Strength Training Challenge

Strength training is a core component of your program. Running is not enough. Experts say it is important to incorporate a strength training program and stretching to help stay injury free. The American College of Sports Medicine recommends that adults should strength train each muscle group 2-3 times each week. You can check out their full set recommendations in their article ACSM Issues New Recommendations on Quantity and Quality of Exercise.

We are encouraging our runners in the 2014 season to incorporate strength training in our squat, lunge, plunge challenge. Try to do one minute of each of the exercises listed below two to three times a week. Take a fun photo, send us your stats and a winner will be announced at our August 16 group run. Prize for the most creative and improved.

Squat Lunge Plunge Challenge

  • One minute squats (any way you like them)
  • One minute planks (any variety)
  • One minute lunges (any variety)
  • One minute push ups (any variety)

Strength Training Articles

  1. Strengthening your core: Right and wrong ways to do lunges, squats and planks
  2. 9 Ab Workouts for Every Athlete
  3. 4 Strength Training Exercises for Time Strapped Runners
  4. 4 Exercises to Strengthen Ankles
  5. 18 Moves to Tone Your Butt, Thighs and Legs

When do I incorporate strength training?

Many ask us if you should strength train before or after a run.  Guidance states to train for your sport first. If you are a runner, that means, run first and then strength train afterwards or on your off days.

Even the time strapped athlete can work in strength training. Do a few wall push ups on your break at work. Walk lunges around your house in the morning while preparing for the work day. Plank for a minute while watching your favorite show.  Chair squat at your desk at work. It just takes a few minutes a few times a week to stay injury free.