Next, while sticking your butt out, and leaning forward at the waist, squat down until both knees are bent at a 90-degree angle, and/or both thighs are parallel to the ground. Strength training for runners is the key to running excellence. Find a wall, and stand with your back flat against the wall. Strength training for runners…you know you should do it but you’d rather go for a run. Be sure to continue hopping back and forth while engaging your core muscles and pushing explosively from your legs. Don’t miss out! This (free!) Take a BIG step backwards with your left leg. You can either hold the bridge for 30 seconds, or slowly lift and lower for 10 repetitions. Once standing, pause for a second, then sit back down. Maintain the straight spine from your knees through your neck. Start in table top position: hands shoulder width apart, knees hip width apart, back flat and core engaged. In fact, all you need is no more than 30- to 45-minute session, two to three times per week to reap the benefits of strength training as a runner. And you can get in an effective, full body workout in the comfort of your own home (or backyard). Then, kick both of your feet, so you end up in a push-up position. Yes, I filmed it at the fitness center where I work. Try to get your thighs, hips, and torso into a straight line. I am an adventurer with a wandering spirit and wandering feet. Lay on your back, bend your knees, and bring your heels in close to your fingertips. The toes should be about hip distance apart with shoulders directly above the elbows. I love to incorporate no equipment body weight exercises into my routine as well, Your email address will not be published. Work your way up to three times per week, or alternate with the, « 2019 Independent Republic Adventure Race Recap, (Free) 100 Mile Ultramarathon Training Plan & Guide ». Between my job, my runs, my daily errands, and — you know — “life,” I’m more often than not tempted to skimp on gym time, just like you are (maybe?). Repeat through each set three times before moving on to the next set. Since your legs propel you forward as you run, it’s critical that you develop leg strength, balance and proper movement patterns. Pushups (modified or regular) – 1 set of 10 repetitions. November 5, 2019 by Heather Hart, ACSM EP-C 1 Comment. Next, lower down into a squatting position, placing both hands on the floor just outside of the feet. Next, hold the plank position while keeping the entire body straight and core engaged the entire time. Understanding the role muscles play in running will shed light on the importance of strength training as a runner. Squeeze your back, shoulders, glutes, and quads to really lengthen your body. Sit down on a chair, bench or other “seat” that will allow your thighs to be approximately parallel to the ground, with your knees at a 90 degree angle (it doesn’t have to be exact. Building a strong base with strength training will take you the extra mile (literally and figuratively). It’s convenient and burns calories, improves mobility, and builds strength and endurance. Then, extend your left arm and your right leg. Hold the pose for at least 90 seconds to complete one set. Of course, if you have access to free weights (or kettlebells) you can use them, but you will still get an excellent workout using simply your body weight. Use your arms to push you back to the starting position. Place your hands on the wall in front of you, just below shoulder height. When in doubt, I run...and then write about it. Make sure the back is straight, shoulders and chest upright throughout the movement. And I know that it’s more easily said than done. Don’t reach for the wall with your nose: keep your spine and neck neutral. Make sure you give yourself at least 48 hours between repeating this workout, to allow your muscles to heal and grow. One thing I like to remind clients with pushups is that form matters so much more than stubbornness. Your feet should be about hip width apart. Yet despite this knowledge…many runners still don’t strength train. CTRL + SPACE for auto-complete. Return leg to starting position. Do you know you need to strength train, but don’t know where or how to start? Make sure your hips are not sticking up into the air or sinking towards the ground. Then, lift your hips off of the ground into a side plank. But I will let you in on my little secret for making it more manageable, even with a busy schedule. While I am a certified exercise physiologist and RRCA running coach,  and have designed this workout with safety in mind, you should understand that when participating in a strength training program, there is the possibility of physical injury. Focus on form and be sure to engage the muscles from the hips all the way up to the neck to ensure your core is rock solid and your back is well protected. Return to starting position. You can prevent injuries, improve running form AND run faster – all by adding some simple strength training exercises into your daily routine. What’s more? Then, squat by sending your butt and hips backward, almost as if you are sitting back into a chair. Lay down on your side (either side, eventually you’ll get to the other one!) Lower your chest to the floor, then press back, kick your feet back to the squatting position, then explosively jump up into the air while clapping the arms overhead. Oct 24, 2019 - I've put together this list of the five most important strength exercises for runners and you don't need equipment for any of them! Core is tight and engaged, hips are in alignment with your spine (not sticking up or sagging towards the ground). HOLD that squat, while taking a big step laterally to the right. For the Rest of Us, Bodyweight Training is King. You should feel the lower back engaging. Feet should be about hip width apart. This 15 minute at home bodyweight workout is designed to help you build muscle and strength. For a more advanced version, slowly extend one leg at a time straight out in front of you, to work on lower leg strength and balance. Cross training, speedwork, and strength training are imperative