Lower Body + Core Strength Training Workout for Runners
The past few weeks I've been spending some serious time with the PT - [FX Physical Therapy in Locust Point is my go to for anyone wondering].
It's no biggie — a super minor flare of Plantar Fasciitis — but a few visits, some dry needling my first experience with cupping later, I'm feeling much better. If anything it's a reminder for me to keep up with my lower body & core exercise. Not to mention stretching.
The thing about an overuse injury — is once you over use something the tendency for the body to revert back to old habits will always be there. That means that even though I've gotten A LOT stronger than I was two years ago I'm still a work in progress. Strength training is important at every stage in the game — no matter how experienced you are.
Muscle imbalances and preferences only get magnified as you run. If you have weak glutes and hips — all the miles in the world aren't going to make them strong because your body doesn't know how to keep moving forward with weak muscles. How do we combat this? Strength training workouts designed just for runners - that focus on unilateral [one sided] moves that mimic running but allow you to isolate the muscles that are traditionally weak.
So if you're a runner who wants to get stronger, avoid injury, and chase mega PR's – check out this lower body + core focused workout. Add it to your weekly training plan before a run or as a stand alone workout.
Perform 8-10 reps of each move, back to back without rest in between. Rest 2-3 minutes at the end of all the moves and then repeat 2-3 times. If doing this work out before a run - go low on the weights or even no weight. If doing as a stand alone workout go a bit heavier on the weights. Whatever weight you chose you should be able to do all reps with GOOD form.
If you liked this workout & want more check out my complete program Get Strong Run Faster - designed by a runner for runners. It's 6 weeks of lower body & core focused moves that fit into ANY training plan to get you stronger so you can avoid injury and chase down those PR's. Get Strong Run Faster is a complete strength training program in PDF format that you can print out or download to your phone and take to the gym. It just be the best strength training for runners program there is.