May 10 2018
Take advantage of your gym’s rowing machine to build whole-body strength and improve your running.
No, this is not about gaining weight–it’s about lifting it! Start making the most of being inside by doing running-specific strength training.
Strength training is a proven method to improve your running: it strengthens muscles and joints, which in turn results in better race times and a lower risk of injury. If you have not added strength training to your weekly workouts, or if you have perhaps skipped them for the better part of 2017, now is the time to start back up with these workouts.
Start by doing one set of 12 to 15 repetitions (unless otherwise noted) and then build up your sets as you build your strength.
Take a big step to the side with your right foot, bending the leg at the knee and sitting back into your heels while keeping your left leg straight. Push off with your right foot, brining both legs together before repeating the move.
Step forward into a lunge on your right side. Next, bring both legs back together before switching to repeat the exercise with your left leg.
Step backward into a lunge on your right side, then bring both legs back together before switching to the left side.
Perform a lateral lunge, reaching your arms forward as you step into the lunge.
Perform an anterior lunge, reaching your arms forward as you step into the lunge.
Perform a posterior lunge, reaching your arms forward as you step into the lunge.
Find a stair or stable box on which you can put your upper body weight. Get into a high plank/push-up position in front of the stair or box. Lift one arm at a time and place your hand on top of the stair or box, then bring it back down before doing the same on the other side. Repeat.
Get into a low plank with forearms on the floor and your lower body held up on your toes. Hold with perfect form for one minute. Repeat.
Lying sideways on the floor, align your ankles, legs, hips and shoulders as you press up onto your forearm in a side plank position. Hold for 30 seconds. Switch to your other side and hold for 30 seconds. Repeat.
Perform a lateral lunge (see description above) while holding dumbbells. As you push off your right foot to return to position, bring your knee up and hold before placing it down and moving to the other side.
Perform the move as described above–but this time, lunge backward instead of to the side.
Set up three “targets” using anything from pieces of paper to cones, positioning them in a semi-circle in front of you (one to your right, one to your left and one directly in front of you). Grasp a light weight in your right hand as you stand on your left leg and reach toward each target before putting your foot back down and starting again. Repeat 15 times, then switch feet.
Standing on one leg, bend the other at the knee as you push a light weight over your head.
Kneeling in front of a cable machine, pull downward and back, squeezing your shoulder blades together. Be sure you are far enough away from the cable to make this an effort for at least 10 repetitions.
Find a stair or box to step onto while holding a medium weight. Step up with one side first and then switch. Repeat 15 times per leg.
If you don’t have access to a cable machine, you can press dumbbells and even use a stability ball instead of a bench for an added challenge.
Sitting on the floor with one or both feet lifted, use a dumbbell or medicine ball to twist across your body, almost touching the floor as you rotate across your abdomen. Perform the twist 30 times.
While lying supine, raise both feet straight up with straight legs. Slowly lower one at a time (or both at the same time, depending on preference) until they almost touch the floor. Lift your foot or feet back to the starting position and repeat.
The key for runners is to use strength training to work your body in all three planes of motion and build a solid core for stability and balance. Try some of these moves just once per week for 15 to 20 minutes and you will be on your way to better, stronger and longer running through the winter and beyond.