How To Run Strong Without Ever Stepping Foot In A Gym
WHAT'S IN THIS GUIDE Coach's Introduction Benefits of Resistance Training How To Build Your Home Gym 10 Exercises You Should Do Sample Workouts for Runners Key Takeaways Next Steps
HI, I'M TAKIA! I'm a Running Coach and Co-Founder of City Fit Girls. I started running in 2013 and after a few months, ran my first half-marathon! I was unstoppable, well, until I got my first running injury in 2015. Sadly, my running has never been the same. It wasn't until getting treated for sciatica a few years ago when things finally clicked - I was getting hurt because I didn't build enough strength to take on the impact of long distance running or to run efficiently. My injuries inspired me to launch City Fit Girls Strength Club, a dumbbell resistance training program, for endurance athletes and fitness enthusiasts who want to build strength and reduce their risk of running related injuries.
HOW TO RUN STRONG
"Stepping outside the comfort zone is the price I pay to find out how good I can be." DES LINDEN, OLYMPIC MARATHONER & BOSTON MARATHON WINNER
LET'S GET STARTED! This guide is all about empowering you to become a stronger runner - on your own terms. Over the next few pages, we give you the run down on what equipment you need, what exercises to incorporate in your routine, and provide you with sample workouts to help you get started TODAY.
CROSS TRAINING IS NOT STRENGTH TRAINING Before we move any further, do you know the difference? Cross training is when you participate in activities like yoga, barre, spin, walking, swimming, etc. These activities can be a great way to mix up your routine but don't confuse them with the intentional resistance / strength training that runners should be doing to build their running muscles.
HOW RUNNERS SHOULD TRAIN There's nothing wrong with spinning, taking a barre class or practicing yoga - in fact, we encourage it. However, you should know what workouts to prioritize to become a stronger, more confident runner: Strength: Runners benefit from lifting moderate to heavy weights that target their running muscles Power: Runners need power and plyometrics training to help with force production Mobility: Joint mobility is needed to help you move efficiently
HOW TO RUN STRONG
INCREASE EFFICIENCY
CORRECT MUSCLE IMBALANCES
EXERCISES YOU SHOULD DO There are hundreds of exercises that runners can do to build strength but if you need some ideas, pick 4-6 from this list for each workout: Squats Lunges Deadlift Variations Overhead Press Floor / Bench Press Pulling Variations Plank Variations Bridge Variations Dead Bugs Jumps / Hops
BUILD YOUR HOME GYM We've broken down your list of home gym equipment into two parts: Must Haves and Nice To Haves. Runners Home Gym "Must Haves" Heavy Pairs of Dumbbells Long Resistance Band Mini Tube Resistance Band Runners Home Gym "Nice To Haves" Exercise Bench Kettlebells Medicine Ball Stability Ball Barbell
HOW TO RUN STRONG
"I want to give more than I gave yesterday." ALLYSON FELIX, AMERICAN SPRINTER & OLYMPIC GOLD MEDALIST
HOW TO RUN STRONG
SAMPLE WORKOUT #1 Now that we've covered the foundations of resistance training for runners, let's try this runners circuit. Directions: Start this session with a jog or mobility warm-up. Then, complete the following circuit 3x with 2 minutes of rest in between. Dumbbell Goblet Squat x 8 Resistance Band Row x 10 Single Leg Glute Bridge x 6 Each Leg Plank x 20-30 Seconds Cool down with deep breathing and stretching.
SAMPLE WORKOUT #2 This session is broken down into 3 parts: Power, Strength & Core. Directions: Start this session with a jog or mobility warm-up. Rest as needed between exercises. A) Jump Squats 2 x 6 B1) Dumbbell Floor Press 3 x 10 B2) Dumbbell Romanian Deadlift 3 x 8 C1) Mountain Climbers 2 x 20-30 sec C2) Deadbugs 2 x 10 Cool down with deep breathing and stretching.
QUICK RECAP Hopefully this guide gave you some tools to help you feel confident on your runs and reduce your chance of injuries. Here's what we covered: How runners should train What exercises you should do List of essential equipment Two strength circuits for runners A sample weekly schedule If you want more specific workouts, check out City Fit Girls Strength Club, our dumbbell resistance training program for runners.
TRAIN WITH US! WE CREATED CITY FIT GIRLS STRENGTH CLUB FOR RUNNERS JUST LIKE YOU CHOOSE FROM 5 WEEKLY DUMBBELL STRENGTH WORKOUTS DESIGNED WITH RUNNERS IN MIND WORKOUT FROM HOME ON YOUR TIME GET WARM-UPS, TIPS AND VIDEO DEMONSTRATIONS PRIVATE FACEBOOK COMMUNITY RISK FREE, CANCEL ANYTIME
$10/MONTH Learn more at cityfitgirls.com.
ADDITIONAL RESOURCES Looking for more resistance training resources for runners? Here are 4 helpful articles from our website: Upper Body Strength Training for Runners Cross Training vs. Strength Training Total Body Workout for Runners What Happens When You Train Your Core