Strength training for runners is all about breaking down simple movements, which can best categorized in 3 ways: push, pull, squat
Let’s break each of these down first, then go through a few workout examples.
PUSH EXERCISES
(chest, shoulders, and triceps)
push-up with resistance band
alternating push-ups with medicine ball
standing chest press (cable or band)
bench press (dumbbell or barbell)
PULL EXERCISES
(back, biceps)
pull-up (assisted, if needed)
deadlift (these are argued to also be considered in push and/or squat categories, but for runners specifically it fits into “pull” the most)
SQUAT EXERCISES
(quads, hamstrings, glutes, abdominals, calves)
lunge (forward, reverse, lateral)
squat hold or wall sit
Here are a few ways to combine these movements in a single workout:
EXAMPLE 1:
5 rounds, complete as circuit with 12-15 reps of each movement:
Push ups
DB rows
Goblet squats
EXAMPLE 2:
:40 work, :20 rest for each movement, complete 2 cycles (6 minutes total)
Push ups
DB deadlifts
Squat jumps
EXAMPLE 3:
2 rounds, complete as circuit with 12-15 reps of each movement:
Bench press
Seated row
DB step ups
PROGRAMMING FOR YOURSELF:
I would also recommend pairing exercises that offset each other.
For example, I wouldn’t put push-ups and burpees in the same workout, as the burpee calls for a push-up in the middle of it.
If I wanted the burpee, I’d opt for a shoulder or triceps exercise instead. Also, if I chose the deadlift as my pull exercise, I would opt for a lunge versus another squat movement.
If this has your head spinning, find a qualified personal trainer to help create a few more workouts.
You can also request my workout kit if you’d like to combine the above movements with speed workouts!
I hope this has helped you with your strength training for runners research. I’d love to hear what you got over on Instagram!
