I can’t believe there are only two weeks left in 2017. I will be spending this week in a flurry of clearing work deadlines, finishing my Christmas shopping, and wrapping presents. Santa and his elves still have a lot to do!
My Nativity Scene entry for #RunChatHunt
Looking ahead to 2018, I am hoping for a lot of snow in Utah for our ski trip in January and getting excited about participating in Laura’s Fit and Fueled nutrition program for runners. (Want to join me? Sign up here using COCO for a special discount.) If you are looking for another way to improve your running in 2018, I’d encourage you to check out Quick Strength For Runners.
Why You Should Add Quick Strength For Runners
To Your Fitness Routine
I’m including an Amazon affiliate link below and will make a small commission if you click through and make a purchase, but this is not a sponsored post, and I have nothing to do with the author or publisher. I just really like this program.
Quick Strength For Runners is an 8 week strength program specifically designed for runners. It focuses on core strength (a weak core is the source of many running injuries) and includes single-leg balance moves and lateral and twisting moves, as well as more traditional upper and lower body moves. The program is designed for two workouts per week that build from basic to challenging, and take from about 10 to 30ish minutes to complete.
The program is great for people adding strength training to their routines because it starts with short, easy workouts, but is suitable for people who already workout with weights, because it incorporates challenging moves that target common runner weak spots.
I started the program around this time last year, after hearing rave reviews from my Moms Run This Town group. Since I already had time carved out for strength days, I repeated the easier workouts 2-3 times to build a 45 minute routine. In weeks I wanted a third strength day, I did a mash-up of the two planned workouts for the week.
I was in a fancy hotel gym, but this is all I needed.
I had a lot of business travel in December and January, and the workouts were easy to do in even sparsely equipped hotel gyms. I did a second full cycle of the program over the summer, when I wanted to add a short strength workout to my short run days.
While the program starts off on the easy side, it gets challenging after the first week–and offers more challenging variations if you are up for it. I had to force myself to complete some of the harder core moves that really target weaker muscles.
Leg circles, I do not like you!
While I forced myself push through moves I didn’t like because they were hard, I did modify some workouts that I thought were of questionable benefit. For example, some workouts include several sets of crunches, which current research indicates is not the most efficient move for core strength. For those workouts, I would do one set of normal crunches, but then do a different variation for other sets. There’s also one workout near the end that includes an insane number of push-ups. While I think push-ups are a great strength move, there’s a point of diminishing return for any exercise, so I cut some of them out! On the whole, though, I found the workouts to be well-balanced and effective.
I ended up buying–and using–both the digital and paper versions of Quick Strength For Runners. I liked having the book for the background information and comprehensive explanations of the different exercises and modifications,and I liked having the digital version for when I was travelling or wanted to do a workout at my office gym. (The digital version has the same content as the book, and does have hot links from the routines to the exercise explanations).
If you are ready to work strength training into your fitness routine or want to find out more, you can check out Quick Strength for Runners on Amazon << < affiliate link.
Weekly Wrap
I’ve got almost no pictures
documenting my workouts for
the Weekly Wrap link up
hosted by Holly and Tricia,
but I kept up with my routine:
Monday: strength workout at home
Tuesday: Cyclebar
Wednesday: OTF
Thursday: strength workout at home
Friday: Core Power Yoga
Saturday: 6 mile run
Sunday: Cyclebar
This is what happens when it “snows” in Northern Virginia.
The roads are treated but no one clears the sidewalks!
Do you have a good strength training program?
Have you made any fitness goals for 2018?
![The Ultimate Coffee Date](http://got2run4me.com/wp-content/uploads/2019/03/Ultimate-Coffee-Date.png" "The Ultimate Coffee Date")
You had a great week of workouts! So glad I got to cycle with you today
Yes, I’m so glad we had bikes together too!
You know I’m all about that strength! Runners need to focus on hips and glutes. Core is important but I’m with you on the crunches. Not the best move for what we need. Still, this program sounds like a good place to start.
Yes, this program has good hip mobility moves and glute moves too. But too many crunches!
Congrats on a great week of workouts!
I am a huge believer in incorporating strength training into weekly workouts, especially when training for a race!
I’m a strong believer in P90X for strength work (and I say that as a NON BeachBody rep). I actually plan to do some of the program in January, after my streak ends. This strength workout sounds intriguing!
Oh, P90X is a good program. I just don’t have patience for DVDs any more – I can’t bear waiting through the opening sequence every time. :-O
You can just fast forward it:) I’ve printed out the sheets with the P90X workout list so no need for those DVD anymore:)
Great job with your workouts and thanks for the tip with that book! I’ll for sure have to add that to my cart. Getting a stronger core is a top priority for me in 2018!
It’s amazing what a difference it makes — as long as you make yourself do those hard moves.
I have that book and I’ve followed it through the first 4 week. It’s probably what I’ll pick up for this week to get back into cross training. The positive is that I do feel like the moves really target those areas needed for runners without stressing my body out so much that my runs are harder. The negative is that I found it really boring.
Yes, some of those beneficial moves are tedious – but I’d rather do them at will than in physical therapy. 😉
I picked up that book after seeing you mention it earlier this year. Of late I’ve been all about kettlebells. I have no doubt that strength training is a must for me to stay injury-free.
I’ve been wondering what you thought of it? Kettlebells are good too, but aren’t they mostly upper body?
RunnersConnect has a program I’ve been using so I feel like I’m getting a good leg and full-body workout.
I do strength training almost every day. It as crucial that I get my core and hip strength up to par to cope with my ITBS. Now I need to do more quad work on top of that due to my next race. It’ll be very hilly, and I want every muscle to be ready.
You are so disciplined! I max out at 3 days a week,and strength training is the first thing to go when my schedule gets crazy.
I attribute strength training to my early and rapid success with running. Building/keeping muscle on the body is SO important, especially as we age. Glad you like the program! No goals yet for 2018. Let’s just say I’m living “in the moment”. Haha!
I was slow to warm up to strength training, but after a few injuries I became a believer!
Strength training is key! This looks like a good one! I’m getting back to doing my Iron Strength workouts which are hard but so worth it!
Oh, interesting, where do you get that program ?
I totally agree! Strength has helped me get better as a runner
QTFR sounds like a well rounded routine. The most important thing is to find something you enjoy and can therefore stick with. Currently, I do a hip/glute routine twice weekly mostly using exercises learned at PT. I also add a few upper body and core exercises to round it out. Hope those elves getting everything done this week. Thanks for linking!
I probably need to do more of my glute exercises …. There’s always something.
I get emails regarding this program quite frequently and have always been intrigued by it. Maybe the hubs and I will start this after our marathon next month. It sounds like it would fit in well with our weight sessions at the gym.
Interesting! I must not be on that mailing list. Let me know if you try it!
I think ST makes a huge difference, but I also did think a gazillion of any exercise is worthwhile. One great rep is better than lots of terrible reps!
I have eyed this book, but at the moment I have a different routine I’m doing. Someday, maybe!
Sounds interesting. I would like to have this book.
Adding strength to my fitness routine is essential for me and I would love to have this program, Coco. Thanks for the suggestion!