22 min listen
Episode 193: Strength Training for Runners Expert, Lauren Bearnarth
FromRun Farther & Faster — The Podcast with Coaches Lisa Levin and Julie Sapper
Episode 193: Strength Training for Runners Expert, Lauren Bearnarth
FromRun Farther & Faster — The Podcast with Coaches Lisa Levin and Julie Sapper
ratings:
Length:
76 minutes
Released:
Jan 19, 2024
Format:
Podcast episode
Description
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 lauren@sunnyandlaurens.com).
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
---
Send in a voice message: https://podcasters.spotify.com/pod/show/runfartherandfaster/message
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 lauren@sunnyandlaurens.com).
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
---
Send in a voice message: https://podcasters.spotify.com/pod/show/runfartherandfaster/message
Released:
Jan 19, 2024
Format:
Podcast episode
Titles in the series (100)
Episode 6: Bonus Episode. That Time When DC Area Runner, Mike Wolf, Met and Ran with Meb! by Run Farther & Faster — The Podcast with Coaches Lisa Levin and Julie Sapper