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.
If you like this post, it helps me a lot when you share it with your friends and followers.
Stay strong runners!
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.