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New ST Routine -- To Help Me Run!

Tuesday, October 30, 2012

Jamie's super-awesome beginner runners' ST routine:

1. Knee Pushups (chest, triceps, biceps, shoulders, forearms, abs - endurance and muscle balance)

2. Knee Renegade Rows (Shoulders, upper back, core - shoulder stability)

3. Squats (glutes, hamstrings, quads/adductors - power and knee stability)

4. Single Stiff-Legged Deadlifts (lats, back, abs, glutes, hamstrings, calves, biceps, forearms - ankle and knee stability)

4. Suitcase Deadlifts (same as above, + quads and obliques instead of front abs)

5. Supine March (transverse abdominis - core stability)

6. Cable Trunk Rotation (core - rotational control)

(Yes, I am aware that there are two number 4s... I am splitting my time equally between those two types of deadlifts).

I put this routine together after reading several articles about strength training for runners. I needed something fresh that I could get excited about when it came to strength training... I was getting bored, but now I have a great and challenging new routine to keep me busy for the next few months! Also, it should help my endurance, balance, stability, and perhaps my speed while running.

Stay strong! emoticon

UPDATE: I had originally planned to do this routine twice a week (2 sets of each number, for a total of 4 sets per week of each exercise), but I realize now that it's quite a workout! I am going to try to split the routine up over 2 days until I am in better shape... working up to doing it more, but for now I am just aiming for 2 sets of each move per week.

Member Comments About This Blog Post:
TRICIAE2 10/31/2012 1:39PM


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BOOKWORM27S 10/31/2012 10:36AM

    Thanks for the inspiration, I can really use it now!

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DATMAMA4 10/30/2012 10:05PM

    Great plan! And thanks for the links!

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WINDSONG27 10/30/2012 9:30PM

    Good plan!

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MIDNIGHTER1 10/30/2012 8:54PM may halp also. I love this site. It has demo videos ,supplements, and motivational materials.worth a look-see.Nothing like research.

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KIPPER15 10/30/2012 8:50PM

    emoticon great plan

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BLUE42DOWN 10/30/2012 3:21PM


It will be fun to see the improvements in your running!

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GYMRAT_AT44 10/30/2012 1:54PM

    Those are absolutely wonderful exercises... don't rush through them! Feel the muscles working... you have a solid game plan!

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-MOJOJOJO- 10/30/2012 1:30PM

    I like how you included vids :)

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SPICEMWE 10/30/2012 1:30PM

    Wow these are great! I'll have to give some of these a shot. Thanks for sharing!!

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