Fit To Run: Month 2 Strength for Runners Workout B

Welcome to the latest edition of workout Wednesday! Each week I've been unveiling a part of my strength for runners program. This program allows you to fit in quick and effective strength training workouts around your regular running routine. You don't have to spend hours in the gym, just carve out about 20 minutes after your easy-paced runs three times a week to become a faster, stronger, more well-rounded, less injury-prone runner. 

This week I am sharing the second strength workout in month two. At the end of the post you will be able to download a printable version of this workout and the instructions. If you like this workout, can I ask you to save it to Pinterest? 

FIT TO RUN: MONTH 2 STRENGTH WORKOUT (B)

EQUIPMENT:

Gym Mat

INSTRUCTIONS:

Perform the assigned reps of each exercise then move to the next exercise without rest. When you have completed all the exercises, rest for one minute (or as long as you need) and then repeat the circuit one or two more times. 

LOW TO HIGH PLANKS

Position your elbows on the floor and your shoulders directly over your elbows. Your body should be in a straight line parallel to the floor. Engage your core, pulling your belly button into your spine while breathing normally. Be careful not to sink or raise your hips in the air. Do not clasp your hands in front of you. 

Straighten your right arm, then your left to lift yourself up to a straight arm plank position. Then lower yourself back down to a forearm plank. That is one rep. Next rep start with with your left arm, then your right when lifting to a straight arm plank to reduce stress on your shoulders. Perform six reps before moving to the next exercise. 

PLANK JACKS

In a high plank position place your shoulders directly over your wrists. Your body should form a straight line from your head to your heels. Don't allow your hips to drop or raise up. Engage your abs and breathe normally. Start with your feet together then jump your legs wide out to the sides (like the motion of a standing jumping jack) and then back together. Perform 8 reps before moving on to the the next exercise

SINGLE LEG SQUAT WITH BENCH

While the single leg squat is an advanced move, there is a safe variation that almost anyone can perform. I like using a bench for the low position. Balance on one leg with your knee slightly bent and lower yourself as slowly and as controlled as possible until you are sitting on the bench. Work to keep your standing knee inline with your outside toe as you lower to the bench (don't allow it to collapse inward). Keeping the 2nd leg off the ground stand back up to the starting position. Repeat six reps on each leg before moving on to the next exercise.

REVERSE LUNGE

Stand tall with your hands at your sides (add dumbbells to progress the exercise). Take a large, controlled step backward with your left foot. Lower your hips so that your right thigh is parallel to the floor and your right knee is over your ankle. Complete the rep by pressing your right foot into the floor and bringing your left leg forward to return to standing. Alternate legs to complete 8 reps on each side. 

PUSH UP

Start in a high plank position with your hands placed a little wider than your shoulders and your fingers pointing forward. 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 or perform the reps with your hands on an inclined surface like a bench or counter.

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Fit To Run: Month 2 Strength for Runners Workout

Welcome to the latest edition of Workout Wednesday! Each week I've been unveiling a new component of my strength for runners program. So far I've released the first month of strength workouts and an interval cardio workout as well as a treadmill hill workout as part of month two. 

In the first month we did a time-based protocol. The idea is to keep moving and get your strength work done quickly and efficiently. This month we will start to incorporate weights and will count reps in a circuit fashion. 

These are intended to be quick workouts that you can tack on to the end of your easy run days (less than 30 minute runs at an easy pace). I would recommend this workout twice a week.

This post contains affiliate links. That means if you click on a link in this post and make a purchase that I make a small percentage of the sale at no additional cost to you. No one is getting rich here, it just helps with the running (pun intended) of this blog. 

FIT TO RUN: MONTH 2 STRENGTH WORKOUT (A)

EQUIPMENT:

8lb dumbbell
Gym Mat

INSTRUCTIONS:

Perform the assigned reps of each exercise then move to the next exercise without rest. When you have completed all the exercises, rest for one minute (or as long as you need) and then repeat the circuit one or two more times. 

PLANK ROW TO SIDE PLANK

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 (get that butt out of the air) 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.

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 3-5 seconds before returning to plank position. Repeat on other side.

SINGLE LEG LIFT & CHOP

Stand on your right leg and grip the weight on each end with two hands. Reach your arms straight up over your right shoulder and slightly twist your torso to the right. With straight arms, bring the weight across your body and down towards the outside of your left knee by rotating your torso and shoulders. Repeat on other side. 

