Free Strength programme for runners.

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For a beginner runner, strength training should be at the top of the list of things to include in your training programme. For the intermediate to advanced runners I’m sure you’re already doing strength training, if not make sure you start.

How will moving weights help me go further, get faster and run i hear you ask?

Simple if you want to stay running you need to stay injury free. To do that you need to have strong, balanced muscles to support your running, they’ll propel you forwards and negate any injury risks. I’m not saying weight training will stop you getting injured, but it’ll really help prevent it and at the same time improve your running ability!

A runner that trains in the gym, has strong muscles and good core strength will do better than the one that doesn’t. I’m not meaning body building by any means, for runners it needs to be more specific, targeting the posterior chain (glutes, hamstrings and lower back) and core.

Here I’ve created a basic training session for you to follow.

1a Squats – 3 sets x 12-15 reps

2a Deadlifts – 3 sets x 8-10 reps

3a Rear foot elevated split squats – 3 sets x 10 reps each leg

4a Pull ups

4b press ups 3 sets x 10 reps

4c Side plank left

4d Side plank right 3 sets x 40 seconds

Where it says 4a,4b,4c this is a superset whereby you do the exercises back to back and rest once you have completed all exercises. After each set rest on all exercises for 90-120 seconds. Make sure you do a good warm up and start slowly, increasing the weight you use bit by bit.

Give it ago and let me know how you get on, keep an eye on my blog for more posts!

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