5 Essential Strength Training Moves for Runners

You love to run. I am just like you. I love to run too. I came down with AOR (Adult Onset Runner) around the time I turned thirty. You see, I never played sports in high school, never ran track in college, never was interested in being active at all. When I first started running it was because I wanted to lose a few pounds. I had no idea it would change my whole life. I was clumsy and un-athletic. Actually, I am still clumsy and un-athletic, but that never stopped me from being a great runner! What tried to stop me were the nagging injuries. I would run and run and run. I thought the more running the better. 

But then I would get hurt and sidelined. Once I stopped running due to an injury (or sickness due to overtraining) I would lose my motivation for exercise and the weight would creep back on. I repeated this over and over again: Run too much, get hurt, stop running, gain weight, repeat. It was a terrible cycle and I learned to break it when I incorporated strength training (and recovery days) into my training. 

Now I run a lot less and strength train more. I still love to run and regularly run half marathons. Running is an important part of my training and my emotional wellbeing. There is nothing like hitting the pavement to clear my head, workout my body and release those feel-good endorphins. My goal in exercise is no longer to burn the most calories possible. I want to get stronger, build muscle and most importantly, stay healthy so I can keep running long into the future.

five essential strength moves for runners

FIVE ESSENTIAL STRENGTH MOVES FOR RUNNERS

The good news is that you don't have to spend hours in the gym if that is not your thing. Spend 30 minutes three times a week working on your strength and you might be surprised to find yourself a faster, healthier and a more balanced athlete. 

The Circuit

Complete the exercises in circuit style. Perform each exercise for one minute before moving to the next exercise without rest. Once you complete all five exercises in the circuit, take a one minute break before repeating the entire circuit two more times. In less than 30 minutes you will knock out these essential strength moves for runners. 

Warm up before beginning. 

A NOTE ABOUT PROGRESSION

Over time your body adapts to the stresses that you place upon it. That is why you'll find the exercises get easier after awhile. While it is nice that they feel easier, it is your sign that they are no longer as effective. I recommend starting this program using your bodyweight as the primary resistance. As you get stronger you can progress the exercises by adding weights. It is important to routinely evaluate your progress and increase the weight, intensity or time spent performing the exercises so that you can continually challenge yourself to get stronger.

After the description of each exercise, I added a tip on how to progress the exercise when you are ready. Generally it should take 3-6 weeks to adapt and be ready for the next progression, but every individual will progress at their own rate. 

LUNGE WITH TWIST

The lunge is a great exercise for strengthening glutes, hamstrings and quads. We add a twist because runners move in only one plane of motion (Sagittal plane: front to back) so it is necessary to gain strength in the other planes of motion in order to stay balanced. 

With your feet hip width apart and your toes pointed straight ahead, hold your core stable with your back straight Take one large step to lunge forward until your front knee is lined up over your ankle and your back knee is nearly touching the floor. Do not allow your knee to go past your toes. Once you are in the lunge position, twist your torso in the same direction as your front leg. Push back up to standing and change legs. Repeat for one minute then switch legs.

To progress this exercise: add weight or hold the weight out with straight arms.

SINGLE LEG DEADLIFT

When you run you are essentially balancing on one leg at time repeatedly for the duration of your run. If you perform exercises unilaterally (one side at a time) it will help reduce muscle imbalances, improve core strength & stability and increase runner-specific strength. The single leg deadlift is an ideal exercise for runners.

Standing on one leg, keep your knee lightly bent and perform a deadlift by bending at your hip while keeping your back straight and neck neutral. Extend your free leg behind you in line with your body. Lower until your back is parallel to the floor. With your back straight return to the upright position. Repeat for one minute then switch legs. 

single leg deadlift

To progress this exercise: add a dumb bell or kettlebell.

ROW TO SIDE PLANK

Core strength for runners is very important. Strengthening the muscles that make up your abs, hips, glutes, lower back and pelvis are critical to helping you become a stronger, faster, less injury-prone runner.

Start in a high straight arm plank position with your wrists directly under your shoulders and your legs 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 up 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.

Twist to the right to move into a side plank position stacking your right leg over your left foot. Reach your arm to the ceiling and hold for 5 seconds before returning to plank position. Repeat for one minute then switch sides.

row to side plank (part one)

row to side plank (part two)

To progress this exercise: add a dumb bell or kettle bell.

