Training

Workouts to build strength for long distance running

How do you make a body stronger for running longer?

SportsShoes.com has teamed up with Nike Global master trainer and Peloton Instructor, Joslyn Thompson Rule, to share her top workouts for building strength for long distance running:

Some key attributes to starting and finishing strong in a middle or long distance race are good unilateral strength and a strong core. Running itself is simply the exchange of energy from one leg to the next, so the individual (unilateral) strength of the legs is key. Core strength is just as important; the core is not limited to just midline strength however, we want to incorporate all the muscles within the torso and hips. Take a core exercise like the plank; a strong plank position requires the glutes and quads to be working to support the rest of the trunk - it’s about using your whole body to support itself.

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In the below workout we use unilateral strength as part of the activation and main strength set. Unilateral work also requires a lot of core control to be able to execute the movement well. Mastering this in training is key to transferring strength into racing. With unilateral work, the slower you go (as frustrating as that may feel), the more control you have. There is often a tendency to rush through an exercise if it feels a little imbalanced or difficult however taking the time over the movement gives your brain a chance to figure out what your muscles need to do. Efficient communication between the brain and muscle will result in good movement.

Correct footwear is key – For the below workout I recommend wearing the Nike Metcon 8

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Pictured: Nike Metcon 8

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THE WORKOUT:

MOBILITY WARM UP

Lunge and overhead reach 2 sets × 6 reps each side

Squat to stand with overhead reach 2 sets × 10 reps

Crossback lunge 2 sets × 8 reps each side

ACTIVATION

Single leg glute bridge 2 sets × 10 reps each side (30-60 sec rest in between sets)

MAIN STRENGTH SET

A1 Goblet squat 3 sets × 10 reps

A2 Bulgarian split squat 3 sets × 6 reps each side

Complete as a superset with 60-90 seconds rest in between each set

CORE

B1 3 point plank 2-3 sets × 5-10 second hold each point (L/R arm; L/R leg)

B2 Aleknas 2-3 sets × 10 reps back and forth

Complete as a superset with 90 seconds rest in between each set

C1 Stability ball ab roll outs 2-3 sets × 6-10 reps

C2 Med ball twists 2-3 sets × 10 reps

Complete as a superset with 90 seconds rest in between each set

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EXERCISE DESCRIPTIONS:

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1. LUNGE AND OVERHEAD REACH

1. Stand tall to start
2. Lunge forward with your right leg
3. Take both arms overhead whilst keeping the bottom of the ribcage locked down
4. Lower hands back down by sides and drive off the heel of the right foot to return to start position
5. Do two total sets of six alternating repetitions on each side

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2. SQUAT TO STAND WITH OVERHEAD REACH

1. Stand tall with feet a little wider than hip width apart and slightly turned out
2. Bend down and grab just below the pads of your toes with your hands to pull yourself down into a squat position
3. Keeping your right hand under your right foot, rotate the torso to the left extending your left arm overhead.
4. Return left hand under left foot; rotate the torso to the right extending your right arm overhead.
5. Continue alternating this rotation for a total of two sets of ten reps on each side

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3. CROSSBACK LUNGE

1. Stand tall to start
2. Keeping the torso tall, take the right foot behind you and to the left of the left foot - start with a wide stance, only taking narrower steps if your mobility allows it (you should feel a stretch in the hip and/or stabilising ankle, not the knee)
3. Return to start position and repeat on the other side
4. Do two total sets of eight alternating repetitions on each side

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4. SINGLE LEG GLUTE BRIDGE

1. Lie on your back with legs bent and feet flat on the floor
2. Extend the right leg keeping the knees in line
3. Lift the hips into full extension, squeezing the glutes at the top
4. Lower back down to start position
5. Do two total sets of 10 reps on each side, with 30-60 seconds rest in between sets.

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5. GOBLET SQUATS

1. Stand tall with feet a little wider than hip width apart and slightly turned out, holding a kettlebell in a goblet position
2. Squat down with control, ensuring torso remains tall throughout
3. Stand back up squeezing the glutes tight at the top
4. Do three total sets of 10 repetitions

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6. BULGARIAN SPLIT SQUATS

1. Holding a dumbbell in each hand, place your right foot on a bench behind you
2. Lower right knee towards the ground, a slight forward bend through the torso here is fine
3. Extend hips by driving through the left foot
4. Do a total of three sets of six repetitions each side

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7. 3 POINT PLANK

1. Set up in a top plank position with hands underneath the shoulders and feet hip width apart or wider for extra stability
2. Engage the glutes and the midline before reaching left arm out in front of you for 5-10 seconds, then repeating with the right - ensure hips stay square without any rotation throughout the movement.
3. Do a total of two to three sets of 5-10 second reaches each side.

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8. ALEKNAS

1. Lie down on your back with legs bent to 90 degrees and arms perpendicular to the floor, holding a small plate. Take a deep breath in through your belly and engage your abdominal muscles.
2. Slowly extend arms and legs out at the same time, maintaining tension through the midline and not allowing your back to arch off the floor, before slowly returning to start position.
3. Do two to three total sets of ten repetitions back and forth.

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9. STABILITY BALL AB ROLL OUTS

1. Kneel down on the ground, resting your clenched fists on the top of a stability ball in front of you.
2. Maintaining tension through your midline and keeping your glutes squeezed, slowly push the ball out in front of you as you extend your arms - only go as far as you can maintain control through the midline
3. Return to start position.
4. Do two to three total sets of six to ten reps.

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10. MED BALL TWISTS

1. Sit on the floor holding a med ball/dumbbell with your chest tall, legs bent and feet together (feet can be on or off the ground) - at this angle your body should create a ‘v’ shape from the hips
2. Keeping your chest elevated throughout, rotate the med ball/dumbbell from one side of your hip to the other, back and forth.
3. Complete 2-3 total sets of ten reps

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Peleton Instructor, Joslyn Thompson Rule is a BA Economics graduate from Trinity College Dublin. After her degree she took a diploma in Personal Training and Sports Therapy and has been in the fitness industry for the last 15 years.

Joslyn started working with Nike as one of their Global Master Trainers in 2009. This role has enabled her to: travel the world educating and recruiting trainers; consult on new products; and spend time both behind and in front of the camera on numerous Global ad campaigns.

Her smart, simple methodology has resulted in her consulting for professional sports teams, GB track and field athletes; and being the go-to expert for numerous fitness and lifestyle titles including Net-a-Porter, The Gentlewoman magazine, and Women’s Health.

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