Hi, Friends. Welcome to the latest edition of Workout Wednesday. This week I put together a workout that is great for runners who want to squeeze in some strength training but don't have a lot of time. This is a perfect workout for after your run on an easy day (less than 30 minutes) or on a non-running day. It only takes 30 minutes, doesn't require any equipment and is a full body workout. This workout will benefit runners by improving running performance and overall athleticism. Strength training goes a long way in injury prevention for runners by strengthening the muscles surrounding the joints and strengthening the muscles that are not worked during running to help prevent muscle weaknesses and imbalances. Ready to get started?
WHAT YOU'LL NEED
You will need a Tabata timer. You can download free timers in the app store or play store. There are plenty of free options if you don't mind the ads. I use a GymBoss Timer (<--affiliate link) in the #shredshed and at my bootcamps.
TABATA: HOW IT WORKS
Tabata is one of my favorite workout formats because it is quick and effective. The idea is to workout as hard as possible (high intensity) for 20 seconds, rest for 10 seconds and repeat for four minutes.
In this circuit we are combining a strength exercise with a cardio exercise. In each round you will perform:
EXERCISE 1: 20 SECONDS
REST: 10 SECONDS
EXERCISE 2: 20 SECONDS
REST: 10 SECONDS
EXERCISE 1: 20 SECONDS
REST: 10 SECONDS
And so on...for four minutes.
Rest for one minute between rounds. Please always warm up before your workout and cool down/stretch afterwards.
With your feet hip width apart and your toes pointed straight ahead, engage your core and keep your back straight. Take one large step with your right leg to lunge forward until your front knee is lined up over your ankle and your back knee is nearly touching the floor. Resist the urge to lean forward or rest your arms on your thighs. Once you are in the lunge position pause for one second and push back up to starting position. Repeat on opposite leg, alternating for 20 seconds.
Lunge forward as described above with your right thigh parallel to the floor. Swing your arms for balance and momentum, jump up and switch legs landing in a lunge with your left foot forward. Repeat for 20 seconds.
Start in a high plank position with your hands placed directly under your shoulders. Keep your body in a straight line from your shoulders to ankles. While engaging your core slowly bend your elbows to lower your chest to the floor. Once in the low position push back up to the starting position. If this is too challenging, drop to your knees.
Start in a straight arm plank position with shoulders directly over wrists. Bring your knee in towards your elbow then back to plank position. Repeat with opposite foot. This is one rep. Move as quickly as possible while keeping your core engaged.
Starting with your feet hip width apart push your hips back and lower until your thighs are parallel to the floor (like you are sitting back in a chair) or as low as your flexibility allows. In the low position, engage your core, squeeze your glutes and push up to standing. Take a deep breath in as your lower to the squat and breath out as you return up to standing.
Stand up straight with the feet hip width apart. Jump from one foot to the other while using your core to lift your knee to hip height. Swing your arms with each rep. Touch the ground with the balls of your feet quickly moving back and forth between legs.
In a high plank position place your shoulders directly over your wrists. Your body should form a straight line from your head to your heels. Don't allow your hips to drop or raise up. Engage your abs and breathe normally. Hold for 20 seconds
Starting in a high plank position as described above with your feet together at the starting point. Jump your legs wide out to the sides (like the motion of a standing jumping jack) and then back together.
SIDE LUNGE (EACH SIDE)
With both toes pointing forward, push your hips back and take a large step to your right and bend your right knee into a side lunge position and straighten your left leg. Lower your hips as low as your flexibility will allow. Push back to starting position and repeat on the other side alternating for 20 seconds.
CURTSY SQUAT WITH HOP
Stand with your feet hip apart. Cross your right leg behind the body and to the left. Bend left knee 90 degrees or as low your flexibility will allow, toes pointing forward. From the low position hop back up to the starting position and lower to the other side. Repeat for 20 seconds.
Lie face down on your stomach with your legs and arms extended and your palms facing the floor. Simultaneously lift your chest, arms and thighs several inches off the floor up toward the ceiling while holding your midsection stable. Hold for two seconds and lower back down.
Stand with your feet hip width apart, lower into a squat position until your hands are flat on the floor in front of you. Jump your legs backwards into a high plank position. Jump both feet forward so you are back in the squat position. Jump up and raise both hands over your head. If this is too challenging, step back and forward from plank position instead of jumping.
Give it a try and let me know what you think. Always remember that intense workouts like this one should be surrounded by easy days and/or rest days. Adaptations (aka getting strong) occur during rest. Allow your body the time it requires to repair, recover and get stronger.
Have questions? Leave them in the comments or be a part of my new series "Ask the Trainer" and have your questions answered in a future blog post.
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I am a NASM personal trainer and RRCA adult distance running coach that specializes in strength training for runners. I offer in-person training in the Shredshed, online training and Fit to Run bootcamps. If you are interested in a more in-depth running or strength training plan, please contact me. Have questions? I'd love to help.
While I am a certified personal trainer, I am not your personal trainer. Since I don't know your exercise abilities, injury background or medical history, please see your doctor before beginning any new exercise program. This is an opinion blog. No information in this blog is intended to be taken as medical advice or prescription. Please see your doctor and/or registered dietitian for any health concerns.