Strengthening Resources
Having a strong posterior chain and core is critical to your long term success as a runner. Strengthening exercises improve your running form and efficiency, and will help you avoid injury down the road.
We've selected a few helpful videos (below) to assist you with beginning a weekly strength routine.
Video Resources
Runner-Specific Core Routine, by Jason Fitzgerald at StrengthRunning
IT Band Routine, by Jason Fitzgerald at StrengthRunning
-
we recommend you do this before you have any IT band concerns
3 Exercises to Strengthen your Ankles, C Tolle Run
-
what to know about Carrie Tollefson? Click here.
Hip Strengthening Routine, by Jay Dicharry
In addition to the videos above, try adding 1 - 3 sets of 5 - 15 push-ups each time you perform one of these videos.
There are many ways to perform push-ups, choose which one is best for you at this time:
-
Modification 1, by the National Center of Health, Physical Activity and Disability (NCHPAD)
-
Modification 2, by the National Academy of Sports Medicine (NASM)
-
Standard Push-Up, by the National Academy of Sports Medicine (NASM)
Sample Weekly Routine
Monday: Runner-Specific Core Routine and 1 set of 10 push-ups
Wednesday: IT Band Routine and 2 sets of 8 push-ups
Friday: 3 Exercises to Strengthen your Ankles and 2 sets of 10 push-ups
Sunday: Hip Strengthening Routine
Have a question about how to perform an exercise or want some guidance? Contact the Coaching Staff - we are here to help.
General Flexibility & Foam Rolling
Tips for effective foam rolling and stretching:
-
Limit foam rolling and stretching to no more than 5 – 15 minutes a day.
-
If you foam roll prior to a run, keep it minimal - only roll over a particular muscle for 30- 60 seconds.
-
Haven’t moved around much during the day? Keep any stretching light and easy.
-
Avoid deep stretching, only hold a posture for 10 – 30 seconds. As a runner, you don’t need any more than that.
-
Stay hydrated! Your muscles will thank you.
Video Resources
Foam Rolling for runners, Spark Physical Therapy
Foam Rolling for Shins, C Tolle Run
3 minute Post-Run rope stretch, C Tolle Run
How To Foam Roll Your IT Band | Home Treatment For IT Band Pain
How to Foam Roll Your Tight Calves, Spark Physical Therapy
10 minute Static Stretching Routine, Spark Physical Therapy
-
Note: Static stretching should only be performed after a run. Your muscles are not prepared to stretch prior to your run.
-
Hold static stretches for 15 - 60 seconds, depending on how you feel.
-
A towel, tie or rope works for this video - you don't need a yoga strap to perform these exercises.
Note: these resources are only suggestions and not required during your training. Please keep in mind that any new exercises you incorporate into your weekly routine should be gradual and progressive.