Prevent injury, run stronger and be a better runner with this simple strength workout.

POSTED BY : Craig dos Santos

Check out the short squatting tutorial above before you get started on the workout below!  

Why should runners strength train? There a number of reasons strength training is vital as a runner. The back squat builds core strength and stabilization, and adds mobility in the hips, knees, & ankles. It also teaches runners how to access and strengthen the muscles in their back and butt.

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The press not only builds upper body strength, but mobility in the spine and shoulders, making it easier to run upright with a more efficient arm swing.

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Strength Workout:
Begin with a 3-5 minute jog/run warm up. Follow with some basic mobility drills for the hips and shoulders.

1-3 rounds:

  • 15 squats
  • 10 push ups
  • 5 pull ups

5 rounds:

  • 5 back squats
  • 5 overhead shoulder press

Finish with 4 minutes Tabata-style reps (20 seconds work + 10 seconds rest, 8 times):

Alternate Burpees & Hollow Body Rocks

Include 10 minutes of static stretching, foam roller mashing, and/or lacrosse ball mashing.