10 Minute Strength for Runners
Short on time, but want to avoid injury?
I think we all just raised our hands because runners are notorious for forsaking strength training to run back and forth in front of their driveway to round up to the next mile. I mean, we all know it’s true;)
What if instead of running that extra .17 mile, you headed inside and got to work on this ten minute strength routine? It might not appear as impressive on Strava, but your bod is sure going to thank you. And your future self, who is still running strong instead of sidelined by injury.
One of the greatest barriers to improvement in running is inconsistency as a result of small niggles or chronic tightness and pain that turns into a mild injury, forcing you to rest for a week or two at a time.
The best way to avoid these unplanned breaks in training is consistent strength training. With this quick 10 Minute Strength routine you’ll be able to target key areas for runners quickly, accommodating your busy schedule.
The Moves
Single Leg Deadlift - most of the running motion is on one leg, so these single leg deadlifts will help with stability and strength. Standing on one leg, you’ll hinge at the hip, keeping your back straight and extending your free leg back out behind you. Extend to the point where your back leg is parallel to the floor and come back up.
To maintain stability, focus on driving the heel of your standing leg into the floor. Also focus on engaging your core and pelvic floor and pick a spot on the floor to focus on.
Start with bodyweight and progress to holding a dumbbell or kettlebell. As you gain strength add more weight. perform three sets of 10-12 reps depending on the resistance.
Side Plank - the side plank is a great exercise to help with stabilization and core strength. These core moves will help you maintain stability while running on the road or trail.
Start with a side plank from the knees. Stacking knees and hips and making sure your spine is in alignment, try not to curl forward. Hold this for 30 seconds. Progress to a side plank on your feet with a dip. The final and hardest variation is a side plank with a running motion. Perform three reps of 30-90 seconds on each side.
Half Squat with Lateral Taps - assume a half squat position. Hover in this position, making sure that your back is in alignment. Tap your foot to the side while maintaining the half squat. To add resistance use a band around the ankles and for even more challenge hold a kettlebell or dumbbell during the exercise.
This move will help build strength in the glutes and hips and the lateral motion helps offset the constant linear motion of running. Perform three sets of 10-12 reps on each side.
Happy running + strength training!
-Sarah