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This is a total gym workout for runners that can help you stay in shape and improve your running.
A good workout for runners will focus on developing the core and legs – the two muscle groups used most in running. Here’s an hour-long gym workout which could help improve your running performance:• Warm-up (5 mins) – a gentle jog on the treadmill• Stretching (5 mins) – try 5 different exercises focusing on your legs to get the muscles warm• Running training (30 mins) – on a treadmill try to follow your regular training or mix it up with interval training• Strength training (20 mins) – to finish spend some time doing 5 exercises focusing on core stability.
WARMING UP AND STRETCHING
A gentle jog on the treadmill to warm up before you do your stretching exercises helps in avoiding the stretching of ‘cold’ muscles, reducing the risk of injury.
A basic stretching routine for runners should include these exercises:
Calf and Achilles tendon stretch
http://youtu.be/aovbaLWUM5A
Hamstrings stretch
http://youtu.be/vbYWfxj4o-c
Quadriceps stretch
http://youtu.be/Vg1FWmWGxqI
Inner thigh stretch
http://youtu.be/TDyHLt-PMcY
Groin stretch
http://youtu.be/vWBrpwZvasI
RUNNING TRAINING
For many runners, the treadmill can seem boring when compared to running outside but it’s better than not running at all.You can follow your regular training plan on the treadmill. Or if you find that too monotonous, you can mix it up with interval training. For example, try 10 sets of 2 minutes at a higher speed with an easy jog of 1 minute in between.
As a base level, make sure you set the treadmill’s incline to at least 1-1.5 to simulate the right amount of resistance for road running.
STRENGTH TRAINING
Strength training is essential to become a more complete runner. It’s also a great way to lose weight and tone your body.
The most important muscles to train are your core muscles to stabilize your spine and pelvis. These muscles consist of your shoulders, back, and abdomen. Having good core stability helps you maintain a correct running posture, especially when you get tired.
The goal is to build strength, so we are looking for 3-4 sets of 5-8 reps.
THE WORKOUT
Leg press
Leg press: 8 reps – 3 sets
Using a leg press machine, sit down on the machine and place your legs on the platform directly in front of you at a medium (shoulder width) foot stance. (Note: for the purposes of this discussion we will use the medium stance described above which targets overall development; however you can choose any of the three stances described in the foot positioning section).
1. Lower the safety bars holding the weighted platform in place and press the platform all the way up until your legs are fully extended in front of you.
Tip: Make sure that you do not lock your knees. Your torso and the legs should make a perfect 90-degree angle. This will be your starting position.
2. As you inhale, slowly lower the platform until your upper and lower legs make a 90-degree angle.
3. Pushing mainly with the heels of your feet and using the quadriceps go back to the starting position as you exhale.
4. Repeat for the recommended amount of repetitions and ensure to lock the safety pins properly once you are done. You do not want that platform falling on you fully loaded!
Deadlifts: 8 reps – 3 sets
Deadlifts
1. Put a barbell in front of you on the ground and grab it using a pronated (palms facing down) grip that’s a little wider than shoulder width.
Tip: Depending on the weight used, you may need wrist wraps to perform the exercise and also a raised platform in order to allow for better range of motion.
2. Bend the knees slightly and keep the shins vertical, hips back and back straight. This will be your starting position.
3. Keeping your back and arms completely straight at all times, use your hips to lift the bar as you exhale.
Tip: The movement should not be fast but steady and under control.
4. Once you are standing completely straight up, lower the bar by pushing the hips back, only slightly bending the knees, unlike when squatting.
Tip: Take a deep breath at the start of the movement and keep your chest up. Hold your breath as you lower and exhale as you complete the movement.
5. Repeat for the recommended amount of repetitions.
In time, you can work toward single-leg deadlifts.
Standing dumbbell calf raise: 10 reps – 2 sets
Standing dumbbell calf raise
Stand with your torso upright holding two dumbbells in your hands by your sides. Place the ball of the foot on a sturdy and stable wooden board (that is around 2-3 inches tall) while your heels extend off and touch the floor. This will be your starting position.
1. With the toes pointing either straight (to hit all parts equally), inwards (for emphasis on the outer head) or outwards (for emphasis on the inner head), raise the heels off the floor as you exhale by contracting the calves. Hold the top contraction for a second.
2. As you inhale, go back to the starting position by slowly lowering the heels.
3. Repeat for the recommended amount of times.
Note: As you become stronger you may need to use wrist wraps to avoid having the dumbbells slip out of your hands.
Barbell squats: 8 repetitions – 4 sets
Barbell squats
1. Hold on to the bar using both arms at each side and lift it off the rack by first pushing with your legs and at the same time straightening your torso.
2. Position your legs using a shoulder-width medium stance with the toes slightly pointed out. Keep your head up at all times and maintain a straight back. This will be your starting position.
3. Begin to slowly lower the bar by bending the knees and sitting back with your hips as you maintain a straight posture with the head up.
4. Continue down until your hamstrings are on your calves. Inhale as you perform this portion of the movement.
5. Begin to raise the bar as you exhale by pushing the floor with the heel or middle of your foot as you straighten the legs and extend the hips to go back to the starting position.
This type of squat allows a greater range of motion, and allows the trunk to maintain a more vertical position than other types of squats, due to foot position and the higher bar position.
Barbell walking lunges: 10 reps – 2 sets
Barbell walking lunges
1. Begin standing with your feet shoulder width apart and a barbell across your upper back.
2 Step forward with one leg, flexing the knees to drop your hips. Descend until your rear knee nearly touches the ground. Your posture should remain upright, and your front knee should stay above the front foot.
3. Drive through the heel of your lead foot and extend both knees to raise yourself back up.
4. Step forward with your rear foot, repeating the lunge on the opposite leg.
Dumbbell squats: 8 reps – 3 sets
Dumbbell squats
1. Hold a dumbbell at the base with both hands and stand straight up. Move your legs so that they are wider than shoulder width apart from each other with your knees slightly bent.
2. Your toes should be facing out. Note: Your arms should be stationary while performing the exercise. This is the starting position.
3. Slowly bend the knees and lower your legs until your thighs are parallel to the floor. Make sure to inhale as this is the eccentric part of the exercise.
4. Press mainly with the heel of the foot to bring the body back to the starting position while exhaling.
5. Repeat for the recommended amount of repetitions.
Caution: Failure to keep your back straight can result in back injury.
From here you can build up your exercise load step by step. You can also add exercises for your leg muscles to help build the strength you’ll need for running.
