Week 7: Strength Training
3 minute run, 1 minute walk, go as long as it takes you to run 3.25 miles (tip: 3x around our track is 3.3 miles)
Top muscles to strengthen for runners: Glute max, glute medius, rhomboids/lower trapezius/serratus posterior (muscle in-between shoulder blades), lower abdominals.
Don’t waste your time on strengthening: Pecs, biceps, quads, hamstrings or calves.
Aim to strength train 2x/wk for 30 minutes in addition to your runs.
P.S. Please do not strength train if you are having pain. Get the pain treated by a sports chiropractor first and then strengthen to avoid further injury!