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Aug 18

20-Minute Strength Training Workout for Runners – SELF

As a runner, I really know how easy it is to get caught up running and forget about other workouts my body needs. And I know I'm not alone: Many runners tend to spend so much time running that they neglect things like stretching and strength training (at least in my experience). Once I started strength training regularly a year or so ago, it started to feel easier to work into my routine. But stillespecially leading up to a race, it's really tempting to forgo other workouts to fit in lots of training runs.

Ignoring strength workouts isn't doing your body or your race time any favors, though. "While it may seem like runners only need to run, its actually far from the truth. Supplementing running programs with additional strength training will not only help in decreasing the risk of injury, but proper strength training will increase balance and strength," Jessica Glazer, a New York Sports Clubs elite trainer, tells SELF. Both of those things will help you maintain proper posture and running form, plus give your body more power so it can move quickly and efficiently when you're running.

And research backs her up: Studies show that strengthening the hips and core can help prevent runner's knee, which is something physical therapists recommend to those who experience knee pain from running. Experts suggest strengthening exercises to remedy a handful of beginner runner injuries. And numerous research studies have shown that strength training can improve muscle power and performance in endurance athletes (like long-distance runners).

We asked Glazer to put together a strength workout that runners can easily incorporate into their routines. She created the strength-training circuit workout below, which focuses on the muscles that are important for running.

The entire workout only takes 20 minutes, and Glazer suggests doing it twice a week to really strengthen the muscles that are important for moving you through a run and bolstering your body against the repetitive motions that can put stress on your muscles and joints. Plus, any good race plan calls for cross-training days anywaywe're here to take the guesswork out of it, so you can get it done and get back to pounding the pavement.

This workout is broken up into three circuits, each with three moves. For each exercise, you'll do as many reps as you can (without compromising form) for 40 seconds, and then rest for 20 seconds before moving onto the next move. You'll go through each circuit twice, and take one minute to rest before jumping into the next circuit.

Here's more details on what each circuit looks like:

Circuit 1

Do this circuit two times before taking a 1-minute break.

Circuit 2

Do this circuit two times before taking a 1-minute break.

Circuit 3

Do this circuit two times. That's the end of your workout.

And before you start, don't forget to warm up! Here's a good warm-up you can try if you don't already have a favorite.

Read more from the original source:
20-Minute Strength Training Workout for Runners - SELF

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