SQUAT

Squats are a great exercise for runners because they help increase the strength needed to run faster on flat surfaces and get us up those hills.

Starting with your feet hip width apart push your hips back and then lower  your body by bending your knees until your thighs are parallel to the floor or as low as your flexibility will allow. In the low position, engage your core, squeeze your glutes and push up to standing Take a deep breath in as your lower to the squat and breath out as you explode up to standing. Repeat for one minute before moving on to the next exercise.

squat

To progress this exercise: Try single leg squats or add weight. 

HIP THRUSTER (BRIDGE)

The hips and glutes generate the power to propel you forward during your stride. This exercise is fantastic for building both hip and glute strength for runners. 

Lie on your back with your knees bent and your feet flat on the floor. Reach your arms over your head towards the ceiling while raising your hips off the floor so that your body forms a straight line from your shoulders to your knees. Pause at the top then slowly lower your hips back to the floor. Repeat for one minute.

hip thruster (bridge)

To progress this exercise straighten one leg and lift off the floor while in the bridge position. Switch legs and repeat. 

It's important to remember that while I am a certified personal trainer, I am not your trainer. Please get clearance from a medical professional before beginning a new exercise program and consult with a fitness professional who knows your unique history, needs and abilities. 

5 essential strength training moves for runners

Running is no doubt a fantastic exercise for losing or maintaining weight, for building endurance and feeling great. To improve in running you have to run more, but as a personal trainer, I highly recommend balancing your running routine with some weekly strength training moves. It will help you become a stronger runner, help avoid injuries and keep you running healthfully long into the future! 

Try it out and let me know what you think!

Coach Lea

Bodyweight Bootcamp: Four Minute Tabata-Style Workout

Guess what the #1 reason is that people give for not working out? Not enough time. We all know what that's like. Between work, family and social obligations it can certainly feel like there are not enough hours in the day to get everything done, especially that one hour workout that you intended to do. 

I have a solution. How about a four minute full body workout? Now, I'm not suggesting that anyone ever got in the best shape of their lives by working out for four minutes day. I'm saying for those days when life gets in the way, a quick four minute workout can help boost your energy levels, release those feel-good endorphins and help you get in a little strength and cardio training to maintain your fitness.

This is a twist on a Tabata-style workout. Traditional Tabata workouts push as hard as possible for 20 seconds, then rest for 10 seconds before moving on to the next exercise. In this version you will perform the moves for 20 seconds then do an isometric hold for 10 seconds. Repeat four times with a one minute rest between sets and in only 20 minutes you'll get in 4 sets of a full body workout. 

Ready?

Free PDF printable - download here

SQUATS

Starting with your feet hip width apart push your hips back and lower until your thighs are parallel to the floor, like you are sitting back in a chair, or as low as your flexibility allows. In the low position, engage your core, squeeze your glutes and push up to standing. Take a deep breath in as your lower to the squat and breath out as you return up to standing.

Repeat for 20 seconds then hold in the low squat position for 10 seconds.

PUSH UPS

Start in a high plank position with your hands placed a little wider than your shoulders. Keeping your body in a straight line, while engaging your core bend your elbows slowly to lower your chest to the floor. Once in the low position, push back up to the starting position. If this is too challenging, drop to your knees. 

Repeat for 20 seconds then hold in the low position for 10 seconds.

BRIDGE THRUSTERS

Lie on your back with your knees bent and your feet flat on the floor. Raise your hips off the floor so that your body forms a straight line from your shoulders to your knees. Pause at the top then slowly lower your hips back to the floor.

Repeat for 20 seconds then hold the bridge position for 10 seconds.

MOUNTAIN CLIMBERS

Start in a high straight arm plank position with your wrists directly under your shoulders with your legs 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 up or sag down. Quickly bring your right leg, then your left leg in to touch your elbows.

Repeat for 20 seconds then hold the high plank position for 10 seconds.

LUNGES (EACH LEG)

With your feet hip width apart and your toes pointed straight ahead, hold your core stable with your back straight and take one large step with your right leg to lunge forward until your front knee is lined up over your ankle, your right thigh is parallel to the floor and your back knee is nearly touching the floor. Do not allow your knee to go past your toes. Use your right leg to push back up to standing in the same position as you started.

