Hi there, I'm Suzy!

Hi there, I'm Suzy!

I uplift other women in the areas of running, lifting, and motherhood and create community for servant leadership.

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Strength Training for Runners with Push, Pull, Squat

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Strength training for runners is all about breaking down simple movements, which can best categorized in 3 ways: push, pull, squat

Let’s break each of these down first, then go through a few workout examples.

PUSH EXERCISES

(chest, shoulders, and triceps)

push-up

push-up with resistance band

alternating push-ups with medicine ball

standing chest press (cable or band)

bench press (dumbbell or barbell)

chest fly

incline bench press

shoulder press

triceps dip

triceps pushdown

PULL EXERCISES

(back, biceps)

inverted bodyweight row

pull-up (assisted, if needed)

TRX row

lat pulldown

bent over row

seated row

reverse fly

hammer curl

barbell curl

deadlift (these are argued to also be considered in push and/or squat categories, but for runners specifically it fits into “pull” the most)

SQUAT EXERCISES

(quads, hamstrings, glutes, abdominals, calves)

bodyweight squat

goblet squat

back squat

split squat

lunge (forward, reverse, lateral)

walking lunge

squat hold or wall sit

step-up

squat jump

burpee

Here are a few ways to combine these movements in a single workout:

EXAMPLE 1:

5 rounds, complete as circuit with 12-15 reps of each movement:

Push ups

DB rows

Goblet squats

EXAMPLE 2:

:40 work, :20 rest for each movement, complete 2 cycles (6 minutes total)

Push ups

DB deadlifts

Squat jumps

EXAMPLE 3:

2 rounds, complete as circuit with 12-15 reps of each movement:

Bench press

Seated row

DB step ups

PROGRAMMING FOR YOURSELF:

I would also recommend pairing exercises that offset each other.

For example, I wouldn’t put push-ups and burpees in the same workout, as the burpee calls for a push-up in the middle of it.

If I wanted the burpee, I’d opt for a shoulder or triceps exercise instead. Also, if I chose the deadlift as my pull exercise, I would opt for a lunge versus another squat movement.

If this has your head spinning, find a qualified personal trainer to help create a few more workouts.

You can also request my workout kit if you’d like to combine the above movements with speed workouts!

I hope this has helped you with your strength training for runners research. I’d love to hear what you got over on Instagram!

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