Quick Strength Training for Runners

Often times strength training takes a back seat when my mileage starts to increase. It certainly isn't intentional it's just what happens when my free time gets used up by running. But higher mileage is the stressor that can highlight a strength imbalances and weakness, meaning that strength training is even more important than before. If I'm pressed for time, which is usually the case I try to make up a quick strength routine that's 15-20 minutes in length. The routines I do are not high intensity, in fact I focus more on form and moving through the exercises correctly. I save the intensity for hard track workouts. To create the a strength routine I target three areas: glutes and hips, abdomen/pelvic floor and upper back. Hip and Glute strength are essential to injury-free running and working them can also build power. The core, abdomen and pelvic floor are key to good running posture and provide a stable base from which to run: the less your trunk twists and moves as you run the more efficient you'll be. And finally I focus on the upper back mostly to provide balance to the overuse of my pectoral muscles during running. Take a look at a group of runners, most of their shoulders curl forward simply because the arm swing of a runner mostly activates the pectorals, pulling the shoulders forward if the upper back isn't strong.

Usually I create a quick routine by selecting three exercises from each category. For example:

Glutes

Body Weight Squat, Single Leg Box Step Ups, Bridge Pose

Core/Abs

Side Plank with leg raise, Roll ups (slow sit up "rolling up" one vertebrae at a time), Bird Dogs

Upper Back

Kettlebell Row, Reverse fly, Lat. Pull Down with exercise bands

I like to do these workouts either for time: one minute of each exercise or in a series of descending repetitions like 50, 40, 30. As I mentioned before, it's not a high intensity workout so my heart rate isn't pumping. But they are key moves that will help keep my body safe from injury and running strong as mileage increases.

Here are some of the exercises I choose from. To create your own strength training routine, choose three from each column, organize them in groups of three (one of each), then perform them for a set amount of time or a designated number of repetitions.

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How do you like to create a strength routine? Do you find that cross training falls off when you start building mileage?

Sarah is a certified running coach with the RRCA and USATF. She and her husband Mark Canney, CPT CSCS collaborate in coaching clients of all ages and abilities to help them reach their running goals. You can learn more about their coaching services HERE.

--Sarah

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