Repeat for 20 seconds then hold in lunge position for 10 seconds. Change legs.

SIDE PLANK DIPS

Start in a side elbow plank position with your elbow directly under your shoulders. Keep your body in a straight line from your shoulders to ankles while engaging your core. Lower your hips to the ground to "dip" then return to side plank position. 

Repeat for 20 seconds then hold in side plank position for 10 seconds. Do not allow your hips to hike up or sag down while performing the isometric hold. Repeat on other side.

Can you find four minutes in your day to give it a try? If you do, let me know what you think!

Coach Lea

Bodyweight Bootcamp: Crazy Eights Workout

Welcome to another edition of Workout Wednesday! You may already know that I have been teaching a bodyweight bootcamp but in case you do not live in North Texas, I thought it would be a fun idea to share a portion of my weekly classes here so you can try them at home (or outdoors!).  If you missed last week, we did a fun 5x5x5 workout.

Crazy Eights Bodyweight Bootcamp

Crazy Eights Workout

I love this intense circuit-style bodyweight workout. You'll get a full body strength and cardio workout in one. The great thing about bodyweight workouts is that you don't need any equipment so you can do them anywhere! Hubby and I hit Trinity Park in Fort Worth this past weekend to have a little fun in the great outdoors. 

You'll perform 8 reps of each exercise before moving onto the next one with no rest in between exercises. Once you complete the 8 reps of 8 exercises, you will rest one minute before repeating the circuit seven more times for a total of eight rounds! Crazy Eights, indeed!

Do not rush the exercises. Perform them slowly to ensure proper form.

SQUATS

Starting with your feet hip width apart push your hips back and lower until your thighs are parallel to the floor (like you are sitting back in a chair) or as low as your flexibility allows. In the low position, engage your core, squeeze your glutes and push up to standing. Take a deep breath in as your lower to the squat and breath out as you return up to standing.

PUSHUPS

Start in a high plank position with your hands placed a little wider than your shoulders. Keeping your body in a straight line, while engaging your core slowly lower your chest to the floor. Once in the low position, push back up to the starting position. If this is too challenging, drop to your knees. 

LUNGE RIGHT

With your feet hip width apart and your toes pointed straight ahead, hold your core stable with your back straight and take one large step with your right leg to lunge forward until your front knee is lined up over your ankle, your right thigh is parallel to the floor and your back knee is nearly touching the floor. Do not allow your knee to go past your toes. Use your right leg to push back up to standing in the same position as you started.

LUNGE LEFT

With your feet hip width apart and your toes pointed straight ahead, hold your core stable with your back straight and take one large step with your left leg to lunge forward until your front knee is lined up over your ankle, your left thigh is parallel to the floor and your back knee is nearly touching the floor. Do not allow your knee to go past your toes. Use your left leg to push back up to standing in the same position as you started.

PLANK ROW

Start in a high straight arm plank position with your wrists directly under your shoulders with your legs 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 up 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. Repeat on your left side. This is one rep.

BICYCLES

Lie flat on the floor with the lower back pressed into the ground. Place your hands on either side of your head, do not lock your fingers or pull the head up. Lift your knees to a 45 degree angle. Lift your head and shoulders off the floor and touch your right elbow to the left knee while pulling your knee up towards your head. At the same time, straighten your right leg, keeping it several inches off of the floor, similar to the motion you'd make while pedaling a bicycle. Repeat on other side. This is one rep.

TRICEP DIPS

Position your hands shoulder width apart behind you on a bench or chair. (We use a window ledge at the studio!) Slide your butt off the front of the bench with your legs extended out in front of you. Bend your elbows to lower your body toward the floor until your elbows are at about a 90-degree angle while keeping your back close to the bench. From the low position, straighten your elbows to return to the starting position. Keep your shoulders down as you lower and raise your body. If this is too challenging you can bend your legs to modify the exercise.

BURPEES (Everyone's favorite!)

Stand with your feet hip width apart, lower into a squat position until your hands are flat on the floor in front of you. Jump your legs backwards into a high plank position. Jump both feet forward so you are back in the squat position. Jump up and raise both hands over your head. If this is too challenging, step back and forward from plank position instead of jumping. 

