Day 26: Relentless Forward Motion

Strength-Training-for-RunnersBy now you know how important strength training is for runners…. but there’s always more to learn. If you have a few extra minutes read this post by Relentless Forward Commotion, “Strength Training for Runners: Why You Should Pick Up Weight.” 

If you don’t want to read the full article, here’s an important excerpt:

Yes, specificity of training is a huge component to successful running. In layman’s terms: in order to improve your running, you must run. I won’t argue that fact. But in my opinion, strength training is not only beneficial to your training routine (i.e., it will make you faster and stronger), it is vital in helping to help prevent injury, and will contribute to your overall health and fitness levels.

When I was in school, a good friend of mine, who happened to also be my professor, who happens to be a female sub-3-hour marathon runner (she’s fast) told us that she had once had a DEXA scan (bone density) that revealed something alarming: from the waist down, she had excellent bone density, thanks to the many miles she logged weekly. From the waist up, due to the lack of training her upper body, she was considered pre-osteoporosis. She wasn’t even 40 years old.

Not yet 40, runs a sub 3 marathon, pre-osteoporosis. WHAT?!? So even though this woman was in great shape…she was still facing issues.

Strength training is about more than just getting rid of extra weight and flab, about more than proper form, about more than getting faster…it’s also good for your bones and your overall health!

Strength training takes time and dedication. One workout will not make you stronger…you have to keep doing it every week… you have to commit to relentless forward motion to stay healthy and get stronger. Let’s get to work crew!

Day 26 exercises:

  • Lunge Stance Single Arm Shoulder Press – 4 sets of 10
  • Renegade Rows – 4 sets of 10
  • Arm Raises – Front and Side – 4 sets of 10
  • Plank – 1 minute (2X)
  • Side Plank – :30 each side (2X)
  • 50 Push Ups

Bonus: #AllArmsWorkout All Amrs Workout

We can always do a little more so if you have the time and the determination to get stronger throw in 3 sets of each of these exercises.

Most or all of these exercises should be familiar to you by now. The left and right rows and the flys can be done using a bench or stability ball. See the images below to see how they are done. More questions? Ask! I’m here to help.

Running Drills: We’re going through our list and so far we’ve gotten through High knees, Butt Kicks, Bounding, and Grapevines. Do a few of these before your run to warm up…or after your run to promote good form while you’re tired.

Speed Work: It’s Thursday so hopefully you have already found time for your speed or this week. If not, and you are planning to go long on Saturday, throw in some fartleks or strides today but don’t push too hard and wear yourself out before the weekend. If you still want to see what the speed work is all about, click here for this week’s workout.

Being weak is a choice…so is being strong. What will you choose today?

Choose to be strong today and make it a great Thursday Core Crew! 🙂

being weak is a choice


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