In the old days, runners ran.
Seriously, ask runners a few generations older than you what they did for their daily workout, and they’ll likely answer: “I ran.”.
But no matter what race you’re preparing for, you might not want to stick to this old training routine. We’ve learned a lot over the last 30 to 40 years…and like so many other things, running has evolved.
This is not news to the Core Crew. We know we need to add strength training…right? We know that runners need to do more than just run. Runners need to be strong and athletic. If we’re not strong, we can get hurt even if we practice good running form. In fact, some injury statistics put the annual injury rate for runners as high as 85 percent!
Reducing the injury rate isn’t that difficult, though. In fact, according to Greatist.com, “runners can [get stronger and reduce their chance of injury] effectively with just 10 to 20 minutes of strength training each day.
YAY!!! This is GREAT news! Our daily challenge won’t take long, but it will make you stronger and your chances of injury will go down. Does this mean you’ll never get injured? Well no…but if I can increase my chances of staying on the road by getting stronger, I’ll take it!
This same article says the best exercises for runners are compound movements like deadlifts and squats (got em), bodyweight exercises like planks and push ups (got those too), and hip and glute strengtheners (covered!).
Lastly, the article says we should stretch and foam roll. Well dang…we do that too! 🙂
So what are we waiting for? Bring on the leg work!
Day 20 exercises: Legs / Stability – 3 sets of 15
- One Legged Bridge
- Side Lunges
- Side Lying Leg Lifts
- Plank – Your Choice (:60 2X)
Bonus: Runners Touch
Strike a pose in perfect running position with one leg in high knee position. Balancing on the one leg, bend at the hip and touch the toe that’s on the ground with the opposite hand while the leg in the air rotates under and back. Make sure the standing leg remains stable and as straight as possible while enabling you to touch the ground. Be sure to prevent the moving knee from crossing midline while that leg straightens out behind you. Come back up to running position quickly without losing balance, pause for a second or two, and repeat 10 times. Switch legs and repeat. Throw this in the rotation with today’s workout and do 3 sets for each leg. (No you don’t need to use a kettle ball as shown in the picture.)
Speed Work: ONE…just ONE Crew member committed to speed work yesterday. What do I have to do to convince you to give it a try? Do I need to come meet you at the track? I would if I could!! Check out this week’s speed work in yesterday post here. Scroll to the bottom for the workout and pace info.
Strong legs are a key ingredient for staying on the road injury free! And as a side bonus…strong legs look good and will help us run faster! GETTTT ITTTT Crew!! 🙂