Some thoughts and discussions from me.
Strength Training Workout for Runners
If you’ve been reading this blog for any length of time, you probably know I’ve come to just adore trail running. I go an average of 2-3 times per week and my mileage varies from 2-8 miles on each trip. Since kicking up my running routine, it’s definitely something I factor into play now when writing my own resistance training programs.
A few weeks back I received a question from a reader wanting to know which exercises runners should do specifically to compliment their running game. This woman was training for a marathon, and wanted to incorporate a strength workout a couple times a week to make sure she stayed strong and injury-free.
While running is a great form of cardio, it shouldn’t be the only form of exercise one does. It’s important to strength train to compliment a running regimen to do for the body what running doesn’t do. When you think about the motion of running, it:
- Is a motion taking place is solely one plane of motion: the sagittal plane – aka moving forward
- Is a repetitive motion, using the same muscles over and over and over again
- Runners tend to be quad dominant, which could mean having weak glute muscles
- Lower body is perpetuating the movement
Taking those three considerations in mind, runners need a strength training workout that gets them doing three things:
- Working in the frontal (side-to-side) and transverse (twisting/rotational) planes
- Strengthening the muscle groups they don’t use over and over again for running – especially the glutes
- Strengthening the upper body and core
That last one – the core, is such an important factor of any solid strength program for runners. Having a strong core is crucial for eliminating back pain while running, and ensures strong form during each stride.
So, let’s get to the workout already: strength training workout for runners! Every single exercise in the workout below serves a specific purpose in strengthening a runner’s body and incorporates one of the three bullet points above.. As always, please discuss ANY exercise changes or additions with your physician before beginning.
Alternating Lateral Lunges: From a standing position, take a big step to your right and descend into a lunge. Make sure to keep the chest lifted, push the hips back, keep the toe pointed forward, and not to allow the knee to go past the toe. Push off of the heel to return to standing, and then repeat on the opposite side.
Cobra: From a prone position, lift into cobra position, with your palms facing out and thumbs rotated toward the ceiling. Contract the glutes and brace the core, and keep the chest lifted.
Single-leg Glute Bridge: In a supine position with your knees bent and feet flat on the ground, lift on leg into the air. Push through the planted heel and press the hips into the air, extending at the HIPS, and not at the back. Squeeze those glutes!
Push up: In a high plank position, brace the core and glutes and descend into your push up slowly, allowing the elbows to flare out to the sides. Once they hit 90 degrees, push back into high plank.
Reverse Lunge w/ a Twist: From a standing position, take a large step back with your right leg into a lunge, allowing both knees to bend to 90 degrees. As you lunge, reach both hands toward your left (front) leg. Explosively push back to standing, and switch sides.
Rotating Plank: In a forearm plank position, rotate into a side plank, bringing the top elbow back, contracting the upper back. Slowly rotate back to plank, and then rotate to the opposite side plank.
Of course, there are plenty additional exercises out there that would benefit a runner, but this is a great starting place.
Are you a runner? How often do you strength train?
Wow Paige, thanks for this workout! I have managed to keep up with some running all summer-even through the emotional ups and downs this summer brought. Yup I am still here in. Montana and we hosted Andrews wedding here on the ranch….talk about a lot of stress. I have also finally just discovered spinning (yes I have my own bike but classes are so much more fun!!!!). So I am now going to town on Mondays and Thursdays for spinning (30 minute lunchtime classes). I also have reintroduced Piyo into my weekly routine. I am going to NJ the end of October to run a 10 miler with my new daughter in law! And have already registered for the inaugural grand Teton half marathon next June! Trying to find a half for jan or feb somewhere warm and thinking in April (on my bday) of visiting Nathan in Indi and doing a half then and there!
Janet!! It’s so good to hear from you. Good for you for making it into town for a spin class! I just love indoor cycling. I’ve also heard a lot about Piyo. Good luck in your race in October!
I agree, especially about the glutes! I find that when I increase my running (or before I plan on increasing it) I need to strengthen my hipflexors as well, like with pilates and leg raises of various sorts.
Tiff @ Love, Sweat, & Beers recently posted…20-Minute Strength Workouts
Interesting! I find my hip flexers are already pretty dang tight (thank you working at a computer and spin class! ;))
I stumbled on this from the #runchat convo on Twitter and glad I did. I really struggle with strength training when I’m running. (I manage just fine when I’m not running, just somehow juggling the two is tricky – especially with DOMS.) However, I know it’s important! I’ll definitely try this out soon, and I love that it doesn’t require any equipment. Thanks for sharing!
Jess recently posted…Change of Scenery
Glad you found me! 🙂 Yeah, it’s definitely tricky to find that balance, especially if you’re a high mileage runner!
I teach a yoga sculpt class, and I am definitely adding the rotating plank to my series, what a great option!
Katie recently posted…Personal Attendant: Dress Options
It’s a toughie, but I love it!
glute bridges are the death of me! but i know i must do them.
Glute bridges are my favorite! All variations!
Love the glute bridges… burns so good! I’m getting back into running again, but slowly. I run 1-2 days a week and do weights 3xs a week!
Brittany @ Delights and Delectables recently posted…Scenes from Boston
I’m training for a half, so need all the strength training i can get! I feel like i’ve been running soooo much, especially for me 🙂
Brittney recently posted…Fit Finds {October 3}
This is a great workout, Paige! Question (and it’s probably a stupid one): Do you hold the cobra pose for the entire 40 seconds? Or is it like doing the Superman where you hold for a quick count? Thanks for sharing this workout! Can’t wait to do it at my gym tomorrow!
Lex @ Flecksoflex recently posted…The Walking Dead Bingo – Season 5
Not at all stupid 🙂
Yes – hold it for :40 – or break it up into 2 :20 (or :15) holds