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Digital Running Club » Entries tagged with "Strength"

Upper Body Medicine Ball Routine for Runners

Upper Body Medicine Ball Routine for Runners

If you’re getting bored with the basic upper body strength training routine for runners, you can kick things up a notch by adding a medicine ball. Like dumbbells, kettlebells and barbells, medicine balls bring added resistance to your workout. Unlike the others, however, the medicine ball causes little damage when it’s thrown, offering you the opportunity to develop power. Remember, your arms are part of your overall running motion, so a good base of upper … Read entire article »

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Medicine Ball Leg Strength Training for Runners

Medicine Ball Leg Strength Training for Runners

If you’ve mastered the basic leg strengthening routine for runners, it’s time to ramp up the intensity just a bit by adding a medicine ball to the mix. Medicine balls range in weight from about 4 lbs to about 50 lbs, so as these exercises become easier, you can just shift to a heavier medicine ball. Medicine Ball Squat and Throw This exercise works a lot of your body, but there’s a big emphasis on your quadriceps … Read entire article »

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Medicine Ball Core Workout

Medicine Ball Core Workout

If you’ve been strengthening your core with our basic core strengthening routine for the past few months, then you’re probably ready to kick things up a notch. A simple way to do that is to add a medicine ball. Medicine balls are versatile, store easily and retail for about $15-$30 depending on the weight and quality. Just about any exercise you do with your body weight can also be done with a medicine ball. In … Read entire article »

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Basic upper body strengthening routine for runners

Basic upper body strengthening routine for runners

While some runners ignore strength training completely, there’s a bigger tendency to ignore strengthening the upper body even among those who regularly perform exercises to strengthen their legs and core. Aside from the fact that it’s just a good idea to maintain a strong, balanced body overall, upper body strength training actually does specifically help runners. Your arms are part of your overall running motion, so a good base of upper body strength helps keep your … Read entire article »

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Basic leg strengthening routine for runners

Basic leg strengthening routine for runners

Legs are important to runners for obvious reasons. Strong legs improve speed, help prevent injuries and provide the power needed for a finishing kick at the end of a race. Still, all power is ultimately derived from the core, so remember to give priority to strengthening your core muscles by following our basic core strengthening routine for runners. The following is a similar routine geared toward strengthening your legs. All of the exercises require nothing other … Read entire article »

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Basic core strengthening routine for runners

Basic core strengthening routine for runners

When it comes to strength training, most runners either ignore it completely or tend to focus on their legs. Your legs are obviously important to running and strong legs will help your speed and endurance, but perhaps even more important is your core strength. Your abdominal, gluteal (butt) and lower back muscles provide the stability required to continue running with efficient posture mile after mile. Furthermore, a strong core is the power plant that generates … Read entire article »

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Myrtl Routine

The Myrtl routine is a set of body weight exercises that can be done just about anywhere. Legend has it that the Myrtl routine is so named because it strengthens theĀ ”hip girdle”. I’ve seen it spelled with the trailing “e” as well, perhaps implying it was invented in Myrtle Beach. In any case, the Myrtl routine is a great way to strengthen and increase the flexibility of the hip girdle, which is a key and often overlooked area on a runner’s body. Weakness in the muscles that make up the hip girdle has been attributed to overuse injuries like Iliotibial Band syndrome, patellofemoral pain, bursitis and hamstring injuries. On the other hand, a strong hip girdle has been associated with conditions including “economical running” and “a strong finishing kick”. Based on … Read entire article »

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