[VIDEO] Strength + Mobility for Runners

Strength, power, and flexibility - these are elements that every runner needs to improve their performance, beat their own PB (or PR - depending on where you are from!), and prevent injury.

COACH RACHEL’S DO-ANYWHERE INTERVAL WORKOUT FOR RUNNERS

Looking to increase your speed, power and overall endurance in your runs? Then it is critical you add components of both interval and strength training into your regime! Try out this simple, but challenging workout to help build stability, muscular endurance and a faster/ stronger run! 

TRY THIS:

  • 3 min run for distance (on a track this will look like ~ 600m) 

  • 30s Recovery - Breathe! 

  • 2 min AMRAP (As Many Rounds As Possible): 

    • X10E (each side) Lateral Lunges 

    • X10 Push Ups (can be done on a bench or ledge)

  • Rest 1 minute

Complete 3 rounds total. Each time decrease your run time by 1 minute. AMRAP stays 2 minutes. 

Total working time ~ 12 minutes

FLEXIBILITY + MOBILITY FOR RUNNERS If you’ve ever been to physio you know mobility through the hips, activation through the glutes, strength in the ankles and stretch for all of the above is needed to keep you injury free and running all season long! Whether you use this pre-run as an extended warm up, or on its own as a mini-workout you’ll be feeling the burn, not the pain!

TRY THIS POST-RUN STRETCH SEQUENCE

  • 5/s Hip 90/90 Stretch Waves 

  • X5 Low Yogi Squat with T-Spine Twist into Hamstring Stretch (forward fold) 

  • 30sec/s Half Kneeling Hip Flexor/ Quad Stretch 

TRY THIS PRE-RUN ACTIVATION SEQUENCE:

  • 3/s Clock Lunge (activates glutes)

  • 3/s Standing Hip Circles (hip mobility + glute activation)

  • 20/s Single-leg hops (ankle + hamstring activation)

  • 3/s Lunge with thoracic spine opener (upper body mobility)

Need a little more help? Check out www.CrushCamp.com/run for Run Groups, Upcoming Events and more!

runRachel Hallrun, running, mobility, strength