Monday Mug Thoughts #15
Strength Training and Running
Good Morning Party People,
How are you this fine Monday morning? Really, I’m curious to know...how are you? Are you feeling rested? What things are you looking forward to when you look ahead to this week? What is one thing you’re feeling good about today?
I encourage you to take a second and think about these things. Take a pause, reflect on where you’re at to start the week and write it down. I often rush right into getting ready for work, and deny myself the chance to just think about how I’m feeling, getting my intentions set, and being excited about what’s to come.
Take that time now if you haven’t, and then come back to finish the newsletter.
This week I decided to make a small change to the Monday Mug Thoughts. I want this email to be a high value read for you, and everyone else receiving it. In maintaining that value, I only want to send you what I like to call “the juicy stuff,” or the information that is most helpful. So, for the next few weeks, I will be focusing solely on education and providing you valuable insights that will serve to make you a better athlete.
So without further ado, let’s learn something!
Strength Training for Runners
Many of you have to come to me with an expressed interest in strength training for running (which I really appreciate), and so for this week, I’d like to talk about why this is important and include an example workout plan that I use in my training.
Benefits of including strength workouts
In my experience, there are 4 major benefits to incorporating strength training 2-3 times per week into your normal running routine. Those benefits include:
Breaks up the monotony of running
Helps prevent Injury
Improves your speed
Optimizes running efficiency
Let me breakdown each of these a bit further and help you understand how you’ll find these benefits with strength training.
Breaks up the monotony of running
Part of the reason that running is so great is that it’s simple. It doesn't require any equipment outside of a decent pair of shoes, and you can do it literally anywhere. Running is so simple thought that sometimes it can get a bit...repetitive.
Adding in some strength training to your routine helps add some diversity to your week, and breaks up the constant running. Mixing in at least 2 strength workouts a week will mentally help you get more excited about your training, and help you feel more motivated to push yourself when you do run.
Helps prevent Injury
Up to 65% of runners are impacted by some kind of injury each year. This can seem a bit startling, but a large majority of these injuries that happen are both minor and preventable. Strength training is a great way to prevent injuries from happening in the first place, as it helps strengthen your muscles and connective tissues to endure consistent “pavement pounding.”
A great analogy I came across when researching this is, “Don’t let your engine outpace your chassis.” In simple terms, don’t let your aerobic fitness outpace your structural fitness. Your physical body has to progress alongside your cardiovascular fitness, and only running could end up doing more harm than good.
Improves your speed
Every runner wants to get faster. As you attempt to increase your speed, you might notice that you hit a “ceiling” or a pace that you just can’t overcome. You also might feel enhanced soreness when you try and run fast. The most efficient way to improve speed is to combine strength training with your running.
Building muscle strength in your legs increases the efficiency of energy conversion, allowing you to hit a faster pace without working as hard. Stronger muscles also serve to generate more force as you push off the ground with your stride. Soreness will kick in much slower, and you’ll feel more capable to push harder for longer distances.
Optimizes running efficiency
Believe it or not, strengthening muscles in your core, hips, and back will also help you maintain a better running form, helping you burn through less energy. A stronger core and back will help support good posture or the“Runners Lean.” Your abdominals also help keep your body straight and prevent the “wishy-washy” side to the swinging of your arms. Your body will simply be more held together, and energy won’t be wasted on inefficient movement.
Follow this strength workout to support your running
A real quick note. This workout isn’t going to incorporate any exercises that are going to help you bulk up. Bench Press, Heavy Squats, and 1000 lb deadlifts aren’t going to help you become a better athlete. The goal here isn’t to get yolked, but to help you become the best athlete you can be.
All of these workouts can be done with no weight at all, and as you improve with them, you can add dumbbells or kettlebells to them.
First I will show examples of each workout, and then break down the order in which to complete them.
Pull-Ups
(If you aren't able to do full pull-ups, use an assisted machine, or have a partner hold your legs for you)
Push-ups
(Feel free to drop to your knees for push-ups)
Box Jumps
(For more comfort, start a step back from the box, take a step forward up to the box prior to the jump, then leap up. Make sure to squat when you land coming down)
Hanging Chair Leg Raises
(Try and hold for at least one second at the top. Squeeze your abdominals and exhale at the same time)
Burpees
(You can also skip the pushup at the bottom if you wish, and just start the jump from the arm extended position)
Step-Ups
(Do one leg completely and then switch to the other leg. Don't alternate)
Bulgarian Split Squat Jumps
(Be explosive on the jump. If you aren't able to jump, you may skip it and just do the squat)
Planks
(Keep your butt down and back flat. You should be able to put something on your back and not have it roll off).
Squat Jumps
(No need to start with a weight, but add in weight as you wish. Be explosive from the ground!)
Speed Skaters
(Try to cover as much distance laterally as you can)
Row Machine
(Keep a smooth rhythm and meaningful pulls. The focus is strong pulls, don't try to be fast and flailing).
Put it all together in this order, and you have yourself a comprehensive full-body workout.
Feel free to add or change anything you'd like on the workout. If you need to reduce the reps, that's fine too! Everyone starts at a different place, and we're all just trying to create the best versions of ourselves. I did this workout at least 2x a week when training for the Ironman triathlon, and it was a HUUUUUUGE help.
Give it a shot, let me know what you think, and reply back with any suggestions you might have.
With Love,
Zack
Thanks for Reading!
I greatly appreciate you taking the time to read this newsletter week in and week out and being a supporter of the My First Finish community. Your feedback is incredibly important to me, so please let me know what you think!
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