Don't forget to warm up and cool down before and after every exercise session. It is important to remember that while I am a certified personal trainer, I am not your trainer. Please consult with a Doctor or a fitness professional that knows your unique abilities and fitness levels before beginning any new workout program. 

We couldn't leave the park without having a little fun first!

Try out my crazy eights workout and let me know how it goes!

Coach Lea

5 x 5 x 5 Workout Body Weight Bootcamp

Hi, fitness friends.

Welcome to another edition of bodyweight bootcamp. This is a weekly post where I share a portion of the beginners bodyweight bootcamp class that I teach every Tuesday evening in Hurst, TX. I'd love it if you would join me for a bootcamp class whether in person in Hurst, TX or try out my workout here. 

5 x 5 x 5 circuits

To complete the 5 x 5 x 5 workout you will perform five reps of each exercise in the circuit for five minutes. Repeat the exercises in the circuit until the five minutes are up. Take a one minute break between circuits. Complete all five circuits for a full body weight workout. 

Get a FREE printable PDF version of this 5x5x5 body weight workout here! 

Circuit 1

Glute Bridge March and Bicycles

Perform 5 reps of each exercise and repeat until the five minutes are up. 

Glute bridge march: Lie on your back with your knees bent and lift your hips off the floor while squeezing your glutes and abs. Bring your knees in towards your chest to march. March on the right leg then left leg equals one rep. Don't forget to breathe!

Bicycles: Lie flat on the floor with the lower back pressed into the ground. Place your hands on either side of your head, do not lock your fingers or pull the head up. Lift your knees to a 45 degree angle. Lift your head and shoulders off the floor and touch your right elbow to the left knee while pulling your knee up towards your head. At the same time, straighten your right leg, keeping it several inches off of the floor, similar to the motion you'd make while pedaling a bicycle. Repeat on other side.

Circuit 2

Squats and Curtsy Squats

Perform 5 reps of each exercise and repeat until the five minutes are up. 

Squat: Starting with your feet hip width apart push your hips back and lower until your thighs are parallel to the floor (like you are sitting back in a chair) or as low as your flexibility allows. In the low position, engage your core, squeeze your glutes and push up to standing in an explosive movement Take a deep breath in as your lower to the squat and breath out as you return up to standing.

Curtsy Squat: Stand with feet shoulder-width apart, hands on hips. Cross right leg behind body and to the left. Bend left knee 90 degrees, or as low your flexibility will allow, toes pointing forward, then return to starting position. Repeat on other side. This is one rep.

Circuit 3

Tricep Dips and Plank Rows

Perform 5 reps of each exercise and repeat until the five minutes are up. 

Plank rows: Start in a high straight arm plank position with your wrists directly under your shoulders with your legs 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 up or sag down.

With your core tight and your glutes engaged lift your right elbow to the ceiling. Repeat with left arm. Row on right arm, then left arm equals one rep.

Circuit 4

Kneeling Up/Down and Lunges

Perform 5 reps on each leg of each exercise and repeat until the five minutes are up.  

Kneeling up/down: Start in a kneeling position on a mat. Leading with your right leg, push yourself up to standing position. While standing, leading with your left leg, lower yourself back down to kneeing position. Repeat on opposite leg, use your left leg to stand and right to return to kneeling.

Lunges: With your feet hip width apart and your toes pointed straight ahead, hold your core stable with your back straight and take one large step to lunge forward until your front knee is lined up over your ankle and your back knee is nearly touching the floor. Do not allow your knee to go past your toes. Push back up to standing and change legs. Lunge on right leg then left leg equals one rep.

Circuit 5

Pushups and Mountain Climbers

Perform 5 reps of each exercise and repeat until the five minutes are up. 

Pushups: Start in a high plank position with your hands placed directly under your shoulders. Keeping your body in a straight line, while engaging your core slowly lower your chest to the floor. Once in the low position, push back up to the starting position. If this is too challenging, drop to your knees. 

Mountain Climbers: Start in a straight arm plank position with shoulders directly over wrists. Step one foot up in line with hip, then step back to plank position. Repeat with opposite foot. This is one rep. Move as quickly as possible while keeping your core engaged and breathing normally. 

