Running is a great activity and plenty of people love to do it. But sometimes they forget that a good training routine can actually improve their ability to run by strengthening muscles in a way running can’t. As most people run long distance the endurance side of things is not a problem but they might want to work on muscle strength as well.
There are benefits to adding more strength to your body. It can help with your overall running times by adding more power for the final kick of a race as well as assist when pushing up the inclines. Also working out the upper body keeps you well balanced. Stronger arms, shoulders, and chest might not assist as much with running longer distances but it is better for your overall level of fitness.
The Runners Workout
This is a standard circuit routine. Make sure to warm-up and stretch before you begin. Complete the circuit with no rest between sets and then rest 30 to 60 seconds before repeating 3 times.
- Jump Squats – 60 seconds – Squat down and then jump straight up in the air, raising your hands towards the sky. Land softly and immediately go back down for another.
- Toe Kicks – 60 seconds – Stand with your arms straight out to the sides. Kick your right foot up as high as you can while you bring your left hand it to touch the top of it. Then repeat with the opposite foot and hand.
- Dumbbell Lunges – 8 to 10 repetitions with each leg
- Plank – 60 seconds – Hold your body in a standard plank position (like a push-up but resting on your forearms with back flat)
- Bicycle Crunches – 20 to 30 – Crunch your shoulder to opposite knee and alternate side each time you crunch.
- Swiss Ball Knee Thrusts – 60 seconds – Assume a push-up position on a large Swiss ball with your hands palms down on the top of the ball. Thrust your left knee into the ball followed by your right.
- Side Hops – 30 seconds – Use a small box or lay a 45lb plate on the ground. Stand to one side of it and with feet together hop over to the other side of it. Then hop back to the original side.
- Standing Jumps – 30 seconds – From a standing position, jump straight up as high as you can without bending your knees (works the calves).
- Pushups – 20 to 30
- Pull-ups – As many as you can (bodyweight)
- Dips – As many as you can (bodyweight)
This workout covers the entire body and will help keep you strong and toned.