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!
In this post you’ll learn how to build an effective strength training for runners program: What exercises to do, how many sets and reps to perform, how much rest to take, and how to combine your strength training with your running plan.
This week on the blog we are talking all about non-scale victories; alternative ways to measure progress in your health and fitness journey. Try these nine fitness tests, note your scores, and retest after several weeks of training. Improvements in your fitness do not always show up on the scale, sometimes they show in your performance.
If you’re a runner who needs to add strength training to your workout plan, I have a ton of exercise ideas you can perform with a heavy-duty Superband long loop resistance band. Take the Superband with you on your next run and knock out some resistance training on the go.
Runners need to pay attention to the middle child of the Glute muscles family, the Gluteus Medius. Try these exercises to strengthen this often neglected muscle, needed to keep the pelvis steady during runs.
Try these bridge exercise variations and progressions in your next workout to increase Glute and ab strength to run stronger.
Learn all about foam rolling: How to choose the correct foam roller, mobility tests to determine where you need to foam roll, advanced foam rolling techniques that go beyond the basics, learn how long and how often to foam roll for the best running performance and injury-prevention results!
Runners that strength train are stronger, faster and less prone to an injury. Try these six lower body exercises in my nine-week run stronger plan.
Strength training isn’t cross training, it’s as important to your run training programing as the long run and intervals. Not sure where to start? Incorporate these five strength training moves into your next workout to build the runner-specific strength that will help you improve your run.
A New Year’s Workout to kick off the year with a bang! Try this high-intensity workout that includes beginner, intermediate and advanced versions, so if you’re starting with your new year resolutions, or if you’ve been working out for years, this New Years-themed workout is for you.
You don’t need a lot of time or equipment to get in a good strength workout while traveling or away from the gym. Try this quick and efficient strength workout for runners on the go by using just a resistance band.