This Simple Strength Training Workout is Great for Runners

by Courtney Littlejohn, Contributor

I’ll share a secret with you: I really don’t like the gym. Those that know me would find that hard to believe, since I spend a good amount of time there. But the truth is, the gym doesn’t really give me the release I seek from exercise, that true form stress relief or the ability to let go.

Still, I’ve found that spending time in the gym, specifically for strength training, is very beneficial for making me a better runner and injury prevention. Being injured taught me how hard running is on the body. Repeatedly using the same muscles we use for running, without working other supporting muscles, can take a toll on the body.

A mix of high-intensity training, calisthenics (bodyweight workouts), and core work can be very beneficial to improving how you’ll feel when running. Squats, push-ups, and lunges are all exercises that can be done without weights to tone and strengthen your body. Bodyweight workouts also allow you to become proficient in moving around the weight you currently have--the same weight you’ll be running with.

Core work establishes a solid foundation. More than just abs, your core includes areas from your glutes to your collarbone. The benefits of strengthening this areas include improving posture and helping to activate smaller muscles used to stabilize the body while running. You can also add weight to any of these exercises as you get stronger and want more of a challenge.

That’s what I focus on to make my gym time more purposeful—it’s all helping me become a better runner.

Runner’s Strength Workout

Warm-up with dynamic stretches then perform 4 rounds of the following:

Airplanes -10 x each leg
Runners Touch -10 x each leg
Side Plank with Knee Drive -10 x each leg
Single-Leg Hip Lift -10 x each leg
Pushups - 25
Dips - 15

Alternate workout option: Perform as many rounds as possible (AMRAP) of the above sequence.

See the breakdown of each exercise below:

Airplane

Standing on your left leg, with arms outstretched to form a “T”, lower down while bringing your right leg behind you. At the bottom of the exercise, your back leg should create a straight line with your body and head. Repeat standing on your right leg. (*Works legs, glutes, abs, chest, shoulders & back.)*

giphy 2.gif — Runner’s Touch

Standing on your left leg, bring your right leg into a high knee with your left arm up and your right arm back, then bring your back switching the position of your arms. This movement will imitate your running stance. Reverse this standing on your right leg. *(Works legs, glutes, abs, back, & arms.)*

Side Plank with Knee Drive

In a side plank, with your bottom leg on or off the ground, lift your top leg and bring your knee to meet your elbow, then straighten out both your arm and leg, for one rep. Repeat on the other side. *(Works abs, back, & legs.)*

Single-Leg Hip Lift

Laying on your back in a sit-up position, lift one up while simultaneously lifting your hips. Reverse this with the other leg. *(Works legs, glutes & abs.)*

Push-up

Perform a traditional pushup, keeping your back straight. Modify on your knees if needed. *(Works arms, chest, abs, & back.)*

Tricep Dip

Holding onto a chair or bench or side of a bed, facing away, lower your body until your arms make a 90-degree angle, then raise your body back to the starting position. *(Works triceps, rear delts (shoulders) and upper back.)*

Rather than avoiding the gym, try focusing on the benefits. Attack your workout to improve Whatever your reasons for wanting to try strength training or your reasons for avoiding the gym, I can attest that getting in the gym has made me a better runner. Hopefully, these exercises will be a starting place to exploring what getting in the gym can do for your running.

Note: Medical Disclaimer - Note that the above information is not intended as medical advice and does not replace the recommendation of a physician or other medical professional. Always seek the advice of your physician before trying these or any sort of workout plan, especially while under treatment for your injuries. View the full medical disclaimer in RUNGRL’s terms of use.