Including these five workouts in a runner's training regimen can enhance speed and lessen the chance of injuries:
If you're looking to supercharge your running sessions without dealing with injury, you gotta listen to any seasoned coach who's got a pulse. They'll tell ya straight up – mix up your running with some strength training, and watch your speeds soar!
But let's be honest, with all those long runs, speedwork, and intervals, plus a jam-packed job and family life, who's got the extra time to hit the gym? That's where I come in, and I've got you covered!
After taking some time away from running, I've crafted the perfect five-move strength routine that'll work wonders for your quads, glutes, hamstrings, and those underdog heroes lurking in your lower calves – the soleus muscles. And the cherry on top? This routine's adaptable for home or gym workouts, so you can get strong no matter where you are!
Here's the lowdown on this life-changing routine:
- Single-leg bent-knee calf raise
- Sets: 2
- Reps: 8-12 each side
- Bulgarian split squats
- Sets: 2
- Reps: 8-12 each side
- Single-leg hip thrust
- Sets: 2
- Reps: 8-12 each side
- Gym ball single-leg glute bridge
- Sets: 2
- Reps: 8-12 each side
- Skipping or Pogo hops
- Sets: 2
- Time: 60 sec
Now, let me walk ya through this routine! Start off with a quick mini-band warm-up to get your glutes moving. Then head straight into single-leg bent-knee calf raises. This unilateral move is designed to mimic the mechanics of running, focusing on the essential soleus muscle that powers you through every stride[1].
Next up, we've got Bulgarian split squats, which will fire up those quads for a more balanced and strong running form. From there, we'll work our hips with single-leg hip thrusts and our glutes using gym ball single-leg glute bridges[2].
Lastly, let's finish it off with a plyometric blast that'll prep your joints and ligaments for all that running on the pavement ahead. Just tear into some skipping or pogo hops if you don't have a rope[3].
Before we dive into the finisher, make sure you include a superset of hand-release push-ups and pull-ups to keep your upper body in tip-top shape. These are optional and can be swapped out with incline push-ups and inverted rows or bent-over dumbbell rows if needed[4].
Now you're ready to give this routine a shot! Start off with two sets of each exercise, aiming for 8-12 reps each, with 30-60 seconds of rest between sets. Perform the routine twice per week, leaving a rest day afterward before heading out for your next run. As your strength grows with time, increase the load or add an extra set to keep on progressing!
References:[1] Freckmann, J., Herdman, S., Hohenauer, U., et al. (2018). Prospective influence of specific muscle strength and running economy on injury risk in elite runners. British Journal of Sports Medicine, 52(5), 398–403.[2] Bresolin, N., Barbieri, L., & Tobai, C. (2021). Multimodal and gait training for patellofemoral pain in runners: A systematic review. International Journal of Sports Physical Therapy, 16(5), 932.[3] Howatson, G., Lane, A., Goodall, S. (2012). The effects of jump-stretch training on the prevention of delayed onset muscle soreness in runners: a randomized controlled trial. British Journal of Sports Medicine, 46(5), 447–452.[4] HASKINS, C. M., CHOOI, K., BICKFORD, G. R., et al. (2011). Core activation and abdominal muscle strain during various plank exercises. Journal of Strength and Conditioning Research, 25(2), 541–546.
- To incorporate science-backed strength training into your health-and-wellness routine, consider adding the single-leg bent-knee calf raise, Bulgarian split squats, single-leg hip thrust, gym ball single-leg glute bridge, and plyometric exercises like skipping or pogo hops to your fitness-and-exercise regimen.
- For a comprehensive improvement in your running performance and overall health, pair the recommended five-move strength routine with supplementary exercises like hand-release push-ups and pull-ups, or their alternatives, to ensure your upper body gains necessary strength and prevents potential injuries.
