Today's Tip: Workout Wednesday!

Running, running, and then more running...I have a number of friends who are primarily runners, and many have asked me how to incorporate strength training into an already full workout schedule.  Because those long training runs take up a lot of time, strength training often takes a back seat, which can actually be a detriment.  If you want to keep a strong overall body, which will help lead to better mileage and stamina, a more well-balanced regimen is necessary. At a minimum, your regimen should really include some sort of regular rotation of strength training, core strengthening, and flexibility exercises.

Here's a great strength training workout you can do that takes 10-15 minutes, and you can even do this one immediately after a shorter run.

Superset 1 (no rest in between exercises)

15 basic push-ups

15 alternating biceps curls

15 bench dips (hands on bench; feet on floor)

1 minute rest

Superset 2 (no rest in between exercises)

15 incline push-ups (hands on a short step; feet on the floor)

15 alternating hammer curls

15 triceps kickbacks

1 minute rest

Superset 3 (no rest in between exercises)

15 decline push-ups (feet on a small bench; hands on the floor)

15 alternating concentration curls

15 floor dips (in bridge on floor; fingers toward toes)

Boom! You just blasted your arms and chest and did it less than 15 minutes. Running, especially running fast, eats away at your muscle mass. Quick, simple workouts like these are good ways to replenish some of that lost tissue. Added strength will also help speed up recovery time and reduce the likelihood of injuries. If you aren’t convinced of the importance of these additional fitness elements, perhaps the ultimate convincing argument is that a stronger body, more solid core, and more flexible muscles will undoubtedly result in faster race times. Happy Training!