After a run, I really don’t feel like lifting. I know it’s a problem, and I should probably start splitting up my workouts (lift in the AM, run in the PM), but for now, I have been doing quick strength workouts post-run.
I did this one yesterday and really liked it. I wanted to focus on legs, especially hamstrings and glutes, which is why I named this a posterior chain workout.
We know that runners, and people who sit a lot throughout the day in general, are prone to weak glutes and hamstrings. That’s why working on your core is so important…and these two muscle groups are part of your core!
While doing lunges, squats, step-ups etc. does hit your hamstrings a bit, those mainly target quads and glutes. By not doing hamstring specific work, you’re setting yourself up for an imbalance.
Here are a few facts about your hamstrings that I found here:
The role the hamstring plays in running is twofold:
1. when a runner’s leg is in the air advancing forward, the hamstrings control how quickly the knee extends and the hip flexes;
2. when the runner’s foot hits the ground, the hamstrings will do the reverse and flex the knee and extend the hip. This is a key distinction because the hamstring muscles must quickly transition from one role to another once the foot strikes the ground. It is during this transitional period that injuries frequently occur.
So this workout is one you’ll definitely feel throughout your back side…and I threw in the windmills for a little oblique action as well, though even those I felt in my hamstrings too!
If you don’t have access to do cable kickbacks, you can do kneeling kickbacks (get on all fours, kick your straight leg up into the air, focus on a slow, controlled motion).
Here’s the workout, and keep reading for video instructions if you need them!
Kettlebell swings *good form is important for this, so watch this whole video!*
Read more tips and cues from personal trainer Annie Brees in regards to the kettlebell swing…it’s a great exercise and if you can only do one thing after a run, I’d definitely suggest this!
I did this workout yesterday after an 800s repeat treadmill workout, and then finished up with a good stretch and sauna session. Stay tuned for another workout I’ll post on Thursday that focuses on your quads…remember, it’s all about balance!
Do you lift after a run? Or split up your workouts?
Do you prefer working on your quads or hamstrings? I love doing heavy deadlifts!
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