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OvercastRunning Strength Blender PDF: https://matthew-boyd-physio.kit.com/0adb6d5829
In this episode, I discuss how to build a running-specific strength workout, emphasizing the importance of strength training for runners to improve performance and reduce injury risk. I introduce a blender analogy to explain the key ingredients needed in a strength workout, including squat patterns, calf raises, and plyometric exercises.
I also highlight the significance of intensity in workouts and suggests incorporating upper body, core, and running technique drills as bonus ingredients. The episode concludes with a guide on creating a comprehensive strength program for runners.
Takeaways
- Strength training is essential for improving running performance.
- A well-structured strength workout can reduce injury risk.
- Key ingredients include squat patterns, calf raises, and plyometrics.
- Intensity is crucial; workouts must be challenging.
- Incorporate upper body and core exercises for overall strength.
- One strength session per week is the minimum for runners.
- Plyometric exercises enhance running performance.
- Variety in exercises prevents boredom and promotes adaptation.
- Running technique drills can improve efficiency and performance.
- A comprehensive strength program should mix key and bonus ingredients.
Would you like some more customized guidance on how to build a strength program to help you become a faster, stronger, and more injury resistant runner? Click the link below to chat about our coaching program which includes individualized guidance for strength training for injured runners like yourself.