This strength circuit is for the runner on their Revenge Tour.
For the runner looking to make a come back after being sidelined with 2, or even 3, running injuries.
For the runner whose done struggling with painful knees, aching calves, and stabbing feet.
For the runner who wants a plan to follow that will get them stronger, keep injuries away, and let them train hard and race again.
Because your biggest question probably isn't "do I need to get stronger?" or "should I do strength training?"
It's "What strength exercises should I be doing as a runner to hit all the right muscle groups?"
Hi! If you're new here, I'm Marie, @drwhittfit.
I'm a runner and practicing Doctor of Physical Therapy.
I know a thing or two about helping you build the exact strength you need to prevent repeat running injuries and tailoring that strength to your training and racing plans.
So this week, let me give you a lower body strength circuit that works all the right muscles. We're going to target glute and single leg stability, quad and calf endurance, and hamstring strength.
Let's hop in!
*little side note: no long YouTube video this week. Instead, enjoy the little bite sized demo videos. :)
THE LOWER BODY STRENGTH EXERCISES YOU NEED TO PREVENT RUNNING INJURIES
Circuit:
3 sets each // medium- heavy weights
Lateral Step Ups/Step Downs
12 Reps X Heavy weight
Bulgarian Split Squat with Weight Overhead
8 Reps X moderate-heavy weight
Runner Stride Calf Raise: Front Foot Elevated
12-15 Reps X moderate weight
RDL with Opposite Foot on Wall
9 Reps X weight
HOW TO STRENGTHEN IMPORTANT MUSCLE GROUPS FOR RUNNING
Lateral Step Ups/Step Downs
Repeat after me: "I will be unstoppable".
THE SECRET: all step ups are good for runners because it's pretty easy to see how it looks like running. But sideways....
Is a whole new game. Lateral step ups can still "look like running" because of the high knee that mimics your forward moving running stride and the straight leg you're landing on absorbing the impact of coming back down to earth.
But the important part here: by stepping up sideways, you engage and strengthen your glutes, more than your quads. Your quads are still working (and this is good!), but I want you to focus on controlling both stepping up the stair AND STEPPING DOWN OFF the stair. With this particular exercise, going down is almost more important that going up as this part of the motion works directly on single leg glute strength, stability and endurance you need on long runs.
Side note: stepping up side ways is hard. Start with a shorter step and work higher as able.
Bulgarian Split Squat with Weight Overhead
It's been a hot minute since we've thrown this one into the rotation...
THE KEY: BSS's can be more quad focused or glute focused. This particular version places in a position that looks like running and places more emphasis on your quads.
By placing the weight overhead, we're going to force you to stay more upright. A straight up-and-down motion during your BSS will put more the work on your quads rather than your glutes.
This exercise can be rather spicy, so if you need to hold a very light 3 or 5lbs overhead to get started and learn the motions, that's perfectly alright. Don't be afraid to grab a 10lb weight eventually, because heavier weights can actually give our bodies more information about where you are in space, making the exercise physically harder, but mentally easier.
Runner Stride Calf Raise: Front Foot Elevated
Buckle up, buttercup.
PRO TIP: watch the video. But to set you up for success, start with one foot elevated on a step directly in front of you. It might help if this step is higher because this foot's job is to help you balance. You only need about 10% bodyweight on this foot.
The back leg is doing the work of the calf raise while the front leg stays in a high knee position, with the front foot only very lighting touching the step so as to not fall over.
It's your choice to add weight here or not! I'm often more focused on balanced, but occasionally, I'll hold a weight in one hand and use the other to stay upright.
RDL with Opposite Foot on Wall
Yes, we're still doing this one!
THE REASON: I've gotten better, faster results with this RDL version in the clinic compared to a regular RDL. I swear it's because both glutes are activated and working and it actually helps facilitate more of a hip hinge, placing more stretch on the glute muscle AND the hamstring insertion (where the hamstring muscle begins up in your bum).
It's actually incredibly important that your hamstring and glute understand how to work together, instead of in isolation, as both muscles are responsible for powering you forward and pushing you off into your next stride.
Runners get a lot of flak for having weak hips; so why not work on BOTH super important muscles, hamstrings and glutes, to build a strong posterior chain which helps prevent a myriad of running injuries and overuse compensations.
WRAPPING UP
You have the right exercise, but now what?
Now, you show up.
You start.
Every runner starts with body weight-only versions of exercises.
If that's what you need to do with these, FANTASTIC!
But for the love of all things running, DON'T STOP THERE.
I'm going to guess you're a hard working runner.
And maybe you've even tried to learn and put together you're own strength circuit before.
It kind of worked...maybe?
THIS ONE WILL.
But only if you work the plan.
Meaning....
Commit to doing this 25 minute strength workout 2 times a week.
Let it feel HARD. (but it doesn't have to be impossible.)
Get yourself some heavier dumbbells. (I suggest a set of 15's or 20's.)
Know that it's ok if the exercises become routine or almost boring. (some miles get boring too, right?)
You're body WILL get physically stronger and better at resisting repeat and overuse running injuries.
Yes, these exercises contain a little sprinkling of magical physical therapy dust. But the real magic happens when you couple these exercises with progressive over-load, meaning you keep challenging yourself to lift heavier and heavier.
I believe in you, runner.
If you want one more injury-proofing exercise circuit to play around with, grab my FREE Strength Guide HERE.
And until next time running fit fam...
Dare to Train Differently,
Marie Whitt, PT, DPT //@dr.whitt.fit
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