Hi, friends! Welcome to the latest edition of workout Wednesday! If you've been following along, each week I have been unveiling my strength for runners program, a little bit at a time.
The first month is an introduction to the program. If you have been running regularly but just beginning to incorporate strength training into your program, this is the perfect place to start.
There are two rest days each week, four easy runs (30 minutes or less) + four 20 minute strength sessions and one interval run. You can learn more about each component of the program by clicking on the links above or downloading the PDF calendar and printable workouts below. The words on the PDF calendar have clickable links (once you download) that will also take you to the blog post that describes the workouts in more details.
If you already subscribed to the blog then entering your email below will not cause you to receive duplicate emails. If you would rather just email me and I can send you the PDF, you can send the request to leagenders(at)gmail(dot)com.
Stay tuned for month two of the program. We will progress to a different format of strength training, will start incorporating weights as we get stronger and introduce some new running workouts. If you have tried the month one workouts and would like to provide some feedback, I'd love to hear it.
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Stay strong runners!
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.
Treadmills get a bad rap, but they have a lot of benefits including protection from the elements, a safe place to run early in the morning and late at night and most of all, they provide an easy way to control time and speed. Treadmills are perfect for speed interval training. Try this treadmill sprint interval workout that doesn't suck.
If your home gym dreams are bigger than your budget or available space, I'll show you how to build a portable gym on a small budget that can be tucked away in a closet when not in use. Build strength, stability, a strong core, and cardio fitness with this easy to assemble home gym for under $100.
If you think you don't have time for strength training, try this 6-move bodyweight leg and core workout to build strength in-between runs.
Try these quick dynamic stretches that move the joint through the full range of motion to warm-up before your next run to improve performance and help avoid injuries. It just takes a few minutes to warm up to maximize your running potential.
If you think you don't have time to do a strength training for runners workout, I can show you a few quick and effective resistance band exercises to do before you run in order to warm up, build strength, and activate your glute muscles, all which can help prevent injuries.