A runner’s #1 mistake: Not strength training.
While it’s true, the rule of specificity states that if you want to be a runner, you need to prioritize running, but that doesn’t mean to completely throw away the strength training. It just means to pull it back a bit. A runner’s workout plan needs strength days.
Erin Warwood, our managing editor, is hard at work on her running performance, but now wants to start incorporating more strength in the mix to keep herself injury resilient.
Below is the training blueprint she’ll be following over the next 8+ weeks and if you’ll be running more, you’ll want to get on this one too.
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How the Injury-Resilient Runner’s Workout Plan Works
The focus will be on building or maintaining a solid base of core, upper body, and lower body strength.
There are lots of core exercise options, but here are some top choices:
- 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 these movements for three sets of 8-12 reps 2 – 3 days a week does the trick.
Next, we’ll strengthen your lower 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 ensure 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.
Finally, maintain and improve your mobility and flexibility by stretching throughout the day whenever possible. Moving in different directions: Variations of spinal twists, quad, and hamstring stretches cover you.
Directions for the Injury-Resilient Runner’s Workout Plan
Follow the program as prescribed for 8 – 12 weeks. Slowly and incrementally increase the running mileage of your long runs week over week. Also, slowly and incrementally increase the amount of weight you use in your strength workout week over week.
The Weekly Workout Schedule
Monday: Upper Body Strength Workout + Core
Tuesday: Speed or Interval Run
Wednesday: Rest or Active Recovery
Thursday: Lower Body Strength Workout + Core
Friday: Rest or Shake Out Run
Saturday: Long Distance Run
Sunday: Rest or Active Recovery
The Weekly Workouts
Monday: Upper Body Strength Workout + Core
1. Bird Dog Row
3 sets of 10 reps
2. Side Planks
3 sets to failure on each side
3A. DB Bench Press
3 sets of 8-10 reps
3B. DB Row or Seated Row
3 sets of 8-10 reps
4A. DB Shoulder Press
3 sets of 10 reps
4B. Pull-ups or Assisted Pull-ups
3 sets for max reps (or 3 sets of 10 reps if assisted)
5A. Bench Curl or Leg Lifts
3 sets of 10 reps
5B. Supermans
3 sets of 15 reps
Tuesday: Speed or Interval Run
3 miles very fast or 400m repeats for 8 rounds with 1 minute walks between
Wednesday: Rest or Active Recovery
Thursday: Lower Body Strength Workout + Core
1. Bird Dog Row
3 sets of 10 reps
2. Single-leg Deadlift
3 sets of 10 reps
3. Front squat
3 sets of 8-10 reps
4. Lunges (Forward or Reverse)
3 sets of 12-15 reps
5. Cable Chops
3 sets of 10 reps
Friday: Rest or Shake Out Run
Take a complete rest day or go for an easy-paced run to allow for additional recovery before the long run.
Saturday: Long Distance Run
This is your key run of the week, focusing on building endurance. Gradually increase the mileage week over week.
Sunday: Rest or Active Recovery
Take a rest day or engage in low-impact activities such as walking, cycling, or gentle stretching to promote recovery and minimize leg fatigue.
Need a different workout plan? Check out any of our 35+ free ones. Looking for a bit more 1-on-1 assistance? Inquire about the few spots for coaching we have open here.
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