Prepare your body for stress-free running.
Becoming a seasoned runner involves more than just adding miles to your sneakers. Running is a full body activity, and training your body will help you transition from your current status as a beginner to a veteran runner. Our runner’s strength training workout will help build muscle in all the essential places to make running easier and help you feel stronger and faster than ever.
Runner’s Strength Training Workout
This runner’s workout will strengthen your legs, abs, and lower hip muscles. It will also target all of the major joints that you use while running. The stronger these body parts are, the more power you will have as you increase your speed and distance on your runs. Lace up and get ready for your best run yet!
While running can put considerable stress on joints and muscles, it doesn’t need to cause injury or pain. By working out the muscle groups involved in running, and strengthening the right joints, you can avoid injury, stress, and downtime.
Equipment Needed: 1 set of light weights (3-5 lbs), yoga mat
What to Do: Review the videos below. Perform each exercise for 12 reps, switch sides as needed, resting 30 seconds in between each move.
Beginner’s Level: 2 rounds
Intermediate Level: 3 rounds
Advanced Level: 4 rounds
1. Plank Knee Sweep
2. Reverse Lunge With Rotation
3. Windshield Wipers
4. Sumo Jump Squat
5. Alternating Superman
6. Clock Lunges
Plank Knee Sweep
Reverse Lunge With Rotation
Sumo Jump Squat
If you enjoyed this routine, we think you’d also like to try:
- 30 Day Beginner’s Running Challenge
- 30-Minute Treadmill Workout Routine
- 21-Day Learn to Run Challenge
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Editor’s Note: This post was originally published on April 26, 2015.