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    humanfitproject
    “Meditation helps us to be balanced within ourse “Meditation helps us to be balanced within ourselves and when we find balance, answers come. When we operate from a free flowing, confident and trusting space of balance, chances are the breakout moment will be lasting and not short-lived.” - @planawithklay

Read our full piece on the hidden benefits of meditation with @planawithklay, available now at humanfitproject.com.

📸 @perrylperry

#humanfitproject #mentalfitness #mentalhealth #meditation #mindfulness #peace
    The inability to cope with change could cause you The inability to cope with change could cause you to miss the potential for your breakthrough moment.

Read our full piece on overcoming the unexpected with @planawithklay on humanfitproject.com #humanfitproject #mentalfitness #mentalhealth
    “Life is always pushing us towards different exp “Life is always pushing us towards different experiences or in new directions, even when we don’t feel ready.” - @planawithklay

Read our full piece on overcoming the unexpected with @planawithklay, available now at humanfitproject.com.

📸 @perrylperry

#humanfitproject #mentalfitness #mentalhealth
    It’s one thing to talk about change. It’s anot It’s one thing to talk about change. It’s another to make it happen. This is where it starts.

For more, check out our full piece about manifesting your breakthrough moment with @planawithklay at humanfitproject.com #humanfitproject #mentalhealth #mentalfitness #manifestation
    “People who are uncomfortable with change want t “People who are uncomfortable with change want to have this breakthrough moment, but they're not willing to shift their mindset, their experiences, or to get out of their comfort zone in order to be able to create that shift.” - @planawithklay

Read our full piece on manifesting your breakthrough moment with @planawithklay, available now at humanfitproject.com. Link in bio.

📸 @perrylperry

#humanfitproject #mentalfitness #mentalhealth #selfcare #internalwork #manifestyourdreams #changemaker
    Mental fitness has always been a part of HFP, but Mental fitness has always been a part of HFP, but if we’re being honest, we haven’t given it as much attention as it deserves in recent years. The physical strength of a human only goes so far.

Sure, a good workout triggers a mood-boosting chemical response, but that’s only temporary. Mental fitness requires its own unique routine.

That said, its time we double down on the category.

We’re excited to announce a special editorial series with Klay S. Williams (@planawithklay) a  transformational change agent, author and podcast host who specializes in courageous wellness conversations in the media and corporate spaces.

Every Sunday, we’ll be publishing a new feature on humanfitproject.com designed to strengthen the power of the mind.

Let’s spring forward together! #humanfitproject #springforward #mentalfitness #mentalhealth #selfcare #selfcareroutine
    Quality rounds. As many as possible in 12 minutes. Quality rounds. As many as possible in 12 minutes.

Another from the HFP Bodyweight-Only plan.

Lateral hops x 10 (5 per side)
Pike push-up x 10
Jumping lunge x 10 (5 per side)
Plank shoulder taps x 10 per side
#humanfitproject #bodyweightworkout #hiitworkout
    15 minutes. Full body EMOM. Another from the HFP 15 minutes. Full body EMOM.

Another from the HFP Bodyweight-Only plan.

Perform the following exercises every minute for 15 minutes. Rest for the remaining amount of time between minutes. 

Minute 1, 6, 11: Jumping jack x 50
Minute 2, 7, 12: Glute bridge x 40
Minute 3, 8, 13: Sit-up x 25
Minute 4, 9, 14: Squat thrust x 15
Minute 5, 10, 15: Push-up mountain climber x 10

#humanfitproject #bodyweightworkout #emomworkout
    A STANDARD MOBILITY & RECOVERY WORKOUT You could A STANDARD MOBILITY & RECOVERY WORKOUT

You could do this every single day, especially on non-training days.

From the HFP Bodyweight-Only workout plan.

Walk-out to plank and walk back x 5
Thread the needle x 5 each side
Scorpion x 5 each side
Cossack squat x 5 each side
Seated twist x 30 second each side

Rest as needed. Repeat 3x each. #humanfitproject #recoveryworkout #mobilityworkout #recoveryday #strenghttraining
    The slow and steady return to barbell squats and l The slow and steady return to barbell squats and lunges. #humanfitproject
    👊Lower Body with @kafetters! Do AMQRAP (as man 👊Lower Body with @kafetters!

