We always include strength training in our running plans. We believe it is a key part of any successful plan. The one move we always include is the Single Leg Deadlift. It tones the hamstrings, the hips and the glutes. All three are needed to stabilize the body while running. Additionally, balancing on one leg reduces strength imbalance between left and right sides. Add this one move into every workout and your legs will feel stronger and healthier. Do 2 sets of 15 reps per leg. GO!
Improve your leg power and your running form with stair workouts. The best part is that a stair workout can be combined with a run for a cardio and strength combo workout by hitting up a series of stair climbs midway through your run this week. Portland, Oregon has sets of stairs hidden throughout the city (see above), but other places to look for a good set of stairs include your local high school or hilly parks.
THE WORKOUT: Find a series of stairs that are regular height. After at least a 10-minute warm up, run hard up the stairs and jog slowly back down. You should be breathing hard at the top, but not keeling over. Next time up, skip a stair each stride. Alternate running up single steps and skipping a step for 10-20 minutes. If you want to get fancy, add in hopping up on one foot and then the other to your series.
*Concentrate on pumping your arms, keeping your head up, picking up your knees, landing lightly and pushing off with your calves as you run up the stairs. Use your core to stabliize your upper body as you bound upwards.
And remember . . . you OWN those stairs!
As running coaches who promote long term, injury-free running, strength work is always a part of our recommended weekly routine for every runner out there. Incorporating strength doesn't come naturally to a lot of runners and often feels overwhelming. So, where to start? Start with just one move a week and build from there. Hot Bird Running has you covered with our Strength Move of the Week!
Move of the Week: Walkouts
Why we love these? Walkouts stengthen hamstrings, shoulders, abdominals, lower back and promote hip stablity in runners. Strong shoulders, core and stable hips are all things every runner needs to ward off injury and improve speed! As you do these focus on keeping your hips stable and using your core to push yourself back to the start position - NO rocking back and forth! If you have trouble get back to standing without rocking, don't go down and far. Also, if you can't touch the ground without bending your knees, then bend your knees at the beginning to get your hands to the ground and then straighten them as you walk your hands out.
Get a full body, cardio workout with our 40 minute run/strength workout.
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