For workout Wednesday, this week I thought I would share what my workouts look like in a week. You may be surprised to learn that I don't spend hours in gym or obsess over my workouts. I want to stay healthy and fit, I enjoy running and sometimes I am training for a race.
I do the workouts that support my lifestyle, preferences and goals. I want to avoid injury, keep improving and stay healthy. For me sometimes that just looks like 20 minutes a day (excluding an endurance run if I am training for a race, which of course, is longer than 20 minutes). I don't kill myself in the gym. I try to stay active and healthy.
I am a fan of the 20 second work/10 second rest then repeat for four minutes protocol. I group two exercises together and alternate between them for four minutes. I'll do five of these mini circuits for a total of 20 minutes. I often switch up the exercises depending on how I am progressing, my goals and just to keep things interesting. This is just an example. Any good program will vary, progress and grow as you do.
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In this blog post I explain how to survive the summer running season by taking some time off the road and moving it into the gym, so that when fall training season rolls around, you’ll be primed and ready for your strongest running performances ever.
Download the strength training for runners guide PDF. You don’t need to spend hours in the gym to improve your running performance, these short and effective workouts will put you on the right track to becoming a stronger runner. No email address required for download.
The lunge is the perfect exercise for runners. It strengthens the glutes and hamstrings while challenging balance and core stability. Give these variations of the lunge a try in your next workout to train to run strong.
Don’t waste your time in the gym doing ineffective exercises that won’t help your running. This article covers the ultimate warm-up and strength circuits that every runner needs to improve in running.
HIIT the local track for this high intensity interval workout that includes running stadium stairs, 1/4 mile track repeats and strength exercises designed to improve strength, speed and power in runners.
Try these running intervals and strength circuits designed to improve your overall running strength and speed in one efficient workout. Download a free PDF of this workout with no email address required.
If you think you don’t have time to do a strength training for runners work out, try this four-minute full body Tabata-style workout as part of your warm-up before your next run.
Fartlek is not just a funny word. It’s Swedish for Speed Play. It’s running sprints like you did as a kid to catch up with your friends or to prove you can make it to the field first. It’s like a dog chasing a squirrel then stopping to smell the fire hydrant. It’s unstructured paces and distances based on feel. Learn to run faster by having fun with speed.
Forget doing 100 crunches a day, runners to need to build core strength and stability in all planes of motion.Try this challenging six-moves plank circuit for runners before your next run. How many times can you complete it with perfect form?
Enjoy the benefits of strength training for runners with these short and efficient workouts. Work them in your schedule before an easy run as part of a warm up or repeat in a circuit style for a full body workout on a non-running day. Run stronger, faster with reduced chance of injury.