Do AMQRAP (as many quality reps as possible) for each exercise, rest for 30 seconds. At the end of each round, rest for 2 minutes, repeat for a total of 3-4 rounds.

Quadruped Hip Thrust to Leg Kick
Single Leg Hip Hinge to Jump/Knee Drive
Squat to Lunge Step-Back

For quality fitness content, give Aleisha a follow @kafetters !
    Let’s restart together! Sign up for our brand ne Let’s restart together! Sign up for our brand new 4-week training bundle. It’s got everything you need before your gym opens, and once it does. Includes: our diet book and 4 semi-private workouts on ZOOM. 👉To learn more, tap the “The 4-Week Restart Training Bundle” in our BIO. #humanfitproject #workoutroutine #workoutplans #fitnessplans
    Load More... Follow on Instagram
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FAQ: What kind of strength training should I do if I run a lot?

September 23, 2019

Your focus should be on building or maintaining a solid base of core strength. If nothing else, that will take you a long way. 

There are lots of core exercise options, but here are some top suggestions:

  • Bird dog, dead bug, plank variations (regular and side)
  • Curl-ups or leg lifts (lying or hanging)
  • Supermans, and any type of rotational movement, like cable chops.

A combination of three or four of these movements for three sets of 8-12 reps every other day is a good standard.

Next, strengthen your entire body, even your upper body, but place a bit more emphasis on your hips and backside (aka, the posterior chain). 

Single-leg exercises, like the single-leg deadlift, are a great option. Glute bridges and hip hinges are also helpful supporting exercises for your hamstrings and glutes. And all other variations of deadlifts and squats are a good idea to incorporate for variety and ensuring there are no weak spots or “holes”. 

For the upper body, basic chest presses and overhead presses are sufficient for “pushing” muscles and exercises like the row, pull-up, and or pulldown cover your “pulling” muscles. The goal here is to achieve balance throughout the body to improve performance while avoiding injury. 

Finally, maintain and improve your mobility and flexibility by stretching throughout the day whenever possible. Move in different directions: Variations of spinal twists, quad, and hamstring stretches do the trick. 

If you’re running several days per week, here’s a sample schedule: 

For all exercises, three sets of 8-12 reps with 30-60 seconds rest between sets is a benchmark. 

Day 1

Upper body + core
Core: bird dog row, regular and side planks
Push: DB bench press, DB shoulder press, push-ups
Pull: DB row, pull-ups, pulldowns
Core: curl-ups or leg lifts, supermans 

Day 2: off

Day 3 (do on your lowest volume/intensity run day)

Lower body + core
Core: bird dog row
Lower: single-leg deadlift, front squat, sumo squat, lunge
Core: cable chops, regular and side planks

Day 4: off

Day 5

Upper body + core
Core: bird dog row, regular and side planks
Push: DB bench press, DB shoulder press, push-ups
Pull: DB row, pull-ups, pulldowns
Core: curl-ups or leg lifts, supermans 

Day 6 & 7: light core exercise, active recovery

 

core strengthrunner's workoutstrength training for runners
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Mike Simone
I am the founder of HUMANFITPROJECT and a certified personal trainer. I write, edit, and produce all things fitness. I have bylines in Men's Journal, Men's Health, Muscle & Fitness, and Furthermore by Equinox. I previously was the executive digital director of Men's Fitness magazine, and am currently the director of editorial and social at NEOU Fitness. Follow me on Instagram at @Mike_Simone

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    humanfitproject

    humanfitproject
    “Meditation helps us to be balanced within ourse “Meditation helps us to be balanced within ourselves and when we find balance, answers come. When we operate from a free flowing, confident and trusting space of balance, chances are the breakout moment will be lasting and not short-lived.” - @planawithklay

Read our full piece on the hidden benefits of meditation with @planawithklay, available now at humanfitproject.com.

📸 @perrylperry

#humanfitproject #mentalfitness #mentalhealth #meditation #mindfulness #peace
    The inability to cope with change could cause you The inability to cope with change could cause you to miss the potential for your breakthrough moment.

Read our full piece on overcoming the unexpected with @planawithklay on humanfitproject.com #humanfitproject #mentalfitness #mentalhealth
    “Life is always pushing us towards different exp “Life is always pushing us towards different experiences or in new directions, even when we don’t feel ready.” - @planawithklay

Read our full piece on overcoming the unexpected with @planawithklay, available now at humanfitproject.com.

