Hit-the-ground runner’s workout

In order to be a stronger, safer and better runner, sometimes the workouts that you need to focus on do not include any running at all. Because running is so repetitive in nature, you need to spend time developing muscle strength and improving muscle connective tissue to make you more stable and able to withstand step after step. And of course, with strength comes efficiency – a key to energy management.

The following strength endurance routine features a warm-up and three circuits, which will help you create integrated strength throughout your entire body – developing stability in your posterior chain, including the hips and glutes – as well as in the outer thighs. These moves will help you to have a solid line when your foot hits the ground as you run, so every step takes you closer to your PR.

You’ll need a heavy barbell, a medium medicine ball, a cable/resistance tube and a box.

Start with this brief mobilizing warm-up …

Warm-Up

Crocodile Breathing

Lie face down on the ground with your chin tucked in.
Breathe in and then push your belly and diaphragm against the ground as you breathe out.
Do this for 30-45 seconds.

Prone Scaption

Lie face down on the ground with your arms in a Y overhead.
Pick your chest up by squeezing your shoulder blades together.
As you lift your chest, lift your arms off the ground, holding the Y position.
Hold each repetition for three-to-five seconds at the top.
Complete 10 repetitions.

Half-Kneeling Overhead Reach

Put your right knee on the ground, with your left foot forward.
Reach overhead with both hands and push your hips forward, while your spine stays straight.
Hold for 30-45 seconds on the first side, then switch and repeat on the other side.

Staggered Stance with a Lateral Reach

Place your right foot forward and left foot back with your left toes down.
Reach out with one hand and use movement from the arm to create a side-to-side sway in the hips.
Complete 8-10 repetitions. Switch sides and repeat.

Tip-toe Bodyweight Squats

Stand with your feet shoulder-width apart. Try to balance on your toes.
Sink back with your hips into a squat, keeping your spine straight and tall. Stand back up and reset.
Complete 10-12 repetitions.

Then move on to the circuit …

Strength Circuit

*Perform all exercises in each circuit/set, take a one-minute break, then move on to the next circuit. One time through all three circuits is a great place to start. As you get stronger, you can increase the volume, and in turn, increase your aerobic endurance – try to go through each circuit two or three times before resting and moving on to the next circuit.

Circuit 1Barbell Deadlift

Stand behind the barbell with your feet approximately shoulder-width apart and toes slightly rotated out with your shins almost touching the bar.
Sink back into your hips while keeping a straight spine so that your chest is lifted up toward the ceiling. Use an over-under grip with one palm facing up and the other facing down.
Squeeze the bar in your hands as you sink back into your hips, press your feet into the floor and push your hips forward as you move to the standing position. Finish in a tall position with your shoulders pulled back and legs straight.
Return to the starting (lowered) position by shifting your weight back into your hips as you maintain a straight spine, while allowing your knees to bend.
When done properly you should feel the work in your glutes and quadriceps, not your back.
Complete 12-15 repetitions. The 15 ^th repetition should be very hard based on the weight that you’re using.

Downward Dog

Start on your hands and knees, with your hands on the ground, shoulder-width apart.
Extend your legs and push your hips up to the sky.
Your heels will be in the air as you press your palms into the ground and press your toes into the ground. Try not to lock out your legs. Keep your feet hip-width.
Bring your chest back toward your body as you tilt your pelvis up and back.
Hold for 45-60 seconds.

Lateral Lunge with Medicine Ball Front Raise

Stand with your feet hip-width apart.
Step to the right, keeping your foot parallel as it hits the floor.
As you sink back into your hips, raise both arms overhead holding the medicine ball.
Lower the medicine ball down and drive the right foot into the ground and return to standing.
Complete 10 repetitions on each leg, alternating. Use a medium-weight medicine ball.

Step Ups

Find a box that is the same height or slightly lower than your knees.
Place your right foot up on the box and push your foot into the box to step up.
When you reach the top, lift your left knee into the air, then lower the left leg to the ground.
To increase intensity, hold dumbbells in your hands
Complete 12 repetitions on the right leg, then 12 repetitions on the left.

REST

Circuit 2Staggered-stance Squats

Stand with your feet shoulder-width apart. Move your right foot forward, so the heel of the right foot is even with the toes on the left.
Perform a squat, sending your hips back and down.
Keep both feet pressed into the ground and use both legs evenly as you push your hips back. Stand back up to set position.
Complete six repetitions with the right leg forward and then six reps with the left leg forward.

Prone Planks

Start in a prone high plank (push-up) position with both hands under your shoulders and your legs extended directly behind you.
Your legs should be approximately hip-width apart.
Contract the muscles in your thighs and glutes to maintain stability as you brace your abdominals to maintain stability through the spine.
Hold for 45-60 seconds.

Posterior Lunge with Lateral Warding

Stand with feet hip-width apart and keep your pelvis level with your knees slightly bent.
The cable pulley/resistance tube should be at approximately chest height and position your body so the pulley is directly to your left (as you press the handle away from you the cable should be parallel with your chest and hips).
Grip a handle in both hands so that your fingers are laced together, push your hands away from you to extend your arms, keep your spine tall and long as step backwards with your left foot allowing your body to sink into your right hip.
Push your right foot into the floor and swing your left leg forward to return to standing. Alternate legs while keeping arms extended straight.
Complete 10 repetitions with the right leg forward and then turn around to complete 10 repetitions with the left leg forward from the other side.

Step Ups

Find a box that is the same height or slightly lower than your knees.
Place your right foot up on the box and push your foot into the box to step up.
When you reach the top, lift your left knee into the air, then lower the left leg to the ground.
To increase intensity, hold dumbbells in your hands
Complete 12 repetitions on the right leg, then 12 repetitions on the left.

REST

Circuit 3Anterior Lunges with 1-Leg Hold

Step forward with the right leg and lower yourself down by bending the front and back knee.
Then step up back up to the set position with a balance, lifting the right leg up, with knee up to hip height.
Hold in the balance with the knee lifted for three-to-five seconds. Then repeat.
Complete 10 repetitions on the right leg and 10 repetitions on the left leg.

Side Plank

Lie on your side with your right hand directly under your right shoulder so your fingers are pointed away from your body.
Your right foot should be on the ground with the left foot stacked directly on top of it; squeeze both thighs together and contract your glute muscles as you press your right hand into the ground, extend your arm and lift your body up.
Hold for 30 seconds. Switch sides and repeat.

Upward Dog

Lie on your stomach. Put your hands directly under your shoulders with elbows bent behind the body. Extend your arms and lift your chest up, eyes forward.
Let the back arch as you lift your hips off the ground, with your weight in the heels of your hands.
Open your chest in front of you by pulling your shoulders back and down away from your ears.
Hold for 45-60 seconds.

Step Ups

Find a box that is the same height or slightly lower than your knees.
Place your right foot up on the box and push your foot into the box to step up.
When you reach the top, lift your left knee into the air, then lower the left leg to the ground.
To increase intensity, hold dumbbells in your hands
Complete 12 repetitions on the right leg, then 12 repetitions on the left.

With a more stabilized and stronger stance, you’re fit to run like the wind!

This workout is modeled by Kyla Dickerson and Natania Goldberg, who are both area group fitness managers for 24 Hour Fitness in Southern California.