Beginners Strength Training (For Runners)
At Home Strength Training
So, you can run. But can you lift?
On a track, on a road or on the trails; wherever you get your miles in this strength plan is for you.
These exercises are brought together to strengthen key muscles needed for a powerful run. We will explore why functional strength training should be a non-negotiable on your training programme – and how working on notoriously weak muscles can encourage a more comfortable running experience; helping you recover faster and run longer.
Warm Up :
Dynamic Stretching Routine 5 minutes
- Runners Lunge Swap Overs (1 Minute Alternating Sides) from high plank step one foot at a time between hands
- Kang Squats (1 Minute ) holding your ankles lift hips in and out of squat
- Worlds Greatest Stretch ( 1 Minute Alternating Sides ) again in high plank stepping one foot forward to outside of hand, lift same hand to rotate and enjoy a twit over the lunging leg
- Inchworms (1 Minute) from standing walk hands all the way out on the floor infront of you, then walk feet all the way to hands, continue this pattern
- Superman Raises ( 1 Minute ) lying on your belly hands behind your head raise chest and legs off the ground using glutes and lower back, release and repeat
Workout :
30 Minute Workout
3 Rounds
Squats
Glute Bridges
Side Plank Raises
Reverse Lunges
High Plank Alternating Leg Crunch
Superman Raises
Dead Bugs
For muscle building and general strength perform 12-15 reps of each exercise.
For endurance improvement perform 20-25 reps of each exercise.
Cool Down:
Stretching Routine 5 minutes
- Reclined Windshield Wipers (1 Minute Alternating Sides)
- Runners Lunge Holds (1 Minute Each Side)
- Hamstring Half Split (1 Minute Each Side)
- Pigeon Pose (1 Minute Each Side)
- Happy Baby (1 Minute)
This workout is a great place to start but ofcourse, there is lots more to explore when it comes to postural improvements and explosive training techniques.
Follow along for more workouts like this one.
superman raises
NOTE : If you experience pain or discomfort during a workout you should seek medical advice from your GP.