Tuesday, February 18, 2014

2 great strength workouts for runners

Are you a runner struggling with running hills or lack that burst of power needed to stick with the pack?  If so, try incorporating these workouts into your off-season strength training to build strength and power.

Make sure with both of these workouts that you warm up for 10-15 min. with 5 min. of easy jogging, then some dynamic movements such as the following:

Warmup:  10 min.
lunge with a twist
jumping jacks
inverted hamstring stretch
knee hugs
med ball good mornings
planks with alt. arm lifts

Allow 1-2 days of rest between these workouts.  If you have been running regularly, you can include one of these workouts the day before your Tempo run and one workout the day before your Long run.

Workout #1:  45-60 min
Complete all strength exercises one after the other in a circuit format.  Perform 4 sets of 8-10 reps with 20-30 sec rest between exercises and 1-2 min rest between sets.  Complete only 2-3 sets of the two core exercises.
All exercises should be performed with slow controlled movements, however, for the DB side lunge/Clean and Press make sure to make the Clean and Press a little explosive.

Bulgarian Lunge
DB RDL to Bent-Over Row
Alt. 1-Arm DB Bench Press
Alt. DB Hammer Curls
TRX Triceps Press
DB Side Lunge to Clean to 1-Arm Press (the side yo lunge to is the arm you press overhead)
Bicycle Crunches
Plank with Alt. Opposite Leg/Arm Lifts

Workout #2:  45 min
2 sets of each superset.  Rest 30 sec between each set and 60 sec between each pair of exercises.  For all others perform in circuit format (one after the other with minimal rest).  Perform 15-20 reps for all exercises except the X-Band Walks (8 reps)  and Suitcase Deadlift (10 reps).  Allow 30-60 sec between sets
For all core exercises (#6,7,8) perform 3 sets of 10 reps each.

1a. TRX 1-Leg Squats
1b. Split Lunge Jumps
REST 1 min
2a. KB RDL
2b. Back Extensions
REST 1 min
3. X-Band Lateral Walks (using a superband (.5" - 1")
4. Stiff-Arm Pulldowns (using a straight bar)
5. DB Suitcase Deadlift (like a regular deadlift, but only lifting 1 DB)
6. Hanging Knee Raises
7. Med Ball Chops
8. Anti-Rotation Crunches

Make sure to cool down with an easy jog or spin on the bike for 5- 10 min.  Then mix in some foam rolling and stretching. Try these workouts and watch your 10k time improve.

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