in ensuring you are the best No-Equipment Plyometrics Workout for Runners - RELENTLESS FORWARD COMMOTION Then you absolutely HAVE to do more than simply run all of the time. Your email address will not be published. Note: Strength training should be performed according to your fitness level and training goals. Perform core exercises such as those shown in this video 2 3 times weekly alongside your running to improve your core control for stronger running. Focus on form, not speed, when going through these exercises. It needs little or no equipment and can be done following a shorter run to be sure that you are fully warmed up. Then, lower your body towards the ground, until your upper arms are parallel with the ground (but no lower!). Even more so since two weeks ago when I shared my Complete Ragnar Relay Packing List! Same as video above, but switch to the left side. If you find the side plank easy, bring that non supporting hand into the air for an extra challenge. That is one rep. Find more “how to” exercise videos from Hart Strength and Endurance Coaching on our YouTube channel. We've designed bodyweight strength training for runners. Click HERE to check out my Runners Blueprint System today! Seriously, I’ll tell you why. Start with your feet hip width apart. Adding bodyweight training will help you improve your running endurance and prevents pain and injury: it sets the stage for a stellar performance. Lay down with the body flat on the floor, arms extended in front of your face. You’ll want your feet about a foot and a half to two feet away from the wall. Most runners understand that strength training will not only help … Hey there trail runner! Next, while engaging the core, raise both of your legs, chest, and arms off the ground, then hold it for a count of three while squeezing the lower back in the process. This At Home Workout for Runners is fast, needs minimal equipment and can be done in the comfort of your own home. In fact, Runner’s World asked me to contribute this strength routine to their Body Shop series last month. Begin by laying on your back with the upper legs perpendicular to the floor and knees bent 90-degrees. Complete all three exercises in each set. How To Stop Muscle Soreness While Running, How to Treat & Prevent Achilles Tendonitis In Runners, How To Treat & Prevent Stress Fractures In Runners. If you’re serious about running, getting fit, and staying injury free, then make sure to download my Runners Blueprint Guide! Start with your feet hip width apart, or slightly wider. Please leave a comment below! Bend your right knee, and lower your hips towards the ground, keeping your torso tall, Your weight should go behind you, so that your right knee stays approximately above your right heel. The reasons why runners avoid strength training include: But the great news is that you can squash all of these excuses with the best piece of strength training equipment known to human kind: That’s right, you can get in a very effective strength training workout using nothing but body weight. Clam shells – 1 set of 15 repetitions EACH SIDE. Begin by laying on your stomach, then prop up on your elbows with feet slightly apart. Keeping your body straight, slowly bend your elbows, lowering your chest toward the floor. Don’t worry, I’ve got you covered. Start standing tall with feet hip width apart. Squat to about 90 degrees, then push through your heels to return to a standing position. Last up, lower back to the starting position. no equipment needed, beginner friendly strength training workout for trail runners can be done in the comfort of your home – or even outdoors. Use your forearms and your toes to support your body weight off of the ground. This routine from Chicago Area Runners Association coach Melissa Stone requires no equipment, which means it can be done in your backyard or … If you are BRAND NEW to strength training, start with this workout twice per week. Oct 11, 2020 - Strengthening exercises and tips on how runners can strength train to improve performance, speed up recovery and prevent injuries. Consistent strength training improves your power output, allows you to handle higher mileage, and makes you more resistant to injury. Next, while engaging your core and keeping the lower back as flat as possible, raise your knee directly to the outside as high as you can, then lower down into the starting position. Opt for the modified option instead. My awesome running plan is just one click away. Slowly walk your legs out, lowering yourself closer to the ground, until your thighs are parallel to the ground. Superman – alternate sides, 10 each side. Stack your hips one on top of the other, so you aren’t leaning forward or backward. You should consult your physician or other health care professional before starting this or any other fitness program to determine if it is right for your needs. Most runners understand that strength training will not only help running performance, but can help decrease the risk of injury. Come down to the ground into plank position. Keep your head neutral with your spine. No equipment is needed for this core routine, you can build core strength at home. I'm Heather, mom of two, ACSM Certified Exercise Physiologist, and an overzealous athlete who cannot focus on a single discipline, so I train for all of them at the same time. Begin by standing on the side of a hurdle or a cone, then balance on one leg with the knee slightly bent. No equipment? BREATHE throughout the exercise, do not hold your breath. Next, while engaging the core, raise both of your legs, chest, and arms off the ground, then hold it for a count of three while squeezing the lower back in the process. Read More…, My name is Heather Hart, I am a mom. Place your elbow under your shoulder, to use as support. Then, push yourself back to the starting position with your upper body, keeping your core tight. And now we’ll go over the nuts and bolts about strength exercises for runners. #exercisesforrunners #injuryprevention. Rest 90 seconds between rounds. 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