Introduction
I am Mr Shahbaz Ahmad National runner and champion. I am verified from Pakistan strength and conditioning association
Here we will learn about running and strength training for begginners.
There is a big difference between the begginners and the elite runners in strength training. Elite runners train heavy weight to run. They can easily lift 200kg plus weight.Begginners need to be trained without of weights. Begginners don't try to train with weights. One month raining plan for beginners runners. Begginners runners can be injured with weights training. So avoid weight training in your first month of your workout. In initial days of your running, strengthen your body with flexible exercises.
After one month of your run, you can start strengthening yourself with body weight exercises.
When elite runners are injured due to overload training or High intensity training. Then coaches or Physiotherapist treat them like begginners. Coaches or Physiotherapist strengthen injured muscles through flexibility (Streaching Exercises).
Running Strength Exercises For Beginners
Flexibility is the most important phase of running Strengthening, without of flexibility Strengthening workout is incomplete workout. We will start our workout with some simple flexibility exercises that can be done easily by begginners. Then we start running strengthening exercises for begginners.
End of the session we will do static streaching for flexibility. Begginners need to focus on flexibility during strength exercises.
Circuit Training For Running Strength
We will do three cycles of 13 exercises. Don't rest more than 10 seconds between the exercises during cycle, after completing the cycle you will rest for 2 minutes to recover.
You will do 3 cycles.
First Cycle
Exercise #1:
Bend your left leg and keep flat feet on the ground. Streight your right leg and keep heel on the ground. Then streach your right leg With bending the core and hands touch the right feet. Dynamically do the opposite.
Repetitions
Do six repetitions on each side.
Exercise #2:
Open both your legs in the normal range of motion and keep the legs streight, interlock your hands fingers and straighten your arms and then lean forward.
Repetitions
Repeat this 6 times.
Exercise #3:
Open both your legs in the normal range of motion and then put your body weight on your legs maintain 90 degrees angle between himstring and calf muscles. Then move dynamically right and left side.
Repetitions
Repeat this 6 times.
Exercise #4
Right leg on the stair and left leg in the air, left leg on the stair and right leg in the air. Right leg on the ground and left leg in the air, left leg on the ground and right leg in the air.
Repetitions
20 reps with right leg, this means first keep the right leg in 20 reps then keep the left leg.
20 reps with left leg, this means first keep the left leg in 20 reps then keep the right leg.
Exercise #5
Right leg keep on the ground and touch the stairs with left leg. same perform opposite side.
Repetitions
20 reps on both side (Left And Right).
Exercise #6
same do like exercise number 4 but in opposite direction.
Right leg on the stair and left leg in the air, left leg on the stair and right leg in the air. Right leg on the ground and left leg in the air, left leg on the ground and right leg in the air.
Repetitions
20 reps with right leg, this means first keep the right leg in 20 repetitions then keep the left leg.
20 reps with left leg, this means first keep the left leg in 20 repetitions then keep the right leg.
Exercise #7
Jumping on the stairs. One leg land on the stairs, at the same time other leg land on the ground.
Repetitions
Do 15 repetitions with confirmation effort.
Exercise #8
Cross jumping on the stairs.
One leg land on the stairs, at the same time other leg land on the ground.
Repetitions
Do 15 repetitions with comfortable effort.
Exercise #9
Mount Climbing:
Keep streight your core and arms, legs drive inside your arms.
Repetitions
Do 20 repetitions on both sides.
Exercise #10
Cross mount Climbing:
keep streight your core and arms, legs drive outside the arms.
Repetitions
Do 15 repetitions on both sides.
Exercise #11
Mount climb Jumping:
Keep streight your core and arms, do close feet jumping inside the arms.
Repetitions
Do 10 repetitions on both sides.
Exercise #12
Bend your left leg and keep flat feet on the ground. Streight your right leg and keep heel on the ground. Then streach your right leg With bending the core and hands touch the right feet. Statically do on both sides.
Repetitions
Hold for 15 seconds on both sides.
Exercise #13
Open your legs in normal range of motion, streight your left leg and bend your right leg. Put your body weight on bend leg.
Repetitions
Hold 15 seconds on both sides.
Exercise #14
Open both your legs in the normal range of motion and keep the legs streight, interlock your hands fingers and straighten your arms and then lean forward.
Repetitions
Hold 15 seconds.
Exercise #15
Close your legs and straighten legs then lean forward.
Repetitions
Hold 15 seconds on both sides.
Fist Cycle Has Completed
Rest for two minutes after first Cycle.
Repeat again. We change the repetitions in next cycle.
2nd Cycle
Exercise #1
Repetitions
Do 10 repetitions on each side.
Exercise #2
Repetitions
Do 10 repetitions on each side.
Exercise #3
Repetitions
Do ten repetitions on each side.
Exercise #4
Repetitions
Do 30 repetitions on each sides.
Exercise #5
Repetitions
Do 30 repetitions on both sides.
Exercise #6
Repetitions
Do 30 repetitions on both sides.
Exercise #7
Repetitions
Do 20 repetitions.
Exercise #8
Repetitions
Do 20 repetitions with comfortable effort.
Exercise #9
Repetitions
Do 25 repetitions on both sides.
Exercise #10
Repetitions
Do 20 repetitions on both sides
Exercise #11
Repetitions
Do 15 repetitions.
Exercise #12
Repetitions
Hold for 20 seconds on both sides.
Exercise #13
Repetitions
Hold for 20 seconds on both sides.
Exercise #14
Repetitions
Hold 20 seconds.
Exercise #15
Repetitions
Hold 20 seconds on both sides.
3rd And Last Cycle
Exercise #1
Repetitions
Do 5 repetitions on each side.
Exercise #2
Repetitions
Do 5 repetitions on each side.
Exercise #3
Repetitions
Do 5 repetitions on each side.
Exercise #4
Repetitions
Do 15 repetitions on each sides.
Exercise #5
Repetitions
Do 15 repetitions on both sides.
Exercise #6
Repetitions
Do 15 repetitions on both sides.
Exercise #7
Repetitions
Do 10 repetitions.
Exercise #8
Repetitions
Do 10 repetitions with comfortable effort.
Exercise #9
Repetitions
Do 12 repetitions on both sides.
Exercise #10
Repetitions
Do 10 repetitions on both sides
Exercise #11
Repetitions
Do 7 repetitions.
Exercise #12
Repetitions
Hold for 30 seconds on both sides.
Exercise #13
Repetitions
Hold for 30 seconds on both sides.
Exercise #14
Repetitions
Hold 30 seconds.
Exercise #15
Repetitions
Hold 30 seconds on both sides.
Instructions And Guidelines
Don't rest for more than 10 seconds between exercises.
Don't rest for more than 2 minutes between Cycles.
Follow begginners runners training program for best results.
Follow meal plan for Runners.
Contect Us for more details and personal training sessions ( Online and Physical)
Watts app: +923064568921
basesports3@gmail.com
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