Sample Strength Session
If you have one pair of dumbbells at home and want to kickstart a strength training programme to boost your running performance then this is a perfect starting point.
Complete as a circuit. Move from one exercise to the next with minimal rest( 10-30 seconds). If you feel like you need to take a slightly longer rest that’s okay. Once you work through the 6 exercises take a 2 minute rest. Complete the circuit 3 - 5 times. The video below demonstrates each exercise. Use enough weight so that the last 2-3 reps are very challenging.
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Explosive Dumbbell Squat - 6-8 reps in a set. Focus on driving up from the bottom position.
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Bent Over Reverse Fly - 10 - 15 reps. Try to have your torso as close to parallel to the ground as you can.
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Single Leg Box Squat - 8 -10 reps. Lower yourself down with control and aim to gently touch the surface. Drive up more quickly.
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Overhead Press - 10-12 reps. Reach up for the ceiling. Keep the base of your ribcage down to help avoid arching your lower back.
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Hip Hinge - 8-10 reps. Start with your knees “unlocked”. Push your backside out behind you and aim to keep it up high. You should feel tension in your hamstrings.
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Elevated Single Leg Heel Raise - 10-15 reps. Control the speed of the movement. Push through the big toe side of your foot as you come close to the top. A count of 3 seconds up and 3 seconds down is a good tempo.
This routine would be suitable to complete 2 or 3 times in a week. Give yourself at least one day between sessions.
If you feel like these types of workouts are what your training is missing then the Running Buddy app is perfect for you. You will be able to follow progressive sessions that are specifically designed to help running performance and improve your general athletic qualities.