Workout of the Month: Runner’s Strength Training Workout

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Integrate this strength training workout into your routine to help your body pre- and post-run, designed specifically for runners.

Warm Up Drills:

1. Side Shuffle

2. Karaoke (grapevine)

3. Forward Arm Rotation with A skip

4. Backward Arm Rotation with A skip

5. Knee hold for 3 counts, take 5 steps

6. A-skip

7. B-skip

8. C-skip

9. High Knees

10. Butt Kicks

11. Backwards jog

12. Strides (2x100m)

Workout:

Perform 20 reps of each exercise

1. Rocket Jump

2. Superman

3. Zulu

4. Dead Bug

5. Side Ups

6. Toe Touch

7. Ice Skates

8. Lunges

9. Gilbert Crunches

10. Russian Dance with Knee Extensions

11. V-Ups

12. Push ups

13. Superman with Twist

14. Low Level Bicycle

15. Squats

16. Mopac/Downtown (Side Lunges)

17. Plank (one minute)

18. Burundi Climb (mountain climbers)

19. Singe Leg Squat

20. Glide (walking lateral squat)

*Go for your run*

Post-Run:

1. Push Ups (10)

2. Squats (20)

3. Stationary Front Lunges (10/leg)

4. Fire Hydrants — Knee Circles on all fours (10/leg)

5. Knee hold for 3 counts, take 5 steps (10/leg)

6. Walking Side Lunges (10/leg)

7. Front/Back Leg Swings (10/leg)

8. Side-to-Side Leg Swings (10/leg)

9. A-Skips (20/leg)

10. B-Skips — Higher Open/Leg Extension (20/leg)

11. Strides (3x100m)

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