Welcome to the latest edition of "Workout Wednesday" when each week I share a new running or strength training for runners workout. This week, we are using the Tabata-style protocol to get in a quick full body strength workout in just four minutes (or go crazy and do it twice for eight minutes). This is a great workout to try as part of your warm-up before your next run. You don't have to strength train for hours at a time to reap the benefits. Try this workout three times this week before you run.
Tabata-style strength training for runners who don't have time to strength train.
We are a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites.
TABATA STRENGTH FOR RUNNERS
EQUIPMENT
You can download a free Tabata timer in the app store or on Google Play. I also like the GymBoss for timing intervals.
You'll need a set of dumbbells to perform this workout.
THE STRENGTH FOR RUNNERS WORKOUT
Perform the first exercise for 20 seconds
Rest for 10 seconds and set up for the next exercise
Perform the second exercise for 20 seconds
Rest for 10 seconds and set up for the next exercise
Perform the third exercise for 20 seconds
Rest for 10 seconds and set up for the next exercise
Perform the last exercise for 20 seconds
Rest for 10 seconds and set up to repeat all the exercises one more time.
The entire workout takes four minutes. Move quickly through the movements to keep your heart rate up, but not so fast that you can't maintain proper form. Choose a weight that feels a little heavy, but not so challenging that you can't continue the reps for 20 seconds.
Tabata strength for runners, save to your favorite Pinterest board for later.
BRIDGE TO CHEST PRESS
Lie on your back with your knees bent and your feet hip distance apart. Squeeze your glutes and abs as you push your pelvis toward the ceiling to form the bridge position. Holding the bridge, press the weights to the ceiling directly above your shoulders. Lower your body and your weights to the starting position. Repeat for 20 seconds.
PLANK ROW TO SIDE PLANK (ALTERNATING SIDES)
Start in straight-arm plank position with your wrists directly under your shoulders and your legs a little wider than hip width for stability. Keep your body in a straight line from your shoulders to ankles while engaging your core. Do not allow your hips to hike or sag down.
With your core tight and your glutes engaged lift your right elbow to row as you bend your elbow up toward the ceiling, keeping your arms close to your sides. Try not to rotate your body as you row, keep your core square to the ground.
Lower the weight, then twist to the right to move into a side plank position keeping your right leg in front of your left for stability. Reach your arm to the ceiling and hold for two seconds before returning to plank position. Repeat on another side. Alternate sides for 20 seconds.
ALTERNATING LUNGE TO HAMMER CURL
With a dumbbell in each hand at your sides, stand with your feet hip-width apart and your toes pointed straight ahead. 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. Once you are in the lunge position bend your elbows with your palms facing together to perform a hammer curl. Straighten your arms then push back up to starting position and repeat on your other side. Alternate for 20 seconds.
SQUAT TO SHOULDER PRESS
Holding the weights at chest height with your palms facing together, push your hips back and lower into a squat position until your elbows touch your knees, your thighs are parallel to the ground or as low as your flexibility will allow. Push up from the low squat position through your heels and raise your arms overhead to a shoulder press in one fluid movement. Repeat for 20 seconds.
Can you carve out four minutes before your next run to give this a try? Let me know how it goes. You can tell me in the comments or find me on Twitter or Instagram.
Like this post? know someone who may benefit? It helps me when you share with your friends and followers.
Runners who strength train are stronger, faster, and less injury-prone! While focusing on runner-specific exercises, I’ll show you the benefits of resistance training with one piece of equipment—a kettlebell. This program is five weeks of progressive workouts that take about thirty minutes each, two to three times per week.