To add strength training can really help you to take your running to the next level. Strength training will reduce the risk of injuries and you will get a greater control over your body which will result in better technique. Try this workout and you will feel the difference in your running so you can run faster, longer and with better control.
STRENGTH TRAINING FOR RUNNERS
WORKOUT: The session is devided into 4 blocks, three exercises in each block. Do the exercise for 30s / rest for 30s and when you have done the three exercises, you do another set.
INTERVALS: (30s work / 30s rest x3, repeat each block 2 times) x 4 block = 24-30 min depending on how much you rest in between blocks.
Place your feet hip-width apart. Make sure that your knees point in the same direction as your toes. Bend your legs, keep your upper body straight - make sure your core is activated so you don't strain your lower back. Place your weight over your entire foot.
2. MOUNTAIN CLIMBERS
Start in a plank position. Move your right foot to your right hand and then repeat on the other side. You can either step ahead or jump. Make sure that your core is activated. This is also a good exercise for movement in your hips.
Lay down on the floor, place your feet close to your but. Lift your shoulder blades from the floor and work in a pendulum movement with straight arms, touching your feet - left/right alternately. Make sure your core is activated and that your feel the movement in your core.
1. PUSH UPS
Start in a plank position. Bend your arms and work towards the floor - preferrably your should let your chest come all the way down. Your core should be activated so you don't let go of your back. An easier alternative is to do the push up against a bench.
2. SUPERMAN HOLD
Start on your stomach on the floor, activate back thigh and your glutes. Stretch your arms and legs so you make a cross. Work in this position actively and feel it in your lower back.
Start in a plank position. Jump or step to the front of the mat. Make a leap, with your hands towards the ceiling. Land on the floor again and return to laying on your stomach. Make sure to work your core through the entire exercise.
1. BACK LUNGE WITH KNEE LIFT
Start with your feet hip-width apart - make sure that your keep this distance. Step back with your right foot, press down your left foot to the floor so you activate back thigh / glute. Lift right knee - find your balance by activating your core. This is a great exercise for movement in your hips.
2. FLEX KNIFE
Lay on your side, avoid to put your weight on your hip, make sure you lay "soft". Place your under arm straight out from your chest. Stretch the other arm over your head at the same time as you stretch your legs. Stretch out and together as a flex knife. Try to keep your feet above the floor at all time. If it gets to tough, bend your legs instead.
3. REVERSED BURPEE
Start laying down on your back. Swing your legs behind your head, with speed roll back up, either to standing position or to sitting position.
1. DEADLIFT ON ONE LEG
Stand on one leg, find your balance by activating your core. Press your entire foot against the floor. Bend your body forward from your hips and stretch your other leg out backwards. Your arms should be stretched infront of your body as an airplane. Bend your arms at the same time that you bend your knee - work in a slow and controlled pace.
2. DYNAMIC PLANK
Start in a regular plank position with your hand right under your shoulders. Move one feet out to the side and then the other one. If you need an easier alternative, come down to your knees.
Start in plank position, jump or step ahead to your feet. Stay crouching, activated core, your chest straight and drop your shoulders. Make sure your knees and toes are in the same direction. Jump or step back to plank position.
1. SIDE LUNGES
Step to one side and bend your leg, make sure that knee and toe are in the same direction. Place your weight on the outside of your foot. Step back and lift your knee. Don't go deeper than your but is in the same height as your knees - you easily go to your stretch psotion and that is not what we are after. Work actively with the bent leg.
2. TRICEP PUSH UPS | MOUNTAIN CLIMBERS
Start in plank position. Bend your arms and make sure that your elbows are close to your ribs / waist, so you feel the exercise in the backside of your arms. Work with your core so you don't drop your back. Do 2-4 rep.
Do the push ups in a combination with a "fast" mountainclimber. Work in with your knees to your elbows 4-8 rep.
Alternate 2-4 push ups with 4-8 mountainclimbers.
3. HIGH KNEES
This is the last exercise, let's finish with some explosiveness! Lift your hips, work by lifting your knees up. Activate back legs and have active arms - open hand with your thumbs up - don't make a fist. Activate your core. Try to work progressively; increase the intensity after 10s and then even more after 20s-