Please note: that before starting any new exercise program, it’s essential to consult with a healthcare professional or fitness expert, especially if you have any pre-existing health conditions or concerns.
Strength Training for Ultra Runners: 45-60 minutes
Below is a training program that can be completed at the gym or at home, along with descriptions on how to perform each exercise correctly. Ensure you leave enough time to get your breath back between each set/exercise, this isn’t a HiiT session we are concentrating solely on building strength in this session. If you are new to strength training, click on the link to some things you should consider to ensure you get the best out of each strength training session.
Equipment required:
- Kettle Bell or Fabric Softener
- Set of Dumbbells or 2x Tins of Beans (or Hoops if you prefer 😉 )
- Box/Step or Stairs
Notes:
- Warm-up before each session with 5-10 minutes of light cardio.
- Perform each exercise for 3 sets of 10-12 repetitions (unless otherwise specified).
- Rest for 60-90 seconds between sets.
- Cool down with stretching at the end of each session.
Adjust the weight and intensity based on your fitness level, and consider seeking guidance from a fitness professional to ensure proper form and progression.
Warm Up
Kneeling Down Halos:
- Start by kneeling on a mat with your knees hip-width apart.
- Hold a lightweight dumbbell or kettlebell with both hands.
- Slowly circle the weight around your head in a halo motion.
- Keep your core engaged and maintain a straight posture.
- Perform 8-10 circles in one direction, then switch to the other direction.
Shoulders, Hips, and Knee Taps from Kneeling High Plank Position:
- Begin in a high plank position with your wrists under your shoulders.
- Lift your right hand off the ground and tap your left shoulder.
- Place your right hand back down and then lift your left hand to tap your right shoulder.
- Lift your right hand off the ground and tap your left hip.
- Place your right hand back down and then lift your left hand to tap your right hip.
- Lift your right hand off the ground and tap your left knee*.
- Place your right hand back down and then lift your left hand to tap your right knee*.
- Keep your core engaged and maintain a straight line from head to heels.
- Perform 8-10 taps on each side.
*Depending on your core strength and flexibility, you can start in full high plank position and instead of tapping your knees in the step above reach for your toes.
Lateral Lunges:
- Stand with feet hip-width apart.
- Take a step to the right, shifting your body weight to your right foot.
- Bend your right knee, pushing your hips back, while keeping your left leg straight.
- Return to the starting position and repeat on the left side.
- Perform 10-12 lunges on each side.
Main Workout
1. Backward Lunges: 2 sets x 8 reps each leg
- Stand with feet hip-width apart.
- Take a step backward with your right foot, lowering your body until both knees are bent at a 90-degree angle.
- Push through the heel of your front foot to return to the starting position.
- Repeat on the other leg.
2. Bent Over Rows: 2 sets x 8 reps
- Hold a dumbbell in each hand, hinge at your hips, and slightly bend your knees.
- Let the dumbbells hang directly beneath your chest.
- Pull the weights toward your chest by squeezing your shoulder blades together.
- Lower the weights back down with control.
3.1 Calf Raises (Both Legs): 2 sets x 8 reps
- Stand with feet hip-width apart.
- Lift your heels off the ground by pushing through the balls of your feet.
- Squeeze your calves at the top, then lower your heels back down.
OR if you can complete single leg calf raises
3.2 Calf Raises (Single Leg): 2 sets x 8 reps per leg
- Similar to both legs, but perform the raises on one leg at a time.
- Maintain balance and control throughout the movement.
- Switch legs and repeat.
4. Body Weight Squats: 3 sets x 10 reps
- Stand with feet shoulder-width apart.
- Lower your hips back and down, bending your knees.
- Keep your chest up and back straight.
- Lower until your thighs are parallel to the ground, then push through your heels to return to the starting position.
5. Push Press: 3 sets x 5 reps
- Hold dumbbells at shoulder height.
- Bend your knees slightly, then explosively press the weights overhead.
- Lower the weights back to shoulder height with control.
6. Step Ups: 2 sets x 8 reps per leg
- Stand in front of a step or bench.
- Step up with your right foot, driving through your heel.
- Bring your left foot to meet the right on top of the step.
- Step back down with the left foot, followed by the right.
7. Kettlebell Deadlift: 3 sets x 8 reps
- Place a kettlebell on the ground between your feet.
- Hinge at your hips, keeping your back flat, and grab the kettlebell handle.
- Drive through your hips and stand up, keeping the kettlebell close to your body.
- Lower the kettlebell back to the ground with control.
8. Side Plank: 2 x 10-45 seconds per side (slowly build up the duration as this may be difficult at first)
- Lie on your side with your elbow directly beneath your shoulder.
- Lift your hips, creating a straight line from head to heels.
- Hold the position for the recommended time, then switch sides.
General Cooling Down:
- Child’s Pose:
- Kneel on the floor, sit back on your heels, and reach your arms forward.
- Lower your chest toward the floor and hold for 30 seconds.
- Seated Forward Bend:
- Sit with your legs stretched out in front.
- Hinge at your hips and reach for your toes, keeping your back straight.
- Hold for 30 seconds.
- Butterfly Stretch:
- Sit with the soles of your feet together and knees bent outward.
- Hold your feet and gently press your knees toward the floor.
- Hold for 30 seconds.
Remember to breathe deeply and consistently during each stretch, and avoid bouncing. Stretching should be gentle and should not cause pain. If you have any pre-existing conditions or concerns, it’s advisable to consult with a healthcare professional or a certified fitness expert before starting a new stretching routine.
Here are some other stretches you could look to incorporate into your cooldown based on the muscle groups worked above:
After Lower Body Focus:
- Quadriceps Stretch:
- Stand on one leg and bring your other heel towards your buttocks.
- Hold your ankle with your hand and gently pull your heel towards your buttocks.
- Hold for 15-30 seconds on each leg.
- Hamstring Stretch:
- Sit on the floor with one leg straight and the other leg bent, sole of the foot against the inner thigh.
- Reach forward toward your toes, keeping your back straight.
- Hold for 15-30 seconds on each leg.
- Calf Stretch:
- Stand facing a wall with one foot forward and the other back.
- Keep the back leg straight, heel on the ground, and lean forward.
- Hold for 15-30 seconds on each leg.
- Hip Flexor Stretch:
- Kneel on your right knee with your left foot in front, forming a 90-degree angle.
- Push your hips forward slightly, feeling a stretch in the front of your right hip.
- Hold for 15-30 seconds on each side.
After Upper Body Focus:
- Chest Opener Stretch:
- Stand with your feet hip-width apart.
- Clasp your hands behind your back and straighten your arms.
- Lift your arms slightly, opening your chest.
- Hold for 15-30 seconds.
- Triceps Stretch:
- Raise your right arm overhead and bend your elbow, reaching your hand down your back.
- Use your left hand to gently push on your right elbow.
- Hold for 15-30 seconds on each arm.
- Lat Stretch:
- Stand with feet hip-width apart.
- Raise your arms overhead, clasping your hands.
- Lean gently to one side, feeling a stretch along your side.
- Hold for 15-30 seconds on each side.
- Upper Back Stretch:
- Sit or stand with your back straight.
- Clasp your hands in front and round your upper back, pushing your hands forward.
- Hold for 15-30 seconds.
- Neck Stretch:
- Tilt your head to one side, bringing your ear towards your shoulder.
- Hold for 15-30 seconds on each side.