So I’ve just started a new training block where I plan to incorporate some strength conditioning work as part of my schedule. I feel this will benefit my running, as I need to work on leg strength in order to develop the quads whilst getting those glutes firing.
I’ve been struggling with tight hamstrings, which has consequently led to lower back pain. I believe this may have something to do with weakness in certain areas. Hopefully by incorporating the strength work it may help with my niggles and improve my running efficiency long term.
So why should runners do Strength & Conditioning?
- Strengthens muscles and joints
- Improves running efficiency
- Improves performance
- Improves balance and posture
- Decreases the risk of injury
Today I hit the gym, and did this workout below. I wanted to share this incase anyone else thinks they may benefit from the exercises. It can be adapted to suit you, so you may want to reduce or increase the reps/sets (just be mindful of where you are at, and don’t load up too soon!) Recoveries between sets can be suited to your current fitness levels, but I would advise somewhere in the region of 1-3mins between sets.
All of the exercises are quite basic and can be done in a gym, squats, calf raises and lunges can be done at home. Variations can be added/adapted i.e. Lunge Twist or Calf Raise with Barbell. I would recommend starting on the a very low weight, and building gradually up over the course of a few weeks/months.
Why should runners do squats? (click Link)
How Lunges prevent injury (click link)
How calf raises make you faster (click link)
If you try this workout, let me know how you get on in the comments section below!
Shoutout to @JustStrong team, for motivating me to become a stronger runner.
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#suzystreetrunner
Suzy Street-Hall BSc(hons) Sport & Exercise Science & Level 2 Gym Instructor.
Follow me on Instagram @suzy.streetrunner
Streetrunner 🇬🇧🏃🏼♀️ 