Updated: Feb 27, 2020
The Workout Guide For Runners
Running is a high impact and repetitive activity. As a runner, it's important to make sure that you are working on injury prevention by incorporating run specific strength training & stretching into your regular routine. By adding in the right exercises, routines, & stretches, you'll not only decrease your chance of injury, but you'll also perform better with your runs.
Here's Everything You Need to Know About Run Specific Workouts
Whether you're new to running, or you're an experienced runner, it's important to follow a run specific training program. Running programs are designed to slowly increase your speed, and distance over several weeks and months. Frequency of training is usually determined by the overall goal, however most run programs require high frequency in order to see improvements. If you're new to running, make sure you incorporate at least 3 running sessions per week. If you don't feel comfortable trying to run on your own, joining a running club is a great way to learn to run, as you'll have an instructor to give you guidance on things like pace, posture, & technique.
Here's an Example Running Schedule from the Love Your Bod PACE 12-Week Learn to Run Program
Running Strength Training Program
While you'll be devoting the majority of your training to running, it's important that you make time to incorporate run specific strength training into your weekly routine as well. It's important for runners to utilize strength training in order to maintain balance in their bodies, and maintain strong joints and supporting muscles - This is what can help prevent running injuries. Strength training will also help improve your speed, power, & endurance. Runners should emphasize unilateral exercises (single sided exercises), balance activities & focus on increasing glute, core, back & quad strength, and hip mobility. I would recommend trying to incorporate at least 2 strength training sessions per week.
Here's an example Running Specific Strength Training Workout from The Love Your Bod PACE 12-Week Learn to Run Program.
Runners Stretching & Foam Rolling Routine
Lastly, you'll want to make sure that you are addressing your specific areas of tightness that you have incurred from running. Frequent running will cause your hips, quads, hamstrings, calves, glutes and lower back to become tight. I usually recommend to build a frequent relationship with a foam roller in order to help massage some of those areas. You should also spend a good amount of time each week stretching. Better yet, incorporate yoga into your weekly routine. Stretching is just as important as strength training when it comes to injury prevention so while you may feel too tired at the end of your run to stretch, don't skip out on this important part. If you get injured, it will through a wrench into your progress and you'll have to take time off from training.
Here is a brief form rolling & stretching routine to incorporate into your training.
If you spend the time on all of the above run specific training you'll likely become a very strong and successful runner with less injuries than the next guy. Happy Running Everyone!
Want to learn how to run? Check out the rest of my website for a list of all of my services which includes Learn To Run Clinics, Personal Training, and my affordable monthly online program which includes my 12-Week Learn To Run Program PACE.