50-60 mins | Strength | All Levels | No equipment
Endurance running is all about maintaining strength and managing fatigue over a long period of time.
If you're an endurance runner, then injury prevention and performance is important to you! Here's a home strength workout that covers all bases.
For every runner, repetition is key - left foot, right foot, repeat repeat repeat until the cows come home! So this strength training workout is all about maintaining good form, throughout lots of reps! We have selected a few key movements that enhance the running stride.
Make sure you read through the whole workout before you start to determine if it is right for you. Please get in touch if you have any injuries and would like some alternative exercises! If you have never trained before, it is a good idea to get doctors clearance and see a trainer first.
Essential Equipment: a bench, chair, couch or coffee table
Optional Equipment: have a weight ready if you want more of a challenge! A traditional weight like a kettlebell or dumbbell, otherwise think outside the square, a child, an animal, or a bag of groceries works too!
Warm up 2x20 reps each side
Double tap back lunge knee drive - weight optional ;-)
Lying hip abduction
Round one: 3x 25 reps
Back foot elevated single leg Squats
Wipers (per side, 50 total)
Round two : 2-3x 25 reps
Lateral step up - try not to bounce off the grounded leg, keep it stiff!
Sprinter sit ups (per side, yep thats 50 of these suckers!)
ENJOY! Let us know how you go!