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.
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.
Begin with a 3-5 minute jog/run warm up. Follow with some basic mobility drills for the hips and shoulders.
- 15 squats
- 10 push ups
- 5 pull ups
- 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.