00:00 Introduction
00:11 Warm Up
03:50 Core Prep
09:49 Strength Circuit
26:02 Cool Down
In this beginner strength training for running workout, we go through strength movements that help improve running performance and prevent injury, all in just 30 minutes. The goal with this beginner strength workout for running is to introduce strength training at an approachable level.
This strength training for runners follow along requires no equipment which makes it perfect for at home strength training for runners. The video is a 30 minute strength training for runners including warm up, core activation, and a 3 round circuit of strength exercises. These videos are great for marathon, half marathon, 10k, and 5k strength training. If you are starting a couch to 5k training plan, these workouts will help avoid potential overuse injuries from running.
Each, week, we will expand on these at home workouts for runners by adding new exercises, and/or added resistance to the exercises. If you are completely new to run strength training, go at your own pace, perform less reps, and take extra rest if you feel you need a break. Stick with this running strength training plan for 6 weeks and you will begin to see results! We recommend performing these 30 minute run strength workouts twice per week.
Written Plan:
Warm Up ~30 seconds each
Jumping Jacks
Fence Step Overs
Toe Walk
Heel Walk
Leg Swings
Core 1 round
Glute Bridge
Single leg Glute bridge
Side Plank
Hamstring Bridge
High plank shoulder taps
Side stance hip abduction
Main Strength exercises: 3 rounds
Body Weight Squats
Push up
Kickstand
Prone W/T 54321; reps then equal hold descending
Reverse Lunge
Calf Raises
Cool Down
Glute Stretch
Figure 4 Piriformis
Couch Stretch or Side lying quad