Mary Johnson's Foundation Strength

Workout - Mary Johnson's Foundation Strength

• 5min @ 10'50''/km
• 3 lots of:
  • 30s @ 10'00''/km
  • 45s @ 10'00''/km
  • 30s @ 10'00''/km
  • 40s @ 10'00''/km
• 5min @ 10'50''/km

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Emma Abrahamson’s Strength Training for Runners | ASK THE EXPERT SERIES is worth your time. Here are the key takeaways so you can jump into the workout. The full video has more.

Key points:

• Strength makes you a more durable, efficient runner and irons out the muscular weak spots that invite injury.
• Start when ready: middle-school runners benefit most from play and footwork. High school is when structured lifting becomes worthwhile.
• No gym membership needed. Body-weight exercises (squats, single-leg deadlifts, planks, push-ups) work for 4-6 weeks. After that, add external load.
• Aim for 1-2 strength sessions per week, 30-40 minutes each, on easy days or rest days.
• Vary rep schemes: 8-12 reps for hypertrophy, 1-5 reps for raw strength. Avoid extremes and watch recovery.
• Fuel counts. Enough protein, carbs, and healthy fats for muscles to recover and perform.

Workout example (20-minute beginner circuit, twice weekly):

1. Warm-up: 5 min dynamic mobility (leg swings, hip circles)
2. Squat or goblet squat: 3 sets x 8-10 reps
3. Single-leg deadlift (body-weight or light dumbbell): 3 sets x 8 reps each leg
4. Push-up (or elevated): 3 sets x 10-12 reps
5. Plank hold: 3 x 30-45 sec (add side-plank for anti-rotation)
6. Cool-down: 2 min stretch (hamstring, quad, hip flexor)

With a barbell? Swap the goblet squat for a back squat and add a deadlift set (1-5 reps) in your second session.

Closing note: Try this routine and tweak volume and load in the Pacing app. Consistency and smart recovery move the needle.

References

• Strength Training for Runners | ASK THE EXPERT SERIES - YouTube (YouTube Video)