Functional Strength for Runners

Improve your form and function!

To improve as a runner, strength is a big component. On top of that, we have to have good movement patterns & mechanics. Often times we can strengthen a muscle through an isolated movement but once we have exhausted that, what is the next step?

Functional strength is a great to begin translating your strength to your running form. Doing compound movements that mimic typical movement patterns with running can help not only make you stronger, but create better movement patterns through muscle memory.

Efficient running form comes from improving the series of steps the body has to take to perform each stride. We want this series of steps to happen in order and with as little energy wasted as possible.

So here’s your routine! Do each exercise for 30-60 sec each! All done in 15 min 💪

1. Rows with band in squat position (alternate)
2. Lunges (forward and back) - each side
3. Slow RDL’s - each side
4. Knee drives (alternate)
5. Step offs - each side (hold for 2-3 sec after you land)
6. Plank bird-dog (alternate)
7. Single leg balance with shoulder abduction - each side
8. Farmers Walk - keep good posture and use a challenging weight! Can do double arm or single arm
9. Kneeling Woodchop - each side

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Видео Functional Strength for Runners канала RunnersConnect