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5 Minute Strength Training For Runners

January 8, 2015 By Emily 20 Comments

 

"5 minute strength training" "strength training running" "Runners strength training" "Running workout" "5 minute workout"

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:

"5 minute strength training" "strength training running" "Runners strength training" "Running workout" "5 minute workout"

If you only have time to do three sets of anything, choose to do core exercises, such as planks, abdominal twists, reverse crunches, etc. Core strength is extremely important for runners. A strong core helps you keep good posture even when you’re fatigued, and will help prevent injuries as well. You should be doing core exercises multiple times per week.

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!
"5 minute strength training" "strength training running" "Runners strength training" "Running workout" "5 minute workout"

How do you fit in Strength Training?

  • Biography of the Author(Read Below)..
  • Latest Posts (view them )..

Emily

Emily is a wife & mom living in Las Vegas. The owner and writer at Our Knight Life, Emily loves sharing her two adorable boys and journey through motherhood. Emily has run four half marathons to date and is always training for her next big race. She also enjoys creating healthy recipes for her family and sharing family friendly product reviews.

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GHTime Code(s): nc nc 

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Filed Under: Fitness and Health, Running Tagged With: Running, workout

Comments

  1. Robin Rue (@massholemommy) says

    January 9, 2015 at 12:10 pm

    I am nursing a calf muscle tear right now and as much as I really dislike running, i am getting back to it as soon as my leg is healed. Great exercises ๐Ÿ™‚

    Reply
  2. Daisy says

    January 9, 2015 at 12:24 pm

    Awesome tips. I’ve been in a workout rut. I need to try to work plank and squats that you mention into my routines!

    Reply
  3. Jennifer says

    January 9, 2015 at 12:27 pm

    This is a great workout, whether you run or not. It pretty much hits all of your body.

    Reply
  4. Kathy says

    January 9, 2015 at 1:11 pm

    I love all of your great tips! I’m actually hoping to start running soon. I use to run on my treadmill and I loved it. I felt so great after running. I need to get back to exercising more often.

    Reply
  5. Dawn says

    January 9, 2015 at 1:33 pm

    I’m not a big runner, but this still sounds like a great workout. I’ll be trying this.

    Reply
  6. Amber Edwards says

    January 9, 2015 at 4:38 pm

    I love that you are bringing notice for the need for runners to also strength train. A lot skip that part and end up with injuries. it is so important.

    Reply
  7. Kelly Hutchinson says

    January 9, 2015 at 5:26 pm

    I have never been able to get into running but it sure is a good form of exercise. The strength training gets me as well!

    Reply
  8. Chelley @ AisForAdelaide says

    January 9, 2015 at 6:38 pm

    This is kickass! I just got back into squats and I am FEELING IT! Such a great workout- and the results are super quick if you stick with it! Great share!

    Reply
  9. Jenna Wood says

    January 9, 2015 at 6:38 pm

    One of the things I have always worried about with running regularly is strength. I have a weak knee so I need to be careful to stretch and build strength- these tips will really help!

    Reply
  10. lisa says

    January 9, 2015 at 7:50 pm

    These are great strengthening moves for everyone to try.

    Reply
  11. Shasta Walton says

    January 9, 2015 at 8:49 pm

    Love this workout! Thanks for sharing!

    Reply
  12. tammileetips says

    January 9, 2015 at 9:53 pm

    I always have admired runners! These are great strength training tips for any one!!

    Reply
  13. Nancy @ Whispered Inspirations says

    January 10, 2015 at 7:47 am

    Love these tips! ๐Ÿ™‚ I’m not a runner but, these are useful.

    Reply
  14. Ann Bacciaglia says

    January 10, 2015 at 12:02 pm

    This is a great way to improve your strength. I will share this with my sister. She loves to run.

    Reply
  15. Gabriel Bregg says

    January 12, 2015 at 6:34 am

    A lot of (most?) runners overlook the importance of strength training. Building and maintaining muscle is really important as if you just run you can end up losing lean body mass and end up more vulnerable to injury.

    Reply
  16. Tiffany Cruz says

    January 12, 2015 at 7:14 am

    Those are great suggestions. I don’t really do any of this, but I should start.

    Reply
  17. Kyle says

    January 12, 2015 at 7:52 am

    I just mentioned the split squat to someone today! I’ve recently discovered the soreness it can induce ๐Ÿ˜‰

    Reply
  18. candice says

    January 13, 2015 at 6:17 am

    i wonder if this is the year i could try and become a runner. so many are finding joy in running and marathon training. maybe i am missing out on something fun. thanks for the tips.

    Reply
  19. Juliana Rezaiezadeh says

    February 4, 2015 at 9:03 am

    Thanks for the great tips!

    Reply

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