2017: Your year to run faster, longer, stronger and injury-free
Ring in the New Year with these 3 workouts for runners guaranteed to make you feel like a badass!
Are you striving to become a better runner this year? I hate to break it to you, but ‘just running’ isn’t going to be enough. In order to become the best, most efficient runner you can be, you’ll need to add in some strength training into your routine.
I know, I know. When given the choice between going to the gym for a strength training session vs. getting outside for a run, most runners (me included) will choose a run — hands down, every single time.
The benefits of strength training for distance runners are real. Whether your goal is to run your fastest in the next race or simply run easier without pain, a few strength training sessions a week will help. Supplementing your running with a targeted strength training routine will make you more athletic and aid in injury prevention — all while making you stronger, faster, and more efficient on your runs. Turns out, it is one of the most important non-running aspects of training.
A good program will target the key muscles used during running and should include runner-specific strength exercises to help your bones, ligaments, tendons, and muscles withstand the impact of running.
The workouts below target the muscles needed for your strongest, fastest and best running outings. Make this the year that you don’t skimp out on your strength training. You’ll be well on your way to becoming a better and more complete runner when you put in the work. Whether you’re racing or just wanting to feel better on the road or trail, your body will thank you. Have fun (and don’t be surprised when you shave time off that PR)!!
Workout #1, Grab a Kettlebell or weight! :
45 seconds work/15 seconds rest, 4 total rounds
Kettlebell Swings, Stiff Leg Deadlift to Single Leg Upright Row, Deadlift/Squat Combo, Split Jerk w/ Single Arm Press
Workout #2, Grab a ball & mix it up! :
45 seconds work/15 seconds rest, 4 total rounds
Alternating Ball Push-ups (4)/Curtsy Lunges (2), Alternating Leg V-Ups, Slam Balls, Burpee w/ Ball Press
Workout #3: Get ready for some intensity! :
45 seconds work/15 seconds rest, 4 total rounds
Box Jumps, Reverse Plank Slider Walks (furniture sliders at heels), Weighted Squats, Tricep Dips, Jump Rope, Side Plank w/ Twist, Reverse Lunge w/ Single Leg Balance
Questions? Reach out to me at kristi@sunriserunningproject.com
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Happy New Year, y’all! :)