Quick DVRT Strength Workout For Runners


Welcome to back to our Wild Workout Wednesday link up! Each week I link up with Angelena Marie from  Angelena Marie: Happy, Healthy & Balanced , Michelle at Fruition Fitness  and our NEWEST hostess, Nicole from Fitful Focus (make sure you say HELLO!) to bring you workout ideas, motivation, inspiration and recipes to try.  Join us for a wild workout each week by reading along or grab the button and link up if you have a fitness or healthy living post to share!

Quick DVRT Ultimate Sandbag Strength Training Workout for Runners {Functional Training, Functional Fitness, Best Running Workout, Cross Training, Wild Workout Wednesday}

Runners run (duh).  Runners don’t always strength train and while we all know we should, not all of us know exactly what we should be doing and why.  The why part is maybe a little more obvious to answer.  While running strengthens certain muscles, it neglects to activate other muscles leaving us prone to injuries. No one likes injuries, injuries are bad. 

 The good news is that including strength training into your running regimen doesn’t have to be time consuming or complicated.  One of the ways to really get some bang for your buck and strength muscle imbalances is with single-side training (or staggered stance) exercises. This type of exercise helps to improve both sprinting speed and endurance since it demands more from the neuromuscular system in terms of stability.

Even before becoming certified as a DVRT Instructor, I preached the benefits of using the Ultimate Sandbag for cross training.  This total body workout is a great example of showing how the USB can be used effectively for single-side/staggered stance training to both strength train in order to prevent injuries as well as use it as a conditioning tool to improve endurance. 

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I swear I videoed all of these moves with the intention of putting a super cool workout graphic together BUT the quality turned out like crap and it was literally 90 degrees outside so there was no way I was doing it again.  

Instead, I have still included a pinnable workout graphic as well as a description of each exercise along with links to Ultimate Sandbag’s site with video demonstrations! Maybe one of these days I will get my stuff together and really learn how to record a workout video 😉 

This entire workout will take no more than 20 minutes if you go all 5 rounds and use an Ultimate Sandbag load that is appropriate but challenging. 

Quick DVRT Ultimate Sandbag Strength Training Workout for Runners {Functional Training, Functional Fitness, Best Running Workout, Cross Training, Wild Workout Wednesday}


Staggered Stance Position- Start in a bilateral stance, then slide one foot back so that the toes of the back foot are in line with the heel of the front foot.  Elevate the rear heel, making sure that it remains off the ground throughout the entire exercise. 

Staggered Stance Overhead PressGet into staggered stance position and clean the USB to top of the fist.  Press bag so that it goes straight over the crown of the head.  

Staggered Stance DeadliftGet into staggered stance position hip hinge so that you sit the hips back making sure to load the hamstrings and glute- DO NOT squat! Lift USB up bringing it to hip height then back down again. 

Lateral Bag Drag Get into plank position with the USB directly underneath and to the side of you.  Drag the USB slowly (3-5 count) using the outside handles to the other side of your body.  Repeat going to the opposite side. 

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Staggered Bent Over RowGet into staggered stance position then bend over into a hip hinge position.  Using the USB parallel handles, row the bag up pulling it in toward the body and squeezing the shoulder blades.  Movement should be slow and controlled, ensuring that no shoulder shrugging occurs.  

Staggered Stance SquatGet into staggered stance position and power clean the sandbag into a front load fists position.  Squat straight down then come back up. Try to keep your trunk straight and avoid leaning forward with the bag. 

So there you have it, five exercises that will help to strength imbalances and weaknesses that running alone does not address.  They target under utilized muscles from head to toe, challenging stability leading to increased strength and better endurance.  These exercises will not just make you a better, faster runner but will also help to prevent injuries in the long run! 😉 

Remember to grab the button, link back and linkup if you have a workout to share! :)

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About me

Annmarie is a self proclaimed foodie, avid long distance runner and functional fitness coach. A DVRT Master Trainer, HKC Instructor and food allergy sufferer, she writes about strength training for runners as well as shares allergy friendly recipes for busy athletes.   She is also the owner of Strength In Motion Studio, mother of two sassy sisters and wife to a chronically busy chiropractor.   Subscribe by email for updates to get the latest workouts, advice and recipes straight to your inbox!


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