StrongerRunners : run, be strong

Minimalist Strength Plan for Runners – Part 1

 

Running will make you feel stronger.

The feeling of your muscles engaging as you cruise down a trail or road is an euphoria worth repeating daily. As you add miles to your daily run you feel yourself getting stronger and fitter.

But, running does not strengthen all of your muscles.

To be strong a runner also needs to do some strength training.

Here is a 9-minute minimalist plan that has worked for me. It strengthens your legs, core and upper body.

9-minute Minimalist Strength Plan for Runners

Push-ups-As many as you can do in 30 seconds.

30 second rest.

Squats-As many as you can do in 30 seconds.

30 second rest.

Plank-30 seconds

30 second rest.

Repeat this circuit 3-5 times. If you feel it is too easy, do the exercises for 45 seconds with a 15 second break.

3-5 Times a week.

Be determined to stick to this plan for at least a month.

After completing this plan for one month, move on to Part 2 of the minimalist strength plan for runners.



2 responses to “Minimalist Strength Plan for Runners – Part 1”

  1. kent erickson says:

    Mr Cherepa, I will try this minimalist lan and keep you updated as to the results.
    Kent Erickson Brooklyn NY

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