Injuries happen to everyone but in a lot of cases, they’re preventable. By strengthening certain areas of the body that potentially have weakness or imbalances you can protect your joints and muscles.
Recently, as part of Back On My Feet’s FitFest event, we had the honor of hosting a free workout session. For those unfamiliar, Back On My Feet is a remarkable non-profit dedicated to combatting homelessness and addiction through fitness and community. As regular participants in their Wednesday morning runs, we were thrilled to lend our expertise for FitFest.
Below is a bodyweight strength workout specifically for runners, with a key goal: injury prevention.
Why a Strength Workout for Runners Is Necessary?
Runners, both seasoned and newbies, often make one crucial mistake—sidelining strength training. Why is this a mistake? Because injuries in runners typically arise from overuse, imbalances, or trauma. This workout, therefore, aims to protect against that. When added to a runner’s regimen twice a week, this routine can fortify the body against potential injuries, enhancing overall performance.
The Workout Breakdown
Warm-Up Block:
30 seconds each
Total: Two rounds
Jumping Jacks
World’s Greatest Stretch
90/90 Transition
Strength Block One:
30 seconds each
Total: Three rounds
Isometric Split Squat
Bear Plank
Lateral Lunge
Strength Block Two:
30 seconds each
Total: Three rounds
Hollow Hold
Push-Up Plus
Side Plank
The Philosophy Behind the Workout
Core Strength: The core is the powerhouse of your body, pivotal for any movement, especially running. Our workout incorporates core exercises that ensure stability and power with every stride.
Isometric Exercises: These exercises keep muscles under tension over time. It means you get the benefits of a strenuous workout without the need for weights.
Single-sided Movements: These promote balance, addressing the imbalances that can lead to injuries. The lateral lunge in particular.
Upper Body Movements: Running isn’t just a lower-body endeavor. Your arms provide momentum. Our workout integrates upper body movements, highlighting the importance of a balanced physique for efficient running.
Wrapping Up
Our 30-minute workout session, though beginner-friendly, promises a comprehensive approach to body strength and balance. For those looking for an added challenge, it can easily be scaled up with weights. Remember, it’s not just about how fast or how long you can run; it’s about ensuring you can keep running for years to come without the setback of injuries. Also, please check out backonmyfeet.org to see how you can help support their mission.
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