Home Strength Training Routine for Runners: Day 2
Strength training is an important supplemental strategy for runners. Not only does it help increase strength, power, stability, and balance, but it can have a protective effect on the body when incorporated properly alongside your running.
Since the combination of running and strength training creates a certain amount of total volume, it’s important that your strength training program takes into consideration your running mileage. As much as strength training is super important for any runner, total volume must be managed to make sure you aren’t creating an overtraining stimulus. This requires an appropriate balance between training (running & strength training) and recovery. However, if you are currently in the offseason or do not have a goal race scheduled within the next 3-months, I highly recommend making strength training a more consistent priority.
With the coronavirus pandemic undoubtedly disrupting your normal routine, this article will provide a home option to keep you moving in a consistent and healthy way. There is no equipment required and it can be easily scaled to your ability level. Even after the coronavirus crisis is resolved, I highly recommend using this routine as a supplement to your running.
There are two ways to get the most from this home program…
Simply continue following the article as it is outlined to walk step-by-step through the entire strength training workout.
If you would prefer to watch the exercises one at a time and without a more detailed explanation, click here to download the Home Strength Training PDF. This PDF will break the entire routine down into it’s individual pieces and is also a great resource when you fully understand the proper technique of each exercise. Please download it directly to your computer for safe keeping.
Now, let’s get started…
Dynamic Warm-Up Routine
The dynamic warm-up is a necessary component of any exercise program. In the following dynamic warm-up, I will show you how to very simply increase tissue temperature, lubricate the joints, and prepare the body for the more challenging exercises soon to come. I recommend completing each drill for 10-15 repetitions each. Feel free to add additional movements or increase repetitions as you see fit to prepare yourself for activity.
The dynamic warm-up includes:
Leg Swings (Forward/Backward)
Leg Swings (Across/Out)
Trunk Rotation
Arm Swings
Alternating Arm Swings
In-Place March
Pop & Float
Line Hops: Double Leg 4-Square
Line Hops: Single Leg 4-Square
Vertical Jump & Stick
Single Leg Vertical Jump & Stick
Watch the video below to view the full dynamic warm-up in action…
Strength Training: Group #1 Exercises
Now that you are properly warmed up, it’s time to get into the strength-based exercises. The following exercises will target strength, endurance, stability, and balance. And, they are laid out in a superset to rotate from a lower body, upper body, and core exercise, before cycling back through for additional sets. What’s important is selecting the correct exercise variation that fits your ability level and completing the appropriate number of sets and repetitions to be challenged. I recommend completing each exercise for 2-3 sets of 10 repetitions. The hip bridge can be held for 30 seconds.
The group #1 exercises includes:
Piston Squats
Eccentric Push-Up or Push-Up
Dead Bug or Bent Legs Lowering
Watch the video below to view the full group #1 exercises in action…
Strength Training: Group #2 Exercises
In group #2, we will continue addressing a handful of key areas for runners including single leg stability & balance, upper body strength & posture, and core stability. Once again, the exercises are laid out in a superset to rotate from a lower body, upper body, and core exercise, before cycling back through for additional sets. What’s important is selecting the correct exercise variation that fits your ability level and completing the appropriate number of sets and repetitions to be challenged. I recommend completing each exercise for 2-3 sets of 10 repetitions.
The group #2 exercises includes:
Single Leg Reaching Deadlift or Standing Airplane
Bent Over T
High Plank or High Plank with Alternating Shoulder Taps
Watch the video below to view the full group #2 exercises in action…
Strength Training: Group #3 Exercises
In group #3, we will wrap up the strength training component of this program by addressing multiplanar movement, arm/core strength, and anti-rotation core stability. Once again, the exercises are laid out in a superset to rotate from a lower body, upper body, and core exercise, before cycling back through for additional sets. What’s important is selecting the correct exercise variation that fits your ability level and completing the appropriate number of sets and repetitions to be challenged. I recommend completing each exercise for 2-3 sets of 5-10 repetitions.
The group #3 exercises includes:
Triplanar Lunges
Eccentric Tricep Press-Up or Tricep Press-Up
Rotational Planks
Watch the video below to view the full group #3 exercises in action…
Cool Down Routine
Before going on with your day, it’s important to perform a brief cool down and flexibility routine. This routine provides recommendations for various drills that emphasize the lower body, but also target upper body posture and diaphragmatic breathing. All of these have their place following a workout or run. Complete each drill for 30-60 seconds and increase time as needed depending on how your body feels.
The cool down routine includes:
Overhead Lat & Tricep Stetch
Upper Trapezius Stretch
Couch Stretch
Standing Hip External Rotation Stretch
Crocodile Breathing
Watch the video below to view the full cool down routine in action…
Thank you for taking the time to learn and hopefully complete this day 2 home strength training routine. Click here to view the day 1 compliment to this program.
Regardless of your situation, it's important to include a strength training component alongside your running to improve performance and reduce your likelihood of injury. To receive an individualized strength training and injury prevention program that addresses your particular weak links, click here to learn more about the Healthy Running Program.