Video: General Strength Exercises

Now with five routines to choose from
By Jay Johnson
As featured in the Web Only issue of Running Times Magazine
Welcome to our video series on general strength for runners. Below you'll find a progressive series of exercises that you can do at home that will help make you a stronger, faster, more efficient runner who is less susceptible to injury.

If you're familiar with the introductory text that follows, go to Video #1 | Video #2 | Video #3 | Video #4 | Video #5

Again, this is meant to be a progressive series. Start with the first video and master these exercises. When you can regularly do the first series without fatigue, then you can add the exercises in the second video, which are slightly more challenging. Once you can do all of the exercises shown in the first two videos, try to do them according to this schedule:

Week

Type of Day

Leg Circuit

Pedestal

Cooldown
Weeks 1-2 Easy Day     Myrtl
  Hard Day   Hold 20 sec. each, rest 2 min., repeat Myrtl
Weeks 3-4 Easy Day   Hold 20 sec. each, rest 2 min., repeat Myrtl
  Hard Day LC #1 Hold 40 sec. each,
no rest		 Myrtl
Weeks 5-6
 Easy Day   Hold 40 sec. each,
no rest		 Myrtl
  Hard Day LC #1 5 x leg raises on each exercise Cannonball
Weeks 7-8
 Easy Day   Hold 40 sec. each,
no rest		 Myrtl
  Hard Day LC #2 5 x leg raises on each exercise Grant Green


These exercises are best done after training. But if you can't do them then, find another time during the day to set aside a few minutes for this routine. Your running body will thank you for the small investment in time these exercises ask.

Demonstrating the exercises is Sara Vaughn, who owns PRs of 2:03 for 800m and 4:11 for 1500m.

Without further ado, here is the first video, which outlines the first phase of pedestal poses and the Myrtl routine.



The second video features a leg circuit as well as a more challenging pedestal routine than the first video.



The third video adds leg lifts to the pedestal routine and introduces the "Cannonball cooldown" routine. (Jazz fans will be happy to hear it's named for Cannonball Adderly.)



The fourth video introduces the "Grant Green" routine (more fun for jazz fans!), which adds few new exercises but is more than challenging thanks to its duration.



The fifth video showcases Leg Circuit #2, which we guarantee to cause a few wobbles the first few times.

Jay Johnson blogs at CoachJayJohnson.com and works with athletes at RunnersCoach.com.

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