Whengyms closed, many people started running to get in their cardio.
So, PSA time: Incorporating a strength workout for runners into your routine is super important.
But one thing I wish I knew when I first laced up?
Katie Thompson
The importance of strength training for runners.
If youre into running, shouldnt your workoutsberunning?
Its not quite that simple.
So keep reading to find out why strength training for runners is key to your performanceandyour health.
Then give the 15-minute strength workout for runners a try too.
What is so important about strength training for runners?
A stronger lower half can also help you apply that force more quicklythat basically means it increases your power.
In other words, you’re free to run faster, explains Sifuentes.
A strength workout for runners that incorporates upper-body and core moves helps improve your posture and running form.
A strong core improves your overall stability, which can help you better control your movements.
Regular strength training can also enhance your mobility.
Another reason to strength-train?
It can help you train movement patterns that your body isnt able to practice while running.
Doing strength training that incorporates lateral exercises can help fill this gap, says Sifuentes.
Doing unilateral strength training (for example, single-leg exercises) can help you identify and correct these imbalances.
Whats a good strength-training workout for runners?
So there areloadsof reasons runners should strength-train.
And the good news is you dont need a gymor any equipmentto get the job done.
Sifuentes created the following 15-minute bodyweight strength-training routine for runners that can be done at home.
In general, Sifuentes recommends new runners do strength training twice per week.
Also important: This workout isnota high-rep, heart-pumping routineyoull get enough of that stimulus during your runs.
Instead, you should focus on maintaining good form and working your mobility and coordination with each move.
Again, qualitynot quantity or speedis the goal here.
For the elevated push-ups, you could use a low box, a chair, or a table.
Rest your arms by your sides.
Engage your core to press your lower back into the ground.
Push through your heels to slowly lift your butt off the ground until your hips are in bridge position.
Squeeze your glutes at the top of the move.
Lower your hips to reverse the movement, touching your butt to the ground.
Bend your knees so that both legs form 90-degree angles and your knees are stacked over your hips.
Press your lower back into the ground.
This is the starting position.
Simultaneously extend your right leg out straight, while lowering your left arm over your head.
Keep both a few inches off the ground.
Squeeze your butt and keep your core engaged the entire time.
Reverse the movement to return to starting position.
Repeat with the opposite limbs.
Drive your right knee up toward your chest.
This is one rep.
Perform another 8 to 10 reps, this time leading with the left leg.
To make it harder, add a reverse lunge after your step-up.
Lateral Lunge Shift
Stand with your feet wider than shoulder-width apart.
Angle your feet slightly out.
Keep your feet grounded and your weight distributed evenly.
Clasp your hands together in front of your chest.
This is the starting position.
With your core engaged, lean to the right, hinging at the hip and sending your hips back.
Bend your right knee, and keep your left leg perfectly straight so you sink into a lateral lunge.
You should feel your right quad and glute firing.
Lean to the left and repeat on the other side.
Perform 8 to 10 reps on each side (16 to 20 reps total).
To make this easier, perform a bodyweight squat (so there is no lateral movement).
Brace your core and keep your elbows tucked in close to the sides of your torso.
This is the starting position.
Bend your elbows and pull shoulder blades together to lower your chest to the box.
Press through your palms to straighten your arms back to starting position.
The higher your hands, the lower the intensity will be, says Sifuentes.
To make it harder, do a push-up with your hands on the floor.
Raise your left arm straight up.
Your body should form one line from your feet to shoulders.
Squeeze your abs and glutes to lift your hips off the floor.
Engage your core and tuck in your tailbone to engage your glutes and quads.
To make it easier, hold a regular forearm plank instead for 30 seconds.
To make it harder, do 30 seconds of a regular forearm plank immediately into the forearm plank rock.
This is your starting position.
To make it harder, keep your arms and legs lifted off the ground the whole time.
