Nov 29

My Favorite Strength Workouts for Running and Triathlon #RunIt

Is it already time for another Run It Wednesday post? Apparently. I have barely recovered from my Thanksgiving hangover but I’m ready and willing to talk about weights and workouts I love that make me a stronger and more competitive runner and triathlete! And, as usual, if you don’t like my workouts you can choose from five others below from trusted friends and experienced runners.

Let’s get started…

This season I have made strength training a priority. My coach and I agree that it is the missing link and must be included two days per week in my already crowded training schedule. I have joined CrossFit (which I think is a great option for runners and triathletes!) and have purchased a strength training plan in my Training Peaks application.

I have been doing the strength training workouts now for about a month and they are absolutely making a difference. I know most runners and triathletes don’t want to do anything but swim, bike and run but that is foolish. I know because I used to be one of those athletes! Especially as I age, I know how important it is to not only strength train but to do it specifically for the sport you are engaged in — in this case running and triathlon. Even science backs it up.

So far, my “favorite” (meaning the best sport specific workout for running/triathlon) is this one:

Body Weight Lateral Lunge x 15 each side
https://youtu.be/OKuGEy8AqN4

Body Weight Anterior Lunge x 15 each side
https://youtu.be/Hyyef3aIDtA

Body Weight Posterior Lunge x 15 each side
https://youtu.be/maQYbf_mX4A

Body Weight Lateral Lunge with Reach x 10 each side
https://youtu.be/UAksnjbwQyw

Body Weight Anterior Lunge with Reach x 10 each side
https://youtu.be/pXKNTb32B1c

Body Weight Posterior Lunge with Reach x 10 each side
https://youtu.be/RQXkiP9mUgs

Medium Weight Lateral Lunge to Stability 2 x 15 each side
https://youtu.be/uSyeSz5rjzI

Medium Weight Posterior Lunge to Stability 2 x 15 each side
https://youtu.be/JAStpbCefog

Medium Weight Single Leg Squat and Reach to 3 Targets (Right – Center – Left) 2 x 15 each side
https://youtu.be/_6WH6Nlt0ZE

Medium Weight Single Leg Single Arm Overhead Press 2 x 15 each side
https://youtu.be/aqsauP9zpmE

Medium Weight Single Arm Split Stance Cable Row 2 x 15 each side
https://youtu.be/RUNQeVyBuug

Medium Weight Step Up 2 x 15 each side
https://youtu.be/mvqIBylU6rI

Medium Weight Single Arm Cable Chest Press 2 x 15 each side
https://youtu.be/3dHy5BxhNCo

Body Weight Upper Body Step Up 10 each arm
https://youtu.be/D1Fokia4H2A

Prone Plank 2 x 1 minute
https://youtu.be/S2BKeJ_hFPY

Side Plank 2 x 30 seconds each side
https://youtu.be/yU5VVizf0vI

And you’re welcome for all the links to the YouTube video demonstrations. I know I needed to click on a few and the visual is tremendously helpful!

ANGELA | HAPPY FIT MAMA

LAURA | THIS RUNNER’S RECIPES

SARAH | RUN FAR GIRL

CARLY | FINE FIT DAY

SANDRA | ORGANIC RUNNER MOM

 

Do you have a favorite strength workout or does that seem like a stupid question?

Which of these would you most likely do?