A new strength training routine designed to enhance running performance has been introduced, targeting the glutes and hamstrings. This 30-minute workout, created by Winnie Yu, DPT, a doctor of physical therapy at Bespoke in New York City, emphasizes the importance of these key muscle groups in achieving faster race finishes.
Strong glutes are essential for powering your gait, improving form, and preventing injuries. They help maintain pelvic alignment, which reduces the strain on the lower back. Simultaneously, well-developed hamstrings play a crucial role in extending the hips and flexing the knees—two vital phases of a runner’s stride. By focusing on these areas, runners can maximize efficiency and ultimately improve their speed.
The routine is structured into a warmup, three strength sets, and a cooldown. The warmup aims to activate the glutes and hamstrings while also opening up the chest. Following the warmup, participants will engage in two exercises back-to-back for each strength set, completing three rounds of each.
Workout Overview
The workout begins with a warmup consisting of two rounds of two exercises:
1. **Good Morning** – 10 reps
2. **Deep Lunge + Chest Opener** – 10 reps per side
Next, the strength sets are divided into two parts:
**Strength Set A** (3 rounds):
1. **Romanian Deadlift** – 8 reps
2. **Pullover + Leg Extension** – 8 reps
**Strength Set B** (3 rounds):
1. **Hamstring Walkout** – 8 reps per side
2. **Split Squat Hold + Overhead Press** – 8 reps per side
To finish the session, runners will complete a finisher routine consisting of:
1. **Suitcase March** – 10 reps per side
2. **Glute Bridge Hold + Chest Press** – 10 reps
The cooldown includes one round of:
1. **Seated Hamstring Stretch + Overhead Reach** – 30 seconds per side
2. **Crossbody Deltoid Stretch** – 30 seconds per side
The workout is recommended to be performed early in the week, ideally on a Tuesday, following a speed workout. Equipment required includes two sets of dumbbells, a kettlebell, and an exercise mat. For those progressing to week four, adding a light kettlebell and a bench, box, or step is suggested.
Benefits of the Routine
This focused strength training program aims to strengthen essential running muscles, ultimately boosting performance. By specifically targeting the glutes and hamstrings, participants can enhance their running power and speed. The routine also addresses commonly weak areas in runners, helping to prevent injuries.
Strengthening these muscle groups improves running mechanics, enhances overall body alignment, and builds upper-body strength and core stability. As a result, runners can expect to see a significant improvement in their performance.
This innovative approach to strength training not only aids in speed but also promotes a holistic development of strength throughout the body. As Winnie Yu emphasizes, giving the glutes and hamstrings the attention they deserve in the weight room is crucial for any runner looking to elevate their race day performance.
