At Cuirim Sports Recovery, we meet a lot of runners and triathletes. No surprise there because Orange County is blessed with excellent weather year-round. If you’re training for a running event, you would be hard pressed to find a more beautiful place to do it in all seasons. (But we may be biased!)
Running can be hard on your body. To avoid injury, you need to incorporate exercises into your routine that focus on conditioning and strength building.
To give you a quick and easy strength workout designed for runners, we’re turning to Ben Parkes, a coach, trail runner and a 2:36 marathoner. He also happens to hail from across the pond, which explains the lovely English accent. Follow him on Strava.
In this video, Ben offers a workout for becoming a stronger, faster runner. You can do it in just 10 minutes with no extra equipment needed. He recommends doing the strength training at least a couple of times per week.
“Strength and conditioning is so important for injury prevention and absorbing the workload that the training puts on the body,” he says.
You can build this routine before, during or after your usual run. You can do it at the gym or whenever you have some spare minutes in your day.
Here are Ben’s 6 recommended exercises for runners to get stronger and avoid injury:
1:15 | Reverse lunge and forward knee drop: 10-15 reps each side, 3 sets, 30 second rest between sets
2:27 | Squat: 10-15 reps, 3 sets, 30 second rest between sets
4:00 | Single calf raise: 10-20+ reps, 3 sets, 30 second rest between sets
5:25 | Hip bridges: 10-20+ reps, 3 sets, 30 second rest between sets
6:40 | Plank: 30 seconds to 4 minutes, 3 sets, 30 second rest between sets
7:45 | Crunch: 5-20 reps
What’s your favorite workout? Drop it into the comments below.