Warm up and cool down before and after every workout. It is important to remember that while I am a certified personal trainer, I am not your trainer. Please speak to a doctor or fitness professional that understands your unique fitness level and abilities before beginning any new exercise program. 

Try it out and let me know what you think!

Coach Lea

Workout Wednesday Bodyweight Bootcamp: Rep Ladder Circuit

Hi, fitness friends!

I started teaching a beginners' bodyweight bootcamp class this month at ComCardio in Hurst, TX. It is a lot of fun and I am excited about building this class from the ground up. ComCardio is a brand new studio that caters to all fitness levels and abilities. They have a variety of classes including indoor cycling, indoor bodyweight bootcamp (my class!), a dumbbell class and Zumba! I also host a free weekly run club there that is turning out to be a lot of fun. 

I'd love if you would join me on Tuesday nights for my class (first class is free and they offer affordable class packages after that). I know not everyone lives near Hurst, TX so I want to offer a small portion of my weekly classes online, so you can try some of my workouts at home for free. 

The great thing about bodyweight boot camp is that we use our own body as the resistance, so there is no need for additional weights or equipment at this time. As you get stronger, you can add weights to the exercises to progress them.

This first workout in this series starts with the basics of bodyweight exercises: the squat, the pushup and the lunge. I love ladder rep workouts because the intensity increases with each circuit by adding additional reps and time to the isometric holds.

Before beginning your workout, prepare your body for exercise by performing a series of dynamic warm up exercises. This is also a great time to foam roll any tight/overactive muscles.

Squats

Start with your feet about hip width apart with your toes pointing forward. Take a deep breathe in, push your hips back and lower until your thighs are parallel to the floor (or as low as your flexibility will allow). Exhale as you push yourself back to standing position.

HOLD: Hold the low position for the required time. Feel the burn!

REPS: Lower yourself into position at a tempo of 4 seconds, hold for 2 seconds in the low position, then push up to standing for 1 second. That'e one rep. Repeat for the required reps in the circuit.

Push-Ups

Place hands shoulder-width apart on the floor in a high plank position. Your body should form a straight line from your heels to your head. Engage your abs, bend your elbows, and lower your body until your chest is about one inch above the floor. Do not allow your butt to stick up in the air or your hips to sag as you lower. Press yourself back up. If you do not have the strength to do a full pushup on your toes, drop to your knees to reduce the weight. 

HOLD: Hold the high plank position for the required time. Engage your abs!

REPS: Lower yourself into position at a tempo of 4 seconds, hold for 2 seconds in the low position, then push up high plank for 1 second. That'e one rep. Repeat for the required reps in the circuit.

Lunges

With your feet hip width apart and your toes pointed straight ahead, hold your core stable with your back straight and take one large step to lunge forward until your front knee is lined up over your ankle and your back knee is nearly touching the floor. Do not allow your knee to go past your toes. Push back to starting position and switch legs

HOLD: Hold the lunge position for the required time. 

REPS: Lower yourself into position at a tempo of 4 seconds, hold for 2 seconds in the low position, then push up to standing for 1 second. That'e one rep. Repeat for the required reps in the circuit. Repeat legs!

The Circuits

For the first circuit you will move through each of three exercises without a break, performing the hold followed by the required reps before moving onto the next exercise. Once you complete the circuit, take a 30 second break before moving on to the next one.

For example in the first circuit, you will hold in low squat position for 10 seconds then perform 10 reps. Move onto the push up hold (high plank) for 10 seconds then perform 10 push up reps. Perform the lunge hold on the right leg, then the left leg and finish the circuit with the lunge reps on each leg. Rest for 30 seconds before moving onto the next circuit. 

As you work into the high rep circuit be sure that you are completing the reps with good form. If you feel tired and your form is suffering, rest and restart as often as needed in order to complete the number of reps safely. 

Once you complete the circuits be sure to cool down and stretch before ending your workout. 

It's important to remember that while I am a certified personal trainer, I am not your trainer. Please get clearance from a medical professional before beginning a new exercise program and consult with a fitness professional who knows your unique history, needs and abilities. 

I look forward to sharing a small part of my bodyweight bootcamp classes with you each week!

Try it out and let me know what you think.

Like this post? Please consider sharing.

Coach Lea