MOUNTAIN CLIMBER

Start in a 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 in to touch your elbow, then back to plank position. Repeat on other side. Right then left equals one rep. Move as quickly as possible while maintaining strict form. 

SINGLE LEG DEAD LIFT

Standing on one leg, keep your knee slightly 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. Grip the weight on each side with two hands and lower until your back is parallel to the floor. With your back straight return to the upright position. Repeat on other side

BRIDGE WITH WEIGHTED PULL OVER

Lie on your back with your knees bent and your feet flat on the floor. Keeping your elbows in a slightly bent position, draw the weight backward until it touches 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 and arms back to the floor.

Stay tuned for the next strength workout in this series.

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Fit to Run: Run for the Hills

Welcome to the latest edition of Workout Wednesday, when each week I share a new running or strength training workout. This week we are doing hills! Every runner's favorite workout is a hill workout, right? (Crickets). OK, so maybe they are not the favorite, but I assure you hill repeats are some of the most effective interval workouts for runners looking to improve running strength and increase speed. What's not to love about that?

I put together this hill workout that you can try on a treadmill. It is only 19 minutes long, but you'll get in a great workout during a short period of time. 

THE WORKOUT

Always warm-up before beginning any workout. 

Start by running for two minutes at 0% incline
Increase the incline to 2% and run for one minute at a hard effort (RPE 7-8)
Recover by jogging at an easy pace for one minute at 0% incline
Increase the incline to 4% and run for one minute at a hard effort
Recover by jogging at an easy pace for one minute at 0% incline
Increase the incline to 6% and run for one minute at a hard effort
Recover by jogging at an easy pace for one minute at 0% incline
Increase the incline to 8% and run for one minute at a hard effort
Recover by jogging at an easy pace for one minute at 0% incline
Decrease the incline back down to 8%, 6%, 4%, 2% with one-minute easy jog recovery between reps at 0% incline.
Cool down for two to five minutes

WORD TO THE WISE

This is a short but challenging workout. Allow your body adequate time after this workout to properly recover. Most athletes will need two to five rest and/or recovery days between hard workouts. You can do easy runs or lower impact activities during this time. Adaptation (getting faster and stronger) happens during rest, not during the actual workout. Be sure to allow your body the proper time for recovery from intense workouts in order to reap the benefits of your hard work. 

Never blindly follow a workout on the internet. Listen to your body. If you need more recovery time between reps, then take two minutes (or three). If an 8% incline is too hard, then only go to 6% or 4% and work to increase it in the future as you get stronger and fitter. If one-minute intervals are too much, start at 30 seconds. Always work according to your own fitness ability. Pushing beyond your limits will only lead to frustration, burnout, and injury. Start small when necessary and allow yourself the space to grow. Need help? Have questions? I'd love to help. 

Interested in hill workouts that you can try outdoors? I wrote a post last year about running hills that you may find helpful.

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FIT TO RUN: MONTH ONE WORKOUTS, PUTTING IT ALL TOGETHER

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. 

Introduction
Goal Setting
Nutrition 101 for athletes (yes, that means you)
Rest and recovery
Fit to Run: Easy Run + Strength Training A
Fit to Run: Interval Run
Fit to Run: Easy Run + Strength Training B

MONTH ONE

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!

Coach Lea

Fit to Run: Easy Run + Strength Day B

Welcome to the latest edition of #workoutwednesday! If you've been following along, you know I've been putting together a strength training program that can be incorporated into any running program. Most runners know they should be strength training to get stronger, faster and become less prone to injury, they are just not sure how to fit it all in. I'm here to help.

I am excited to share my strength training for runners program with you as it unfolds. Each week I will share a new component of the program. We are starting with phase one which will last four weeks. I wrote an introduction to the program that explains how I am putting it all together. The intention is to slow-drip the content to my blog readers as it is created and then eventually offer it as an ebook once it's complete. 

If you subscribe to my blog you won't miss any of it as it is released. Enter your name and email to download a printable version of this workout. If you are already subscribed, you won't receive duplicate emails if you enter your email again to get the download.

This post contains affiliate links. That means if you click on a link in this post and make a purchase, I make a small percentage of the sale at no additional cost to you. No one is getting rich here, it just helps with the running (pun intended) of this blog. Thanks, as always, for your support. 

