FINDING STRENGTH WORKOUTS
STRENGTH SESSION THAT MAY WORK FOR ‘SAINTS DAYS’ PLAN. Sara Lindberg has put together a strength workout in an ACTIVE.com slideshow article “20 Minute Bodyweight Workout for Weight Loss”, with ten exercises that could be used on strength days of the HALF MARATHON WITH ’SAINTS’ DAYS’ 5K & 10K TRAINING PLAN.
The ‘SAINTS DAYS’ plan alternates upper and lower body strength workouts on 1-2 days each week. Two to three days per week of strength sessions would be ideal, but one workout/week is better than none. Scheduling it as part of race preparation may be the first and only nudge new runners will receive to incorporate strength work into training.
This routine can be switched for a lower body session in the plan; it has 5 exercises that primarily work the hips and legs (squats, lunges, jumps, glute bridge, superman). There are 5 exercises that build core strength and help improve posture and trunk stability. They are listed below (with muscles worked added in parentheses)
What’s great about this particular workout is that the movements in each exercise are relatively simple, except for “The Hundred”. The demonstrations are straightforward (there’s an additional reference to help with learning proper technique for the Hundred).
The directions given by Lindberg say you should repeat the entire set 2-3 times. If you’re not familiar with these exercises the going may be slow at first, 20 minutes will slip by quickly, and you’ll only have time for one set. If you find the entire workout is too much for the time you have, break it into 2 sets of 5, each performed on a separate day. Select 2-3 exercises that are more difficult and add 2-3 that are easier for each set.
Trainers and coaches will recommend changing up routines periodically to challenge muscles in with different moves, but mentally it can be hard to do this. Try this workout. If you don’t like it, continue to try others. Take exercises you do like from each workout and create your own.
Even if exercises are described as working the same muscle, if the basic move is different, functionally the muscles will be challenged in a different way. For example, squats and forward lunges both work the quadriceps muscles but they will strengthen the legs a bit differently.
I plan to keep this routine on hand to use for one workout a week January to June. I’ll need 2-4 others that use weights, part of keeping my resolution to weight train. I can run through it quickly in the early morning at home in front of the TV and catch up on weather, sports and, ugh, news.
Exercises are listed below for ready reference. I write my list lengthwise on a business envelope, folded in half, with a different workout on each side. I keep this and other ‘envelopes plans’ in a plastic bag with ear buds and a resistance band, which I take with me wherever I workout. Including in my suitcase when traveling.
Good luck putting together your strength work plan! Perhaps this routine will be of help.
RUN & MOVE HAPPY!
-Squats with side leg lift (quadriceps, hamstrings, gluteal, calf, lower back, abdominal muscles).
-Push-ups (pectoral, deltoid, triceps, biceps)
-Plank jacks (same as planks plus more effort to stabilize)
-Forward alternating lunge (quadriceps, gluteal, hamstring, calf, lower back muscles)
-Plank (abdominal, lower back muscles)
-Squat jumps (quadriceps, hamstrings, gluteal, lower back, and abdominal muscles).
-Superman (upper and lower back, gluteal, and hamstring muscles)
-Bird dog (upper and middle back, shoulder, glutes, abdominal muscles)
-The Hundred (abdominal muscles)*
-Single leg glute bridge (gluteal, abdominal, lower back, quadriceps, hamstrings, and inner thigh muscles)
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EARNED RUNS is edited and authored by me, runner and founder. I began participating in road races before 5Ks were common. I've been a dietitian, practiced and taught clinical pathology, and been involved with research that utilized pathology. I am fascinated with understanding the origins of disease as well as health.
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