I’ve talked a lot about the moves all runners need to be doing for injury prevention, but what about moves for getting stronger, running faster while also staying injury free?
As many of you know from Instagram, I started a true strength training program and my whole body hurts, but I’m loving this new challenge.
Unfortunately a gym isn’t always available or you don’t have the recommended weights, but that’s no excuse. There are plenty of body weight moves that will get you massive results.
Here’s the routine I used while in Malibu for a full body workout.
Yes there are plenty of leg moves because we tend to believe that running alone is enough strength for our legs…it’s not.
For those who want to, you can add weight to most of these moves for added challenge and resistance. Aim to include this routine at least 2 times per week, many runners find they like doing their speed workout and strength on the same day to ensure their easy days remain truly easy.
10 Best Body Weight Moves for Runners
These specific moves are designed to hit our weak areas, like glutes and hips, which lead to injuries and our under worked areas like arms which help to power us uphill!
Single Leg Squats – If you’re anything like me, I don’t have the range of motion for a pistol squat. So we work on that by sitting back on to a bench with one leg extended. Initially start by placing the extended leg on the floor for support.
Side Plank Twist – Legs extended with both feet on the floor and forearm perpendicular to the body on the floor, place top hand behind head and then twist elbow to the ground while thinking about pulling your hips up.
Push Up and Back – Complete a push up and then from the top of the push up, bend knees and push your body back like you’re going in to downward dog but with bent legs.
Reverse Plank – Facing the sky, place hands below shoulders with fingers pointing towards your toes. Engage your core, press hills and palms into ground raising hips and hold up to 30 seconds with all muscles tightly contracted.
Single Leg Deadlift – This balance move is fantastic for runner’s knee! Standing on your left leg, slowly bend at the waist, raising your right behind you and reaching hands to your shins. Do not try to touch the floor, only go to your range, then return to standing without placing down your right foot.
Sumo Squat – Did you know the lack of working your inner thighs could be part of why you get injured? With toes pointed out and legs wider than hip distance, squat down and rise up. For a bonus, squat down and then raise on to your toes to push up.
Tricep Dips – In a reverse table top position, hands on the floor with fingers pointing towards your feet, slowly lower down by bending and keeping elbows close to the body.
Superman – Laying on your stomach, contract the core and raise both arms and legs off the floor, hold for 2 and return.
Full Plank – No more holding planks for 2 minutes, it’s not working! Instead you need to implement the focused plank. You should be squeezing every single muscle in your arm, core, glutes and legs to hold this plank. If you aren’t shaking by 15 seconds, you’re not squeezing hard enough.
Hip Bridge – Lying on your back, engage the core to raise your hips and once steady begin lifting 1 leg at a time for a march. If your hips are swaying as you march, then just hold the bridge until you’re stronger.
Low-Fat Cranberry Protein Muffins
The second piece of my new program has been learning to eat WAY more protein. One of my favorite tools for that is AllWhites® 100% liquid egg whites because I can boost my protein overdoing my macros for fat or calories in general.
AllWhites 100% liquid egg whites specifically the brand, I use because there is only 1 ingredient, no strange fillers, just 100% real liquid egg whites.I was telling someone at the running retreat about this and they couldn’t understand why not just use eggs? Nothing wrong with a whole egg!! But here are my thoughts:
- Rich in protein, 5 grams per serving, while only 25 calories
- Creates a VOLUME boost to my meal, which makes me feel fuller
- No fat
- Half the calories of traditional whole eggs
- Less than 1% carbohydrate content
- If you make cookie dough with them, it’s safe to eat!!
- Some people like it as a protein option in their smoothies
- Safer to use in things like salad dressing, no fear of food born illness
Cranberry Protein Muffins
All right so on with my fun new dessert. A great way to keep my carbs low, hit my protein goals and refuel the muscles after my strength workouts.
- 1 scoop Vanilla Protein powder
- 1/2 cup banana flour (or almond or coconut flour)
- 1/2 cup unsweetened applesauce
- 3 tbsp AllWhites 100% liquid egg whites
- 1 tsp cinnamon
- 3/4 tsp baking powder
- 1 tbsp vanilla extract
- 1 tbsp dried cranberries
- 1 tbsp maple syrup (could use NuStevia if you’d prefer)
- dash salt
Makes 2 dozen mini muffin or 12 mega muffins, choose size based on your eating habits. I like eating LOTS of something, so small one’s make me feel like I’ve had more, ha!
- Pre-heat oven to 350 degrees
- Mix all ingredients with whisk to eliminate any clumps.
- Pour evening in to a sprayed muffin tin
- Bake 12 minutes