in with a quick and efficient workout. 

In this run, rock and reps workout, the rock refers to an isometric hold. Isometric training is holding a position without movement. Isometrics build strength by holding the muscle under tension against the resistance of our own bodyweight.

Reps refers to the number of repetitions of each exercise. 

Download a free printable PDF of the Run, Rock and Reps workout.

This post contains affiliate links. That means if you click on a link in this post and make a purchase, I make a small percentage of the sale at no additional cost to you. No one is getting rich here, it just helps with the costs associated with running (pun intended) of this blog. Thank you, as always, for your support. 

RUN 1/4 MILE

After warming up you start the workout by running 1/4 mile at a hard effort pace (see RPE chart for effort levels). This pace should feel challenging, but not an all-out-sprint. You should be able to hold the pace for the duration of the run. This workout is great for the track or treadmill where it is easy to measure out 1/4 mile. You could also use your GPS watch (<- this is what I have) or just use a timer and run for two or three minutes.

SQUAT HOLD

With your toes pointing straight ahead and your feet about hip width apart, push your hips back keeping your back straight and your chest up, lower into a squat position until your thighs are parallel to the floor (or as low as your flexibility will allow). Hold the low position for 30 seconds while breathing normally. Take breaks if you need to (feel the burn) but work up to holding for 30 continuous seconds. You can also do this exercise with your back flat against a wall. 

SQUAT REPS

After you complete the squat isometric hold follow with 15 repetitions of a squat. In the low position, engage your core, squeeze your glutes and push up to standing. Take a deep breath in as your lower to the squat and breath out as you return up to standing.

STRAIGHT ARM PLANK HOLD

Start in a straight arm plank position with your wrists directly under your shoulders with your legs slightly wider than hip width for stability. Keep your body in a straight line from your shoulders to ankles while engaging your core. Do not allow your hips to hike up (get that bum out of the air!) or sag down. Hold for 30 seconds. 

PUSH UP

After holding the straight arm plank you are in the perfect position for 15 reps of pushups. Keep your body in a straight line with your core engaged, bend your elbows to slowly lower your chest to the floor. Once in the low position, push back up to the starting position. If this is too challenging place your hands on an elevated surface like a weight bench or a counter top. As you get stronger, reduce the elevation until you are on the floor. 

BRIDGE HOLD

Lie on your back with your knees bent and your feet flat on the floor. Raise your hips off the floor so that your body forms a straight line from your shoulders to your knees. Engage your core and squeeze your glutes as you hold the position for 30 seconds. For an added challenge, while keeping your knees together, straighten one leg off the ground for 15 seconds, then switch legs.

BRIDGE REPS

To perform 15 reps lower your hips back to the floor before quickly pushing back up to the bridge position. Take a breath in as you lower and breathe out as your raise back up into position.

Perform this circuit a total of four times to run one mile and complete four sets of each of these exercises. 

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Fit To Run: Download Free Printable PDF Strength for Runners Workouts

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

If you are already subscribed to the blog, entering your email address to receive the download will not cause you to receive duplicate emails. Questions? Contact me.

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Fit To Run: HIP HIP (STRENGTH) HOORAY: 5 MINUTE HIP WORKOUT FOR RUNNERS

Welcome to the latest edition of Workout Wednesday. As you are reading this, I am traveling to Las Vegas for the annual IDEA World fitness convention and Blogfest with Fit Approach. I plan to have a lot of sweaty good times reconnecting with old friends, making new ones and learning about the latest in fitness and blogging while earning continuing education credits for my certifications. I'm sure I will learn a lot that I can share with you! 

If you've been following along, each Wednesday I have been unveiling a new component of my Fit to Run strength training for runners program. We are about to wrap up month two, but I decided to include a bonus hip strengthening workout for runners.

Have you missed any of the month two workouts?

Hills
MONTH 2 WORKOUT A
MONTH 2 WORKOUT B

Hip strength is important for runners to develop because when you run a lot of miles with weak or underdeveloped hips it can lead to all sorts of problems. Strengthening your hips will support your hips, IT band and knees. A few minutes focusing on strengthening these muscles will go a long way in staying healthy (aka not injured) and on the road. 

This workout is five minutes long, so even when you don't have time for one of the longer workouts in this series (all under 20 minutes) you can at least get in a hip strengthening workout after your run.

Your body will adapt in a few weeks so in order to keep improving you will need to advance the exercises. Start the exercises as suggested but as you get stronger, you can add additional reps or sets and/or add resistance bands to make the exercises more difficult in order to keep progressing.

This post contains affiliate links which means if you click on a link in this post and make a purchase, I make a small percentage of the sale with no additional cost to you. No one is getting rich here, it just helps with the costs associated with running (pun intended) this blog. Thanks, as always, for your kind support. 

HIP HIP (STRENGTH) HOORAY: 5 MINUTES HIP STRENGTHENING WORKOUT FOR RUNNERS

EQUIPMENT:

This workout can be done with no additional equipment. In this workout, I am using:

Gym Mat
Interval Timer 
Resistance bands

Download a printable version of this hip strength workout for runners

SIDE LEG RAISES

Lie on your side with your legs stacked on top of one another. Lift your top leg about 45 degrees before lowering. Perform the exercise for 20 seconds, rest 10 seconds, then repeat on the other side.