📸 @perrylperry

#humanfitproject #mentalfitness #mentalhealth
    It’s one thing to talk about change. It’s anot It’s one thing to talk about change. It’s another to make it happen. This is where it starts.

For more, check out our full piece about manifesting your breakthrough moment with @planawithklay at humanfitproject.com #humanfitproject #mentalhealth #mentalfitness #manifestation
    “People who are uncomfortable with change want t “People who are uncomfortable with change want to have this breakthrough moment, but they're not willing to shift their mindset, their experiences, or to get out of their comfort zone in order to be able to create that shift.” - @planawithklay

Read our full piece on manifesting your breakthrough moment with @planawithklay, available now at humanfitproject.com. Link in bio.

📸 @perrylperry

#humanfitproject #mentalfitness #mentalhealth #selfcare #internalwork #manifestyourdreams #changemaker
    Mental fitness has always been a part of HFP, but Mental fitness has always been a part of HFP, but if we’re being honest, we haven’t given it as much attention as it deserves in recent years. The physical strength of a human only goes so far.

Sure, a good workout triggers a mood-boosting chemical response, but that’s only temporary. Mental fitness requires its own unique routine.

That said, its time we double down on the category.

We’re excited to announce a special editorial series with Klay S. Williams (@planawithklay) a  transformational change agent, author and podcast host who specializes in courageous wellness conversations in the media and corporate spaces.

Every Sunday, we’ll be publishing a new feature on humanfitproject.com designed to strengthen the power of the mind.

Let’s spring forward together! #humanfitproject #springforward #mentalfitness #mentalhealth #selfcare #selfcareroutine
    Quality rounds. As many as possible in 12 minutes. Quality rounds. As many as possible in 12 minutes.

Another from the HFP Bodyweight-Only plan.

Lateral hops x 10 (5 per side)
Pike push-up x 10
Jumping lunge x 10 (5 per side)
Plank shoulder taps x 10 per side
#humanfitproject #bodyweightworkout #hiitworkout
    15 minutes. Full body EMOM. Another from the HFP 15 minutes. Full body EMOM.

Another from the HFP Bodyweight-Only plan.

Perform the following exercises every minute for 15 minutes. Rest for the remaining amount of time between minutes. 

Minute 1, 6, 11: Jumping jack x 50
Minute 2, 7, 12: Glute bridge x 40
Minute 3, 8, 13: Sit-up x 25
Minute 4, 9, 14: Squat thrust x 15
Minute 5, 10, 15: Push-up mountain climber x 10

#humanfitproject #bodyweightworkout #emomworkout
    A STANDARD MOBILITY & RECOVERY WORKOUT You could A STANDARD MOBILITY & RECOVERY WORKOUT

You could do this every single day, especially on non-training days.

From the HFP Bodyweight-Only workout plan.

Walk-out to plank and walk back x 5
Thread the needle x 5 each side
Scorpion x 5 each side
Cossack squat x 5 each side
Seated twist x 30 second each side

Rest as needed. Repeat 3x each. #humanfitproject #recoveryworkout #mobilityworkout #recoveryday #strenghttraining
    The slow and steady return to barbell squats and l The slow and steady return to barbell squats and lunges. #humanfitproject
    👊Lower Body with @kafetters! Do AMQRAP (as man 👊Lower Body with @kafetters!

Do AMQRAP (as many quality reps as possible) for each exercise, rest for 30 seconds. At the end of each round, rest for 2 minutes, repeat for a total of 3-4 rounds.

Quadruped Hip Thrust to Leg Kick
Single Leg Hip Hinge to Jump/Knee Drive
Squat to Lunge Step-Back

For quality fitness content, give Aleisha a follow @kafetters !
    Let’s restart together! Sign up for our brand ne Let’s restart together! Sign up for our brand new 4-week training bundle. It’s got everything you need before your gym opens, and once it does. Includes: our diet book and 4 semi-private workouts on ZOOM. 👉To learn more, tap the “The 4-Week Restart Training Bundle” in our BIO. #humanfitproject #workoutroutine #workoutplans #fitnessplans
    Load More... Follow on Instagram
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