Warm Up
Jog 5 minutes using the techniques outlined in the Running Technique section. This will reinforce good movement mechanics at a low intensity while also warming up the core temperature of the body for the run ahead. Treat this section as practice, as well as a chance to get the body primed when you ramp up the intensity. Practice the 180 bpm, kick the heel to the butt, keep the torso relaxed, and go through all the keys mentioned earlier.Strength Training 1-2 Times A WeekThese are Full Body exercises based on fundamental movement patterns that will strengthen the hips, legs, core, and upper body. This will keep the body strong and healthy for running. A good strength training program is often neglected by runners but it should be a part of any running-specific workout routine.
Perform 2-3 Rounds Of The Following Exercises:
- Inchworms x 5-10 Repetitions
- Forward Lunge x 10-15 Repetitions Each Leg
- Incline Pushups w/Rotation x 10-20 Repetitions
- Prisoner Squat x 10-20 Repetitions
- 1-leg toe touches x 20 Alternating
- 2-Leg or 1-leg Calf-Raises x 20 Repetitions
Inchworms are a fantastic core exercise as well as a great dynamic stretch of the calves and hamstrings, which tend to get tight in runners. Lunges mimic running patterns and ultimately stabilize the hips and legs.
The Prisoner Squat is a foundational exercise that everyone, but particularly runners, should do. It opens up the thoracic spine, offers extension, and is a great stretch for the calf complex, soleus, and gastrocnemius.
Strength training exercises are done 1-2 days a week; they put you in postures that strengthen the Running Gait Cycle. Take, for example, the lunge. You have one foot forward and one foot back. It’s just like a running except you’re going through an increased range of motion, strengthening the quads, glutes, and hamstrings, all while stretching the opposite hip.
