Strength Day Example For a Runner
Foam Roll: IT band/Glutes/Calves
Stretch: Glutes/Hip flexors/calves
Dynamic warm up and movement prep. drills
Core Work:
1a) Front Plank 2x20 seconds
1b) Hip Lifts with mini-band around knees 2x20 seconds
1c) Birddog 5x5 seconds
1d) Deadbug x10
Power Work:
1a) 1-leg hop and stick x 4/leg (focus on landing mechanics)
1b) Med. Ball OH Slams x 6
1c) Med. Ball Chest slams x 6
Strength Work:
1a) 1-leg squat x 6
1b) Suitcase carry walks
1c) Inverted Rows x technical failure
2a) Stability Ball leg curls x 8
2b) ? kneeling cable chops x 8
2c) Lateral push-ups walks x5 left/right x 2
Random running without attention to progressions, strength development and smart tactics will lead to injury. You have to understand your body, pay attention to signs of overuse/overtraining symptoms and be willing to adjust the program accordingly. As an industry, let's not bastardize running; let's reward people for getting out there, pushing themselves and improving their health. The key is education. If you are a strength coach or running specific coach, hammer knowledge into the runners you train about smart training principles and get them to understand the complete picture. If you are a runner, be wise. Don't just run without adding other elements to the program. Let's remember, running is a sport that many people enjoy. Let's encourage activity and promote smarter training so we can continue living healthy and taking advantage of every day!
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