- Category
- TrainingWorkout
- DateNov 22, 2024
- AuthorMeaghan Kennedy
- Read Time10 Min
Workout Program for Runners
I started my fitness journey like many others—by picking up running. I signed up for two half marathons in the same year, believing that all I had to do was run as much as I could. This was years ago, and at the time, I didn’t fully grasp the importance of strength training. I even thought that lifting weights would make me bulky and that tons of cardio was the key to staying slim. I didn’t realize how crucial strength training was for injury prevention or for improving my race times. After completing a few half marathons and suffering a lower back injury shortly afterward, I finally understood the vital role that strength training and proper running form play in staying healthy and enhancing performance.
Many runners fear that strength training will cause them to become bulky, but this concern is largely unfounded. Developing a "bulky" appearance requires deliberate effort and years of focused training. Incorporating strength training two to three times a week at a moderate intensity won't lead to overly muscular results.
Mobility versus Flexibility
Many people think they should stretch before a workout, but a common mistake is performing "static stretching" beforehand—holding a stretch for an extended period. While static stretching offers numerous benefits, doing it before exercise can decrease performance and even increase the risk of injury. Instead, focus on mobility exercises before your workout to prepare your body, and save static stretching for afterward when your muscles are still warm.
Mobility and flexibility are frequently mistaken for the same thing but are distinct. Flexibility is the ability of a muscle to lengthen, while mobility involves actively moving a joint through its full range of motion without limitations. Runners should prioritize mobility in key areas such as the hips, ankles, and upper back, as well as exercises that prepare the posterior chain—the muscles along the back of the legs—for efficient movement.
Both mobility and flexibility can help you move better and reduce the risk of injury.
Strength Training is Crucial
Strength training is important for runners because it helps runners handle the repetitive stress of running, reducing the risk of common injuries such as shin splints, IT band syndrome, and a runner's knee. Strength training helps improve power and speed because it builds power in key muscle groups, such as the glutes, hamstrings, and calves, which translates to improved stride length and speed. Lastly, strength training aids in better posture and stability. Improved Core and upper-body strength improve posture, balance, and stability, especially during longer runs or uneven terrain. This minimizes wasted energy, allows one to breathe correctly, and optimizes form.
Which exercises should I include in my workout program?
Include exercises to strengthen the entire lower body. Exercises such as glute bridges and single-leg deadlifts strengthen the hips and glutes, and single-leg extensions and lunge variations help to strengthen the quads and calf raises to strengthen the calves and ankles. There should be a combination of bi-lateral and uni-lateral lower body exercises-exercises done on both feet and exercises done on one side at a time. Uni-lateral exercises are especially important, because they ensure that one side of the body does not become significantly stronger than the other. This is especially important for runners, as running involves placing one foot in front of the other at a fast pace.
Exercises for the upper body and core should not be neglected either. A strong upper body results in a stronger stride. Include exercises such as planks, seated rows, chest press, etc.
How can I manipulate my runs to improve my pace?
Interval Training involves short sprints with brief rest periods in between. For example, you might run 400m or 800m at a fast pace, focusing on maintaining a specific time rather than covering a set distance.
Fartlek Training, on the other hand, combines continuous running with alternating speeds—switching between fast and slow paces. This method is especially beneficial for long-distance runners, as it helps improve speed and endurance simultaneously. Fartlek training can also be adapted for other endurance activities like cycling or swimming.
I prefer Fartlek training because it’s less structured than intervals, offering more flexibility. An example of a Fartlek workout could include starting with a moderate pace for 10 minutes on flat terrain, sprinting uphill, running slowly downhill, running moderately toward a landmark like a stop sign, and finishing with a sprint home.
Workout Split
Sunday: Long slow distance running
Monday: Total Body Workout
Tuesday: Rest Day
Wednesday: 30 min Fartlek run of fast and slow speeds on hills and flat surfaces.
Thursday: Total Body Workout
Friday: Long slow distance running
Saturday: Rest day
Sample Two-Day Strength Training Workout
Day 1-Total Body approx time. 45 min
Mobility & Warm-up
Kneel forward and back
Reverse lunge reach across
Squat hold
Toe sweeps
Inner thigh rock
Hip thrust 3x8-10 reps
Superset 1:
Single leg RDL
Walking lunges
Circuit:
Seated row
Bicep curls
Ab finisher:
Planks
Side planks
Day 2-Total Body approx time. 45 min
Mobility:
Hips up and down
Inner thigh rock
Lunge back reach
Squats 3x8-10
Circuit 1:
Dumbell chest press
Overhead press
Circuit 2:
Lateral lunges
Calf raises
In Conclusion
Don't let being a beginner discourage you from running regularly. You’re unlikely to get injured right away, even if your form, schedule, or workout plan isn’t perfect yet. Most running injuries develop gradually due to factors like poor form, muscle imbalances, or improper footwear. So keep at it, stay consistent, and remember—if you run, you are a runner!
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