Tag: runner’s workout

  • The Injury-Resilient Runner’s Workout Plan

    The Injury-Resilient Runner’s Workout Plan

    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. 

    Related: How to start running for the first time

    Related: Eating for muscle vs. eating for endurance

    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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  • FAQ: What kind of strength training should I do if I run a lot?

    FAQ: What kind of strength training should I do if I run a lot?

    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

     

  • The runner’s 13.1 workout plan

    The runner’s 13.1 workout plan

    The half-marathon, or a 13.1 is a great run. It’s not extremely long, but it’s also far from short. If you’re relatively new to running, then the 13.1 half-marathon is a nice step-up benchmark after the 5K and 10K. If you’re a bit more of a seasoned runner, then a 13.1 a good way to stay competitive without regularly going all in on a full marathon or ultra marathon distances. And on the other hand, if you’re the type that’s not too enthusiastic about running, being able to run a half-marathon comfortably is a solid ability to have.

    Training for the 13.1, it isn’t as simple as just running. The running component of training needs to be calculated and smart. Progressing too fast can easily lead to injury. In addition to building up the miles, you should be building up muscular strength and endurance too. Strength and endurance training for running distances that range anywhere from the mile run to an ultra should compliment one another. Running will give you the lungs and stamina, and the work in the weight room will provide a muscular support system.

    Related: See what it’s like to eat and train for a 153-mile run

    The following is a 9-week training program by Cody Harter (@codyharter), a USA Track & Field coach (USATF), a certified strength and conditioning specialist (CSCS), and the owner of Harter Strength & Conditioning (@harterstrength) in Plano, Texas. Harter had followed this exact training plan in preparation for a local half-marathon.

    The runner’s 13.1 workout plan overview

    There are five training days during the week and two days off for rest and recovery. Three of the training days include both weight training and running. Two of the training days are running-only.

    The three weight training days are broken into two strength workouts. There is an upper body and core strength workout and a lower body and core strength workout. The two strength workouts are alternated throughout the week.

    As for the running: four of the workouts during the week are for general endurance with one workout per week dedicated as a “tempo run” or “repeats” to focus on speed and pace.

    Runs will progressively increase in distance over time, peak at the mid-way point of the training plan, then slowly taper down before the race.

    The weekly training split for half-marathon training

    Monday: Rest/recovery
    Tuesday: Weight training + run
    Wednesday: Weight training + run
    Thursday: Weight training + run
    Friday: Rest/recovery
    Saturday: Run
    Sunday: Run

    The strength training schedule and workouts

    In week 1, the first workout will be repeated twice. In week 2, the second workout will be repeated twice. Continue to follow this alternating schedule for the remainder of the training program.

    Strength workout #1: Upper body and core

    Bench Press 4 sets x 10 reps
    Pull-Ups 4 sets x 10 reps
    Dips 4 sets x 10 reps
    Military Press 4 sets x 10 reps
    Med Ball Sit-Up 4 sets x 20 reps
    Hanging Leg Raise 4 sets x 10 reps

    Strength workout #2: Lower body and core

    Front Squat 4 sets x 10 reps
    Elevated Reverse Lunge 4 sets x 10 reps
    Hang Cleans 4 sets x 10 reps
    Dumbbell Romanian Deadlift 4 sets x 10 reps
    Sprinter Crunch 4 sets x 20 reps
    TRX Jack Knife 4 sets x 10 reps

    The running schedule and workouts

    Key:
    R – rest
    AR – active recovery
    * indicate either a “tempo run” or “repeat”. Each week will be progressively be different
    # indicates the mileage

    What is a tempo run?

    The purpose of the tempo run is to train the body to maximize oxygen consumption. While training at higher intensities the body releases lactate and subsequently causes the muscle to fatigue. Increasing lactate threshold allows the muscles to keep contracting and remain less acidic for longer periods of time.

    What is a repeat?

    Repeats are more for pacing. Most set their paces at or slightly above the goal pace for a race. It’s important to set a rest pace that allows you to recover, but remains fast enough to challenge the cardio respiratory system to slow down while still doing moderate work.

    The Tuesday running schedule

    Week 3: 3-mile tempo run: 4 sets at 90% max effort for 3 minutes with 90 seconds as a recovery jog.

    Week 4: 800 meters repeats: 6 sets at 80% max effort with a 2 minute recovery jog.

    Week 5: 5-mile tempo run: 4 sets at 90% max effort for 5 minutes with 90 seconds as a recovery jog.

    Week 6: 1600 meter repeats: 4 sets at 80% max effort with a 2 minute recovery jog.

    Week 7: 5-mile tempo run: 4 sets at 90% max effort for 5 minutes with 90 seconds as a recovery jog.

    Week 8: 800 meters repeats: 6 sets at 80% max effort with a 2 minute recovery jog.