Hi! Today’s Train Thursday is all about running and strength training for runners. Not a runner, this workout is great for anyone looking to build posterior chain strength.

Short on time and looking for a quick and effective workout? This pre-run warmup will load your legs and make them feel like jello, allowing you to get a more intense workout in less time. This can be done anytime, but I prefer pre-run it when I don’t have time to do a long run and still want to feel the effects of a longer run.

Warm up with one or two easy laps around the track or easy walk/jog for 5 minutes. Then perform:

  • 10 squats
  • 10 squat jumps
  • 10 sumo squats
  • 10 reverse lunges right leg, 10 reverse lunges left leg
  • 10 lateral lunges right leg, 10 lateral lunges left leg

Repeat 2-3 times with no rest and then head out for your 20-40 minute run. You can also break it up by running a mile, doing 1 round, running another mile and doing another round or two. This can also be completed on non run days, add 30-60 seconds rest per round.

Strength training and plyometrics are essential for runners and athletes to help prevent injury.

Squats improve flexibility by moving your body through a full range of motion. Squats and lunges help to build and engage glutes, hamstrings and quadraceps, all primary stabilizers for running and moving.

If you’re a runner you’ve probably heard “oh running is so bad for your knees” at least once.  Don’t get me wrong running does take a toll on your body, but so does carrying around extra weight and not properly engaging or using the muscles around your knees.

There are four major ligaments that stabilize the knee : The anterior cruciate ligament (ACL), the posterior cruciate ligament (PCL), the medial collateral ligament (MCL), and the lateral collateral ligament (LCL).  Keeping the muscles that surround the knee strong and flexible can help prevent a tear of these ligaments.

Practicing squats can helps us recognize and correct improper movements when running, walking, sitting and standing before a knee injury occurs.  While there’s no foolproof way to prevent injury, I strongly believe that regular strength training helps us get stronger and be more in tune with our bodies.

If you want to change it up a bit 6 squat variations from Runner’s World are a key part of my weekly strength workouts. Some other moves that are great for runners are glute bridges, oblique crunches, step ups and skaters.

Not a runner but looking to start? Check out my free couch to 5k plan here. 

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