The problem with Runners is simple, they run too much! Sounds crazy and I get a lot of grief from coaches and runners for my view on this topic, but the fact is: Runners are ALWAYS INJURED!
It's not that running is bad, it's only running (or running 85-100% of the time). A training program should be mixed between the sport, the training for the sport (Fitness), and recovery. Many programs focus too much on the training (running) and only get into the recovery if an injury happens. At that point, no amount of foam rolling is going to get you back on the track at 100% before the season wraps up. Just taking a small percentage of your weekly programing and adding in Strength Training mixed with Recovery will drastically change everything.
Below is a very basic routine to start this new series off. Check in weekly for more workouts for RUNNERS as we add to our At Home Training Program.
Today's Workout: Distance and Sprints will be doing the same Sets/Reps/Exercises
Warm Up:
Since this routine will happen post running, the warm up does not need to be anything over the top
Warm Up
Bodyweight Squats
Push-Ups
3x10
Goblet Squats
SLDL
3x12
Dumbbell Lunge
Steering Wheels
3x10 per side
Step-Ups
3x10 per side
Bulgarian Split Squats
3x10 per side
ABS
Sit-Ups
Russian Twist
Leg Raises
3x20
This whole routine is to be done pretty quickly. This is a Post-Run workout, you don't need to be going after big weights and your rest time should be kept to a minimum. If this takes more than 30-40 minutes than you need to start picking up the pace.
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