STRENGTH AND RUNNING

If you are following along, Day one is an easy run + strength training A, Day 2 is an interval run that can found here. Week one day three is another easy run at conversational pace plus strength training B

FIT TO RUN

EASY RUN

The easy run should be 30 minutes or less at at a low intensity at conversational pace. This means the effort level is leisurely and you can hold a conversation without gasping for breath between sentences. You can learn more about Rate of Perceived Exertion or RPE and how to determine your effort level in this post. The purpose of this workout is to build and maintain and running base. 

It is also a short run so that you can fit both your run and your strength training workout in under an hour. It is not my intention to have you working out for 2 hours a day. Let's get it done quickly and efficiently so you can get back to that thing called your life. We will advance into some longer runs and higher intensity workouts in the next month.

STRENGTH DAY B

The strength training workout is about 20 minutes including rest periods. We are starting out with bodyweight exercises that can be progressed by adding weights as you get stronger. 

This workout uses a 20 second work/10 second rest protocol repeated for 4 minutes. You can search "Tabata timer" in the app store or on Google play to find a free timer. I use this wall mounted interval timer in the #shredshed and the  GymBoss timer at bootcamp or outdoors.

For each round you will alternate between two exercises for the four minute duration.

Exercise one: 20 seconds
rest 10 seconds
Exercise two: 20 seconds
rest 10 seconds
repeat for four minutes
rest one minute between rounds

These particular exercises were selected to strengthen your core (which includes your hips). Runners often have muscle imbalances because as you run, your quadriceps (front of your thigh) and your calves grow strong while your hips and hamstrings are under utilized. 

Be sure to warm up before beginning any exercises.

ROUND ONE

BIRD DOG

On all fours with your wrists directly underneath your shoulders lift one arm off the floor to shoulder height while lifting the opposite leg in line with the hip. Hold for 20 seconds, then rest for 10 seconds. Switch arms/legs on each round. Flex your abs and glutes during the move while breathing normally.

SUPERMAN

Lying face down on the floor with your arms extended in front of you, raise your arms, chest and thighs off of the floor and hold for 20 seconds, the rest for 10 seconds before moving on to the next exercise.

ROUND TWO

HIP RAISES

Lie on your side with your legs stacked on top of one another. Lift your top leg to about 45 degrees before lowering. Repeat for 20 seconds and rest for 10 seconds before moving on to the next exercise. Alternate sides on each round.

SIDE PLANK

Lift yourself up into an elbow side plank position with your shoulder directly over your elbow. Stack your feet and don't allow your hips to drop. Hold the position for 20 seconds before resting for 10 seconds before moving onto the next exercise. Alternate sides on each round. 

ROUND THREE

LOW PLANK

Position your elbows on the floor with your shoulders directly over your elbows. Your body should be in a straight line parallel to the floor. Engage your core while breathing normally. Squeeze your glutes. Be careful not to sink your hips or raise your butt in the air. Do not clasp hands in front as this throws off your alignment. Hold for 20 seconds, rest for 20 seconds before moving on to the next exercise.

LOW PLANK CRAWLER

Hold the same position as above. While in the low plank position, bring your knee out to side and bring as close to your elbow as your flexibility will allow. Be careful not to sink your hips low or raise your butt in the air. Alternate sides for 20 seconds, then rest 10 seconds before moving on the next exercise

(You will probably hate me after this round. If it is too challenging, you can make it a little easier by doing straight arm plank instead of low plank)

ROUND FOUR

RUSSIAN TWIST

Sit with your back at a 45 degree angle. Lift your heels off the ground to increase the challenge. Rotate your torso to touch both hands to the floor on one side, then alternate and touch both hands to floor on the other side. You can add a weight or medicine ball to increase the challenge. Alternate sides for 20 seconds, rest for 10 seconds before moving on to the next exercise. 

TRICEP DIP

Position your hands shoulder width apart behind you on a bench or chair.  Slide your bum 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. Repeat for 20 seconds then rest for 10 seconds before moving on the next exercise. (Yes! Runners need strong arms too.)

PUTTING IT ALL TOGETHER SO FAR

Introduction
Fit to Run: Easy Run + Strength Training A
Fit to Run: Interval Run
Fit to Run: Easy Run + Strength Training B (this post)

Hope you will stay tuned for future installments as we progress through the program. Coming up next are more running workouts, new strength workouts and more on nutrition for performance. 

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Coach Lea