Whether you are a new runner (like me) or a veteran runner, it can be tough to fit in time to strength train. However, as I learned after training for my first half marathon, strength training is integral in becoming a strong, healthy runner. I knew the minute I crossed that finish line that I need to add more strength training into my workouts.
Strength training helps to prevent injuries, improve running form and efficiency, and make you faster. Ideally runners should try to lift about two to three times a week. I understand sometimes you may not have time to run and lift, which is why I created this 5-minute strength training plan specifically for runners! It also doesn’t require any equipment – all you need is your body weight.
This strength training for runners workout focuses on key muscle groups important to running. Add this to your routine when you’re short on time but still want a quality workout.
Perform each exercise back to back. When you get to the last exercise, take a 1 minute break then repeat the entire circuit two to three more times.
1) Split Squat – Place one foot forward and one foot behind you in a split stance position. Your feet shouldn’t be in a straight line, rather your back foot should be a bit wider than your front foot. Keeping your chest up and shoulders back, lower yourself as low as you can go (try to touch the ground with your knee), then rise up. Repeat 10 times on each leg.
2) Pushups – Pushups are a great upper body and core exercise. You should be bracing your core throughout the entire exercise. Your elbows should go out at a 45 degree angle, not a 90 degree angle. If a full pushup is too hard, do them on your knees. Repeat 10 times.
3) Squat – Sit back into your hips as if sitting back into a chair. Squat down as low as you can, hold for 1 second, then explode up. You’re not jumping, but coming up with force. Repeat 10 times.
4) Plank – Planks are such a great core exercise. It works your abdominals, lower back and obliques at the same time. Get down on your elbows and make sure your body is in one straight line. Try placing a PVC pipe or broom on your back – if you’re in a straight line you should be able to balance it while planking. Keep your abs tight and squeeze your glutes. Hold for 30-60 seconds depending on your level.
Here’s the workout in a printable format should you want to bring it to the gym:
If your goal is to get faster, stronger and be injury free, then start making strength training part of your running routine. With this 5 minute workout, you have no excuses!
How do you fit in Strength Training?
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