Molly McNamee | Strength Training For Runners
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Strength Training For Runners

Spring has sprung, which marks the start of spring training for many sports. Even if it is your “off-season” as an athlete. Chances are you are still training. Throughout the month of April, I will be posting workouts to help athletes get stronger! Today we are going to go over a strength training workout for runners.

Not a runner? No problem, this will still be an incredible workout regardless.

This routine will focus on building strength in the core, glutes, hamstrings and calves. You may have done some of today’s exercises before, but a few will be completely new. So make sure you listen to my tips on form. If you want even more instruction for each exercise, join the MFit Membership for a breakdown of each movement in the MFit Exercise Library.

Before we get into the workout, I want to take a moment to talk about why it is so important that runners cross train with muscle-building workouts like this one.

Running is so hard on the body. A lot of pressure is put on the joints with every step. Today’s exercises will help build muscle around the joints that are at risk (knees, ankles, back) to make a runner’s stride stronger and SAFER! Cross-training is also good to combat boredom and overtraining.

Today’s workout can be done without equipment. However, I will be using mini bands for a few of the exercises in the video. Adding resistance bands to the exercises will help you build even more muscle! If you don’t have mini bands, you can purchase some in the MFit Amazon Store.

Try the workout below.

Do one set of each exercise:

1. Band Walks (20 steps)
2. Band Squat (20 reps)
3. Half Back Lunge (15 reps each)
4. Squat to Back Lunge (10 reps each)
5. Spiderman Plank (10 reps)
6. Wide Lunge Stretch (Hold 20 seconds)
7. Downward Facing Dog (Hold 20 seconds)
8. Straight Curtsy Lunge (15 reps each)
9. Stepping Curtsy (15 reps each)
10. Reverse Tabletop Hip Thrust (20 reps)
11. Single Leg Bridge (20 reps each)
12. Russian Twists (20 reps)
13. Forearm Plank (Hold 1-minute)