I realized the other day that I am potentially very close to injury in my running. I have gotten so comfortable with just leaving the house for a run that I have completely neglected all other forms of cross-training. I haven’t had a good extended stretch session or done any strength training in months. No wonder I feel so weak :( So I decided I needed to push myself to restart my muscles and then get back into a more diverse weekly workout routine.
This morning I set out to begin working on building muscle again, I call this a muscle restart because its not to challenging but it hits each of the core areas and pushes your muscles to start working again. Here’s the workout:
2 miles on the treadmill with mix of speed and some incline work.
Rest and stretch for 5 minutes. Be sure to stretch hip flexors and back really well, among other total body stretches.
Then do this circuit 3 times through:
8 weighted squats
5 walking lunges
15 of your preferred style crunch: I like suitcases (lay flat then pull knees to meet elbows using your core muscles)
8 push ups
25 calf raises
After this your body should be sufficiently sore.
This workout or another form of strength work out should be completed a couple times a week to maintain muscle strength. This is vital for runners working to improve both speed and endurance.