You can do these workouts with minimal equipment. We are starting small on purpose so that we can build strength over time. If you do the same workouts over and over, your body will adapt, and the same activities that gave you results last month may not be enough to continue to see new progress.Īfter these 30 days, you will need to increase the intensity of the workout with added weights or resistance or increase the duration with additional reps or sets to continue to see results. As you perform these exercises daily, you will need to increase the challenge of these exercises over time to keep progressing forward. A short daily foam rolling routine can help improve mobility and help ward off injuries. It’s beneficial to target tight or overactive muscles with foam rolling regularly. Your core includes your abdominal muscles, your back, and your hips.Įxercises that work your core are bridges, rows, bird dogs, planks, and push-ups. Strong back muscles help hold your posture upright, especially once you get tired on a run, and provides stability needed to power your stride. The core is everything below your chest and above your thighs, not just those six packs abs you covet. Again, we don't strengthen these muscles when we run, so if we don't intentionally work to strengthen these muscles, they can become weak and cause imbalances in strength.Įxamples of a rotational exercise is the lift and chop and lunge with overhead rotation. WHY DO RUNNERS NEED TO DO ROTATIONAL EXERCISES?īuilding rotational strength in the transverse plane provides stability between the upper and lower body. It serves runners well to build independent hip strength with unilateral exercises (one leg at a time).Įxamples of single-leg exercises are single-leg deadlifts, lunges, and side lunges. For the duration of your run, you are balancing on one leg or the other. When you run, both feet are never on the ground at the same time. WHY DO RUNNERS NEED TO DO SINGLE-LEG EXERCISES? Examples of lateral exercises are leg swings, side lunges, and curtsy squats. Incorporating lateral exercises that work hips, and inner and outer thighs will keep you running strong. If you only strengthen the muscles you use in this plane of motion (called the Sagittal plane), then the muscles needed to move in the other planes of motion get week and under-active, which can cause imbalances that can lead to injuries. Runners move in one plane of motion: forward. WHY DO RUNNERS NEED TO DO LATERAL EXERCISES? The intention of these exercises is not to develop maximal strength, but to develop runner-specific strength to improve your performance and longevity in the sport. Muscles stabilize the joints, so developed muscles around the joint help prevent joint injuries. Strong glutes, hamstrings, and quadriceps will give you the strength to run faster and longer, as they are the same muscles you use to run. We are a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to We're not wasting any time or energy or workouts that won't support your ultimate goal-to become a stronger runner. Understanding the reason you are doing the exercises can help with the motivation to do them. Work backward from your goal if your goal is a become a better runner, then the exercises you choose should support that goal. Runners need to train a bit differently than the average bodybuilder or lifter in the gym. A commitment to get stay healthy and strong lasts a lifetime.īefore I go into the exercises, let's first talk about why I chose the exercises I did for the challenge. We will use the next 30 days to develop a habit of regular runner-specific strength training, but it doesn’t end there. The 30-day challenge is the starting point. There's almost no downside to starting small if you are committed to making long-term changes, it will benefit you to start small and build slowly. You can always increase the intensity as you get stronger, but for daily workouts to build a new habit, short low-intensity exercises are most effective. We will begin with low-intensity moves to increase runner-specific strength. If you want strength training to become a habit, then introducing it daily in small doses is the most effective way to get started. I'll prove that you can get stronger, improve performance, and reduce the chance of injury with just a few minutes a day. If you're a runner that knows you need to incorporate strength training into your workout schedule, but not sure how to fit it all in, I created the 30-day strength training for runners challenge for you.
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