Strength Exercises After Running
Many runners think their workout is over after they run, but I feel that is the perfect time strength workouts should begin. From hurdles to medicine ball exercises, this is the time to build strength and protection for your races. Remember that strong muscles do not protect the disks in your back, so be certain to keep your back at neutral during these exercises to avoid lower back pain.
Here is a photo after the Boom Box Mile as I use the hurdles to open up my hips after speed work:
Here is a video showing some of our post running workout:
Have a great time getting stronger as well as quicker!
Dave, Thanks for the insightful and empowering video. I've been working on my tennis game diligently for the last three years on my home court, and now I need to focus on fitness/movement before heading into tournaments. Being 38 now, you help me set aside any limiting thinking. Keep up the great work! Eric
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Dear Eric,
Thanks for your comment. I hope your summer in Florida is going well. Please check out the past videos on the lunge matrix, squats, and balance reaches to get you started on a fitness program designed to help you prepare for your competition. Cheers, David
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Dave,
I too am a believer in 'cross training.' I feel the body gets stronger when 'stressed.' For years I have done weights and running on the same day. I mix up whether to run first then lift or vise versa. In fact I found a running log about nine years old. I was training for a marathon and it was a long distance day. My run took me by the health club I belonged to at the time, around mile twelve of the run. According to my log, I spent two hours of weight training, then ran three more miles to complete the run for that day. Over thirty years of run have given way to chronic knee issues that don't allow me to run those distances, I enjoy weights and running as one workout.
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That was an inspiring post,
Great pic..
Anyway, thanks for the post
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The videos are great. You can see how those hurdle movements would open the hips and keep the joints lubricated too I would think. Seems like a lot of work at the end of a work out but I get the idea of needing to strengthen the muscles.
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Quadriceps Stretch exercises is the best after running.
Quadriceps Stretch: The quadriceps is the muscle in the front of the thigh, important for lifting your knees and increasing your speed. It is the "quads" that often go at the end of marathons, causing runners to come shuffling across the finish line because they have a hard time lifting their feet off the ground. To do this exercise while standing, simply grab hold of a stationary object for balance with one hand and use the opposite hand to grasp the leg around the ankle, lifting it toward your buttocks. Pitchford points out several form faults: "You want to keep your back straight and not allow the knee to drift forward ahead of the stance leg. A lot of runners slouch forward, which effectively negates the stretch’s effectiveness."
An even more effective way to do this exercise, however, is lying on a bench, using a towel wrapped around the ankle to pull your foot toward your buttocks. You should position yourself on the edge of the bench with the foot of your dangling leg forward, knee bent, leg relaxed. As with the other stretching exercises, hold each stretch for 10 seconds and repeat as many as 10 times for each leg.
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Exercise is so helpful if one wants to regain his/her waning health. Of course not to forget, only eat the right food.thanks for this video.
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Good work man..this is the great website I have seen so far...outstanding..
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I think the videos make all the difference. They demonstrate things perfectly.
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The videos demonstrate everything so clearly and are a great addition. Many of the runners I know overlook overall strength training.
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This is great post.If somebody suffer from chronic pain then he must take TENS Units.Thanks for sharing with us.
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Dave, Thanks for the insightful and empowering video. I've been working on my tennis game diligently for the last three years on my home court, and now I need to focus on fitness/movement before heading into tournaments. Being 38 now, you help me set aside any limiting thinking. Keep up the great work! Eric
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Hoping to improve my existing routines or find new workout options like yours thanks alot for this great share.i will start following your advise.
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