Strength Training on the Run
Posted in Training on August 19th, 2010 by Terri – Be the first to commentIn a continued era of ‘mechanization’ of fitness with more strength training gadgets than out of work Americans, I am a huge fan of taking strength work back to the basics. One way to do this is to implement some overall body exercises using plyometrics, push ups, and ab crunches, prior to, during, or after your endurance workout. These can be done…wherever you happen to end up and at no additional gym or personal training costs!
In short, Plyometrics exercises can promote reflex power through a broader range of motion than that which most endurance athletes experience. They help maximize power in the stretching and shortening cycle of a muscle or muscle group. The balance/strength aspect of the movements allows for the development of overall movement efficiency. These exercises also train an athlete to absorb shock better and therefore define and redefine resiliency in the joints and soft tissue.
Here are three basic plyometric exercises to get you started. Below I’ll explain how to you can place these in an overall strength training/running program on the go.
- Walking Lunges – This would be considered a warm-up to the more dynamic exercises: Step out with your right foot far enough in front of you so that you can go into a 90 degree bend with that leg and still keep the knee over the heel. Lunge down with your left leg only slightly bent behind you, until your left knee almost touches the ground. Lift body up and over the right foot and step out in the same manner with the left foot without pause. Use arms as needed for power and balance while keeping the focus of the exercise in the quad and glutes.
- Standing Jumps – Stand in place with your arms at your side. Squat down and jump in place while trying to bring your knees up to your chest. As your feet touch the ground after each jump go directly into the next jump. Use your arms as needed for power and balance. The set is done when all reps are completed repeatedly without pause.
- Side Shuffle Lunges – Step to the side with your right foot, feet slightly wider than shoulder width, then go into a full squat, arms will naturally want to move to the front of your body. Stand up while shuffling your feet to the right, moving the left foot to where the right foot was and placing the right foot another several feet to the side. Squat again, lift body, shuffle to the side and repeat the motion. A full set is a continuous motion of squatting, lifting, and sliding until the set is complete. Alternate leading legs on each set.
Sample Strength Training on the Run workout:
Run easy for 10 minutes.
End up at a staircase that takes you at least 1 minute to run up.
Do 3 repeats up the stairs.
Then do the following:
1×10 Walking Lunges
1×10 push ups
1×10 Side Shuffle Lunges
30 Ab crunches
Run easy for 20 minutes.
End up at a staircase that takes you at least 1 minute to run up.
Do 3 repeats up the stairs.
Then do the following:
1×10 Walking Lunges
1×10 push ups
1×10 Standing Jumps
30 Ab crunches
Run easy for 20 minutes.
End up at a staircase that takes you at least 1 minute to run up.
Do 3 repeats up the stairs.
Then do the following:
1×10 Walking Lunges
1×10 push ups
1×10 Standing Jumps
30 Ab crunches
1×10 Side Shuffle Lunges
Run easy for 10 minutes.
Only do this workout 1x per week. You can do the strength specific work 1-2 additional times per week on non-consecutive days. Start out doing each exercise (except the ab crunches) at 10 reps each set, after a couple weeks increase to 15 reps and then 20.
If done properly, you will get sore your first week! These exercises can be combined with any sport specific training program and over several weeks you will start to notice an increase in strength and resiliency.





