RFYL Weekly: 20-Minute Strength Training Workout for Runners

This Saturday, October 3rd, the team will meet at 8:30 am in Central Park near the Band Shell off the 72nd Street transverse. The weather forecast calls for temperatures in the upper 60s to low 70s, which is seasonably comfortable for running and walking. Runners will do a 6-mile loop, and walkers will complete a 1.8-mile course at the south end of the park.

20-Minute Strength Training Workout for Runners

By Amy Marturana Winderl, C.P.T.

As a runner, I really know how easy it is to get caught up running and forget about other workouts my body needs. And I know I’m not alone: Many runners tend to spend so much time running that they neglect things like stretching and strength training (at least in my experience). Once I started strength training regularly a year or so ago, it started to feel easier to work into my routine. But still—especially leading up to a race, it’s really tempting to forgo other workouts to fit in lots of training runs.

Ignoring strength workouts isn’t doing your body or your race time any favors, though. “While it may seem like runners only need to run, it’s actually far from the truth. Supplementing running programs with additional strength training will not only help in decreasing the risk of injury, but proper strength training will increase balance and strength,” Jessica Glazer, a New York Sports Clubs elite trainer, tells SELF. Both of those things will help you maintain proper posture and running form, plus give your body more power so it can move quickly and efficiently when you’re running.

Click here to read the entire article and access the routine from Self magazine.

Coach Andre’s tips:

After a long run, be sure to take time out for a hot bath, which soothes and relaxes tense muscles and alleviates joint soreness. I also recommend a monthly deep muscle tissue massage, which helps to remove lactic acid build-up and assists with oxygenated blood flow.