Thursday, March 12, 2015

Two 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 two strength workouts into your training to build strength and power.  Continue with your normal running routine and 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.
This is not what I look like when all.

Make sure with both of these workouts that you warm up for 10-15 min. with 5 min. of easy jogging followed by some movement prep exercises such as the following:

Warmup:  10 min.Forward lunge with a twist
Jumping jacks
Inverted hamstring stretch
Knee hugs
Med Ball good mornings
Planks with alt. arm lifts

Running workshop Q and A

Workout #1:  45-60 min

Complete all strength exercises one after the other in a circuit format.  Perform 3-4 sets of 8-10 reps with 20-30 sec rest between exercises and 1-2 min rest between sets.  Then complete 2-3 sets of the two core exercises.

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 you lunge to is the arm you press overhead)

Bicycle Crunches
Plank with Alt. Opposite Leg/Arm Lifts

Workout #2:  45 min

Perform 2 sets of each Strength Superset (1a,1b and 2a,2b).  Rest 30 sec between each set and 60 sec between each pair of exercises.  For all others (3-5) perform in a circuit format one afer the other.  Rest 30-60 sec between sets.
Perform 15-20 reps for all exercises except the X-Band Walks (8 reps) and Suitcase Deadlift (10 reps).
For the core exercises perform 3 sets of 10 reps each.

1a. TRX 1-Leg Squats
1b. Split Lunge Jumps

2a. KB RDL
2b. Back Extensions


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)
REST 30-60 SEC


6. Hanging Knee Raises
7. Med Ball Chops
8. Anti-Rotation Crunches

Make sure to cool down 5-10 min with some foam rolling and stretching.   

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