Episode 193: Strength Training for Runners Expert, Lauren Bearnarth

Run Farther & Faster — The Podcast with Coaches Lisa Levin and Julie Sapper

After discussing a few early season important training tips to prepare for the Boston Marathon, we welcomed strength training coach, Lauren Bearnarth, owner of Sunny & Lauren's (www.sunnyandlaurens.com), who has been working with runners of all levels over the last decade with great success. If you've caught any of Julie's ACL recovery reels over the past year, then you've seen Lauren's work in action.

In this episode, Lauren shares how runners can set up a simple and effective strength training program, which we share below. We also discuss some resources to work with a strength training coach or follow a program virtually. Those resources are listed below. In addition, Lauren is offering a generous discount to listeners who would like to work with Lauren virtually. She is offering all listeners a progressive five- week strength training program consisting of two 30-minute sessions per week for $80 total (normally $100). To register, email Lauren at [email protected]). Resources for online/virtual runner-specific strength trainers:

Lauren Bearnarth (see above) (sunnyandlaurens.com)

Eric Giroux (ericgirouxfitness.com)

Kellie Redmond (teamfitworkout.com)

Caroline Girvan (carolinegirvan.com)

Lauren's simple strength training for runners workout:

MOBILITY WARM-UP: 3-5 minutes

Ankle mobility

Hip mobility

Calf stretch

Quad stretch

Hamstring stretch

Glute stretch

CORE/STABILITY: x2 sets

A. Glute bridges x12-20

B. Bird dogs x6-12

A. Dead bugs x6-12

B. Side plank HOLD 15-30sec per side

A. Superman x6-12

B. Plank rotations x6-12

STRENGTH: x3 sets

A. Single leg deadlift x5-8/leg (adding weight optional)

B. Kneeling dumbbell shoulder press x6-12

A. Single arm dumbbell rows x5-8/arm

B. Single leg sit to stand from bench x5-8/leg

A. Alternating lateral lunges x12

B. Rollups x6