ADVANCED: SIDE PLANK LEG RAISES

You can advance the side leg raises exercise by performing the exercise in a straight arm side plank position. Stack your wrist, elbow and shoulder so they are in a straight line. Engage your core muscles and lift and lower the top leg for 20 seconds, rest for 10 seconds, then repeat on the other side.

ADDUCTOR LEG RAISES

Lie on your left side, bend your right knee and place your right floor on floor in front of your left knee. This will get your right leg out of the way so you can perform the exercise. Lift your left leg up as high as possible and then lower. Repeat for 20 seconds, rest 10 seconds, then repeat on the other leg. To advance this exercise, hold the working leg in the high position for 20 seconds. 

CLAM SHELL

Lie on your side with your knees bent and your legs and ankles together. Open and close your knees like a clam by lifting your top knee up and lowering it. Repeat for 20 seconds, rest for 10 seconds, then repeat on the other leg. Progress the exercise by adding a resistance band to your thighs.

DONKEY KICKS

Starting on all fours, kick your back leg up behind you while keeping your knee bent until your leg is inline with your back and your foot is parallel to the ceiling, then lower back to the ground. Repeat with the same leg for 20 seconds, rest for 10 seconds, then repeat on the other leg. Progress the exercise by adding a resistance band.

BRIDGE MARCH

Lie on your back with your knees bent and lift your hips off the floor while engaging your glutes and abs (squeeze everything as tights as you can during the exercise). Your body should be in a straight line from your knees to your shoulders. Bring your right leg in towards your chest to march. Lower your right leg then march with your left leg all while keeping your core tight. Alternate legs for 20 seconds, rest for 10 seconds, then alternate legs again for 20 seconds and rest for 10 seconds.

Ok runners, pinky swear you will try to work in at least five minutes of hip strengthening exercises after your next run. Let me know how it goes. 

Enter your information below to download a printable version of this workout. If you are already subscribed to the blog, entering your email address again to receive the download will not cause you to receive duplicate emails. Have questions? leagenders(at)gmail(dot)com

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Fit To Run: Month 2 Strength for Runners Workout B

Welcome to the latest edition of workout Wednesday! Each week I've been unveiling a part of my strength for runners program. This program allows you to fit in quick and effective strength training workouts around your regular running routine. You don't have to spend hours in the gym, just carve out about 20 minutes after your easy-paced runs three times a week to become a faster, stronger, more well-rounded, less injury-prone runner. 

This week I am sharing the second strength workout in month two. At the end of the post you will be able to download a printable version of this workout and the instructions. If you like this workout, can I ask you to save it to Pinterest? 

FIT TO RUN: MONTH 2 STRENGTH WORKOUT (B)

EQUIPMENT:

Gym Mat

INSTRUCTIONS:

Perform the assigned reps of each exercise then move to the next exercise without rest. When you have completed all the exercises, rest for one minute (or as long as you need) and then repeat the circuit one or two more times. 

LOW TO HIGH PLANKS

Position your elbows on the floor and your shoulders directly over your elbows. Your body should be in a straight line parallel to the floor. Engage your core, pulling your belly button into your spine while breathing normally. Be careful not to sink or raise your hips in the air. Do not clasp your hands in front of you. 

Straighten your right arm, then your left to lift yourself up to a straight arm plank position. Then lower yourself back down to a forearm plank. That is one rep. Next rep start with with your left arm, then your right when lifting to a straight arm plank to reduce stress on your shoulders. Perform six reps before moving to the next exercise. 

PLANK JACKS

In a high plank position place your shoulders directly over your wrists. Your body should form a straight line from your head to your heels. Don't allow your hips to drop or raise up. Engage your abs and breathe normally. Start with your feet together then jump your legs wide out to the sides (like the motion of a standing jumping jack) and then back together. Perform 8 reps before moving on to the the next exercise

SINGLE LEG SQUAT WITH BENCH

While the single leg squat is an advanced move, there is a safe variation that almost anyone can perform. I like using a bench for the low position. Balance on one leg with your knee slightly bent and lower yourself as slowly and as controlled as possible until you are sitting on the bench. Work to keep your standing knee inline with your outside toe as you lower to the bench (don't allow it to collapse inward). Keeping the 2nd leg off the ground stand back up to the starting position. Repeat six reps on each leg before moving on to the next exercise.

REVERSE LUNGE

Stand tall with your hands at your sides (add dumbbells to progress the exercise). Take a large, controlled step backward with your left foot. Lower your hips so that your right thigh is parallel to the floor and your right knee is over your ankle. Complete the rep by pressing your right foot into the floor and bringing your left leg forward to return to standing. Alternate legs to complete 8 reps on each side. 

PUSH UP

Start in a high plank position with your hands placed a little wider than your shoulders and your fingers pointing forward. Keeping your body in a straight line while engaging your core bend your elbows slowly to lower your chest to the floor. Once in the low position, push back up to the starting position. If this is too challenging, drop to your knees or perform the reps with your hands on an inclined surface like a bench or counter.

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