Speed and Strength Workout for Runners

You’ve heard that strength training can help you prevent injuries, build muscle and run faster.  You’ve probably also heard that incorporating speed work into your routine can help you pick up the pace during races.  

My routine consists of both.  Typically I don’t run two days in a row and my schedule usually alternates between strength training days and running days which include at least one day dedicated to speed whether in be in the form of fartleks, tempo or intervals. 

Of course there are the days when I combine both strength and speed which might just be my favorite.  It always might make me crazy but as a runner, I’ll take that as a compliment.  

Crazy or not, my point being is that these workouts make you feel pretty badass and I realized that I haven’t shared one in a while.  

In the past I’ve taken my Ultimate Sandbag to the track twice (total body and core), the treadmill and even on a hill workout.  Today, this quick little doozy can be done on either the track or treadmill or even outside if you have a GPS handy.  

This one involves a run at your 5K pace, sprinting and strength exercises with the Ultimate Sandbag that focus on the upper body and core. 

DVRT Ultimate Sandbag Speed and Strength Workout for Runners

Of course, the exercises aren’t picked at random, they’re there to not only help you get stronger but also to MOVE better.  

Here’s a breakdown of the benefits of each exercise: 

USB Rotational Overhead Press.  The beauty of the rotational overhead press with the Ultimate Sandbag is that practices transferring momentum from your legs to your upper body strengthening your hips, core and shoulders to improve posture and performance.

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USB Offset Bent-Over Row. This is another exercise that is all about multitasking.  Bent-over rows challenge the core stability and works to strengthen the muscles in the upper back which translate to powerful arms when running.  By performing the Offset Bent-Over Row with the Ultimate Sandbag, you work to strengthen each side unilaterally.

Clean Grip Carries. Carries are an amazing way to build upper body and back strength and trunk strength which is imperative to proper running form and performance.  It’s also a great way to build your work capacity so you can go further for longer. 

Overall you’re logging just over 2 miles (a quarter mile worth of loaded carries) and 80 reps but I promise, you’ll be sweating up a storm.  

I recommend starting with a 25-30 lb Ultimate Sandbag Power Bag for women with the goal of working your way up to a 40 lb Strength Bag

Feeling froggy? Give it a try and let me know how it goes :) 

Welcome to back to our Wild Workout Wednesday link up! Each week I link up with Michelle at Fruition Fitness and Nicole from Fitful Focus and Jen from Pretty Little Grub 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! 

You might also like:  5 Reasons to Attend a DVRT Workshop


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

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This post is also shared with  Running on Happy, Suzlyfe, Crazy Running Girl, and Coach Debbie Runs each week for the Coaches’ Corner linkup

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  • November 30, 2016
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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!