Supplementary Training For Runners (Sample Workout)

"People try to go places, before they are ready to go places." Steve Magness

This sentence really got me when I heard it on Rich Roll's podcast. In the last couple of months we saw some crazy ideas for training. People were really pushing their limits and do challenges I'm not sure they were ready to do. Can you remember the 48 hours challenge when people were running 4 miles every 4 hours for 48 hours?

So many people sat on that train. People, who weren't ready, but it seemed a lot of fun for them and a huge challenge.

During this never-ending covid period people have been training harder then elite athletes and putting way more stress on their body they can handle. They get crazy about training, do crazy stuff for 1-2 years but then they stop completely. What I'm trying to say is, train smarter so you can train longer.

Training that is not running specific also has been shown to improve running performance, running economy. You don't need to stress your body with running all the time to improve your running performance.

Resistance training which doesn't result in increase of body weight and muscle size can improve your running economy just like explosive plyometric exercises.

Different studies show that certain plyometric exercises and heavy resistance training are likely to be the best for endurance athletes.

Paavolainen did a study on how plyometric and strength training can improve running economy. What he found that after completing a 9-weeks program, the runners improved their running economy by 8.1% and improved their 5k races by 3.1%. Also their neuromuscular factors were improved.

What are the best strength and explosive exercises for runners?

I would say unilateral exercises, explosive power exercises, plyometric and core exercises.

I have created a sample workout you can try out on the day when you don't want to stress your body with running but still want to work on your running performance.

Sample Workout For Runners (click on the exercise for the video)

(Preparatory) 2 Sets:

6-6 x Squat Jump w/Single -leg Landing

40 seconds Lateral Banded Walk

40 seconds High Plank Hold

3 Sets Of:

8 x DB Eccentric Squat Jumps

8-8 x Rear Foot Elevated Split Squat

5-5 x Banded Dynamic Anti-rotation hold

3 Sets Of:

6-6 x Single-leg KB Cross Reach

8 x Bridge Walkout

10 x SB Roll-out

This an example of an intermediate workout I use for runners. There are many other exercises and variations we use as we progress in the training program.

In all we can say that strength training improves muscle power and endurance. It strengthens muscles and protects joints, which decreases your injury risk and can improve your running economy, thus makes you faster.

Supplementary training also improves your biomechanics and neuromuscular factors that support your alignment, making you a more efficient runner.