Lucky 13

Lucky 13

This whole workout can be done in your bedroom or basement. The only equipment you need is a folding chair to use as a step and a set of light dumbbells (3-15 pounds). You can even get inventive and use random things like heavy books as weights. If you do a video search on the internet for these exercises you will find great ways to help you do them correctly. Using proper form is the most important thing over number of reps or weight.

Download a Printable Version of this workout here

Functional Strength Workout (FSW)

This workout is a full body core routine

Foot and Ankle Strength Workout

Foot and Ankle Workout (FAW)

This workout is to be done barefoot.

1.       Do your usual warm up jog of a few minutes, barefoot preferable, followed by dynamic stretching routine.

2.       ABC’s:  Standing Tall and strong, Extend one leg straight in front of you about 6 inches off the ground and draw the alphabet with your toe using only your ankle joint to move.  First Upper case then lower.  Repeat with the other leg.  Then go back to the first leg and draw the alphabet keeping your whole leg straight and moving from your hip joint so your whole leg is a giant imaginary pen.

General Core and Hip Strength Workouts

The strength program we will be using is intended to reduce the likelihood of injury and build a stronger more efficient runner.  These two purposes will keep us out of rehab and able to get more out of our runs.  We will work in more variety as things progress but for now we will use the Oregon Project's published workouts.

Knee Strength Workout

This workout will strengthen the knee joint to prevent injuries from developing there.  You will alternate between this and the General Core and Hip strength workouts.  Make sure on the step ups and the drop downs that you are moving in a smooth and controlled motion.  Don't just simply drop to the floor.  That trains the impact guidance systems in your body.  Also make sure that your knee is moving forward over your toe and not moving inwards as your move up and down.  

Link here to the Knee Strength Workout 

Dynamic Warm Up

Building a great runner takes much more than simply running. The body must be trained in strength and flexibility in order to maintain proper running form throughout a race.  As  we get tired, our form tends to fall apart, making it even more difficult to generate power and speed.  Every day must include some type of work that helps us prefect our form and ability to maintain speed over distance.