Meg J Fitness

strengthtrainingforrunners

Hey Runner!

Does strength work make you sore?

❌ Like so sore & tired it ruins your runs? Or makes seating on a toilet tough? ❌

➡️ Enough to make you want to skip it ⬅️

Look, sometimes yes… you should be sore.

But if it’s happening all the time… makes you want to skip it entirely… you might be following the wrong plan.

❌ You’re not 20 anymore and recover differently, you can’t train the same way
❌ Generic plans are geared more towards body builders, not endurance athletes

What YOU need is…
✅ A bit of big time strength
✅ Drills for resilient joints
✅ POWER to be fast
✅ Exercises for bone health
✅ Balance and coordination
✅ Some core and arms bc 💪💅

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Hey Runner!

Want to run faster, avoid injuries, and keep crushing into your 80’s??

➡️ You need to strengthen your glutes⬅️

How??

✅ Single Leg Bridges
✅ Step Ups & Side Step Ups
✅ Lunges & Split Squats
✅ Single Leg Hip Thrusters

Think 3 x 8-10 reps once or twice a week.

❌ Squats are excellent, but better for your quads ❌

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perimenopausehealth

Hey Runner!

Got an epic race coming up with BIG inclines and STEEP downhills?

❌ but don’t leave in an area with that terrain ❌

Try Tempo Squats
➡️ 3-5 second lower
➡️ Stand up normally

Why?

✅ Improve quad tendon resilience
✅ Beef up braking strength
✅ Lower future DOMS

Think 3 x 8-10 reps once or twice a week.

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Hey Runner!

Can you feel your glutes when doing the Glute Assessment Drill but NOT during strength exercises?

Bummer! But here is the solution…

Simply do the drill before the strength exercise.

You’ll improve the mind-muscle connection.

And the more you do it, the better the connection… so someday, you might not need to do the drill beforehand at all!

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✅Save it if you need the reminder for later
▶️Share if you know another runner that needs to hear it 😂
➕Follow me for more tips that will help you skip your next injury and keep running.

Hey Runner!

Are you struggling with…
➡️ Low back issues?
➡️ Knee pain?
➡️ Hip problems?

The third assessment I do with runners is to check out their ability to engage their glutes.

Why?

Because if you can’t feel your glute muscles, you could struggle to strengthen them. Other muscle will over compensate and that can cause problems.

So how?

The Glute Engagement Assessment ✅

If you can get feel both sides without much movement in the low back or help from the hammie or quad, you’re pretty good!

If not, esp if can feel one side and not the other, it’s time to prioritizing glute engagement drills & strengthening exercises ‼️

❤️Like this if it was helpful
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▶️Share if you know another runner that needs to hear it 😂
➕Follow me for more tips that will help you skip your next injury and keep running.

Hey Runner!

Are you struggling with…
➡️ Low back issues?
➡️ Knee pain?
➡️ Hip problems?

The second assessment I do with runners is to check out their hip mobility.

Why

Because without enough hip mobility, your gait is thrown off and knees or low back tend to compensate with every step.

So how?

The 90/90 Stretch/Assessment ✅

If you can get both sides within 4 inches of the ground, you’re pretty good!

If not, esp if one side can and the other can’t, it’s time to prioritize stretching ‼️

❤️Like this if it was helpful
✅Save it if you need the reminder for later
▶️Share if you know another runner that needs to hear it 😂
➕Follow me for more tips that will help you skip your next injury and keep running.