Why do runners need strength training? Because running causes injuries! And if you are lucky enough to avoid injury then after a couple years of running you will likely peak on your personal record (PR) times.

My goal for this blog is to convince you or at least get you thinking about incorporating strength training and mobility into your weekly fitness routine! I am NOT going to tell you to stop running. I am actually encouraging you to keep running, we just want to add in a little something more!

There is a proper technique to running just like there is a proper technique to learning the bench press or the power clean. Running too many miles or running if you are overweight will eventually cause injury. Also, not incorporating mobility into your runs before and after will lead to sore muscles that never can recover.

Simply put, just doing mobility and some strength training can get you a PR!

Let’s take a look at one week of Ridgeway Athletic’s FIT30 classes. (30-minute classes)

Monday

Metcon – 4 ROUNDS FOR MAX REPS

:45 Max Burpees

-Rest :45-

:45 Max Double DB Snatch

-Rest :45-

:45 Max Ring Rows

-Rest :45-

Tuesday

Metcon – FOR TIME

100m Run

-Rest 1:00-

200m Run

-Rest 1:00-

400m Run

-Rest 1:00-

600m Run

-Rest 1:00-

400m Run

-Rest 1:00-

200m Run

-Rest 1:00-

100m Run

-18:00 Hard Cap-

Wednesday

Metcon – AMRAP x 15 MINUTES

5 Box Jumps

10 Alt. Single Arm DB Hang Clean & Jerks

15 Sit-Ups

Thursday

Metcon – FOR TIME

1000m Row

800m Run

50 Cal. Bike

500m Row

400m Run

25 Cal. Bike

-20:00 Hard Cap-

Friday

Metcon – FOR TIME

50-35-20

KB Sumo Deadlift High Pulls

Wall Balls

Double-Unders*

*If performing single-unders, double the reps (100-70-40)

-16:00 Hard Cap-

Saturday

IN TEAMS OF 2…

I. 10 ROUNDS FOR TIME*

P1 – 20 Push-Ups

P2 – Max Calories on bike or row (team’s choice)

*Each athlete performs 5 rounds of the push-up.

-Rest as Needed-

II. FOR TIME

400m Farmer’s Carry**

**Partners can switch the weight at any point but must walk together

-18:00 Hard Cap-

Each class has a warm up that includes mobility and instruction on the movements in the workouts.

All you need is 30-minutes a day to get in some strength training, conditioning and intervals.

Mobility and strength training are the key to getting your next PR! (Not running more miles)

We would love for you to try out a FREE CLASS with us at Ridgeway Athletics. Please click HERE to select a class and let us take care of the rest.