Runner’s Strength Routine

Today was a non-running day. I was at school for nearly thirteen hours so by the time I got home I made dinner and parked myself on the couch. I did manage a little bit of strength training. Most training plans encourage runners to foam roll, stretch and strength train several times a week. A regular routine can help prevent injuries, avoid muscle imbalances and encourage strong running form. For years I have tried to be consistent with this aspect of my training. It has been a challenge.

photo 2 (6)

My Lonely Yoga Mat

If I was asked to choose between running five miles or foam rolling for five minutes, I’d choose running. I don’t understand how I can be so lazy when it comes to a stretching and strengthening. My yoga mat, stretching band and foam roller used to be permanently set up on my living room floor. I thought walking passed it several times a day might encourage me stop and strengthen, but I ended up just walking past the equipment and telling myself I’d do it later.

For the past two weeks I’ve been sticking to a new routine. I tailored it to focus on strengthening my core, hips and glutes. You can easily switch out the exercises based on what you need to work on. This plan works for me because it’s only twenty minutes and is continuous. I start my timer and run straight through the entire routine without a break. I’ve found that plans that have me stop in between exercises often result in me just stopping all together. I also add strength training to my moleskin (more on the moleskin in an upcoming post) for twice a week. I love that feeling of checking things off my to-do list. After researching the best exercise for hip and glute strength, I wrote out a twenty exercise routine on index card. I’ve committed to doing the routine twice a week and have found that doing it right after a run  or on off days usually works best for me.

Check out my 20 minute plan:

  1. Roll Left Side
  2. Plank
  3. Roll Right Side
  4. Squats
  5. Lunges
  6. Left Side Plank
  7. Left Side Clam Shell
  8. Right Side Plank
  9. Right Side Clam Shell
  10. Left Side Pistol Squat
  11. Fold Over Stretch
  12. Right Side Pistol Squat
  13. Right Side Hip Hike
  14. Right Side Lateral Leg Lifts
  15. Left Side Hip Hike
  16. Left Side Lateral Leg Lift
  17. Bridge
  18. 1 Leg Bridge Alternating Sides
  19. Plank
  20. Pigeon on Each Side
Lululemon Run Club: Brianna's Grad School Graduation Party

Random Picture: Lululemon Run Club at Brianna’s Grad School Graduation Party

If you have the time and money, you might consider attending yoga classes. In the past I have prioritized going to yoga a few times a week. I especially love power yoga’s ability to improve my flexibility, strengthen my body and clear my mind. This year with my new role as a Dean and grad school I felt the need to choose between being a dedicated yogi and running. Running won. I have been able to commit to a thirty minute yoga routine that I use once a week. Shannon Sodano, a high school friend of mine has several shorter yoga routines that give me the yoga benefits without having to spend time driving to a yoga studio and money on an expensive yoga package. Thanks Shannon!

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Random Picture #2: Trying to wear as many colors as possible on my Sunday run

What is your strengthening plan?

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3 thoughts on “Runner’s Strength Routine

  1. Strength training:
    Set 1:
    1. Max shoulder grip pull ups
    2. 25 x push ups
    3. 20 x sit ups
    4. 20 x squats

    Set 2:
    1. Max palm facing palm close grip pull ups
    2. 1:30 seconds plank
    3. 25 x push ups
    4. 20 x squats

    Set 3:
    1. Max close grip pull ups
    2. 25 x push ups
    3. 20 x 4 count tail gunners
    4. 1:30 second wall sit

    Set 4:
    Flex in front of mirror

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