Your 3 Exercise Trail Relay Race Strength Workout

As I begin my training for Ragnar Trail Los Coyotes I realize a couple things. One is that this training will be more time consuming than I’m used to lately. Trail running tends to be slower anyway, plus extra time spent with long runs, not to mention occasional two-a-days, means more time on the road. At the same time, if I want to crush my Ragnar Trail Race I need to make sure to make strength training a consistent part of my training program.  But training time is at a premium. So I created this 3 Exercise Trail Relay Race Strength Workout to make the best use of my training time.

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Are you training for a relay race like @ragnartrail? Here's a quick strength workout that will help your balance, strengthen your glutes and core, AND fit into your workout schedule. Just 3 exercises to get it done! #sweatpink #runningClick To Tweet

This 3 Exercise Trail Relay Race Strength Workout targets all the areas that are important for trail runners:

1. Balance – Running, in general, is basically just jumping from one leg to another, on trails that is magnified as you frequently jump over rocks, logs, and roots.
2. Core Strength – All runners need core strength to help with form and injury prevention.
3. Hip and Glute Strength – Strong hips and glutes are vital for running form and help power our stride. Weak muscles can cause an uneven stride, which can lead to poor form and potential injury.
4. Upper Body Strength – This is needed to improve posture and your running form and help prevent upper back pain.

Your 3 Exercise Trail Relay Race Strength Workout

Prepare your body for the challenges of your trail race with this Trail Relay Race Strength Workout! In just three exercises you will target all your important muscle groups, strengthen your core, hips, and glutes, as well as your upper body, plus improve your balance!

The Exercises

The Exercise: One Leg Squat

Benefits: Strengthens Glutes, Quadriceps, Hamstrings., Transverse Abdominus. Improves balance.

To Perform: Stand with your weight on your right leg. Your other leg can be held up (like the photo) or extended in front. Engage your core and glute muscles.  Squat down, sitting your hips back. Keep your knees aligned over your toes (without extending knee over toes). Return to standing position. Do reps, then repeat on other side.

The Exercise: Push Up with Hip Extension

Benefits: Strengthens Pectorals, Deltoids, Triceps, Biceps, Abdominals, Glutes.

To Perform: Start in a plank position. Engage core and glute muscles. Lift right leg. Perform one push up. Lower right leg and lift left leg. Repeat push up. Repeat for all repetitions.

The Exercise: One-Legged Deadlift

Benefits: Strengthens glutes, hamstrings, and core. Improves Balance.

To Perform: Stand with weight on your right leg. Engage your core and glutes. Keeping your back neutral, bend at the hips, extending your left leg behind you as you bend. Return to standing position. Do reps, then repeat on the other side.

That’s it! Three exercises that will make you a stronger, more injury-proof runner. Do this workout twice a week or as an alternative to your regular strength workout. Remember that you don’t have to do this workout outdoors. The Trail Relay Race Strength Workout can be done at home, in the gym, or on the trails!

f course, you don’t need to be training for a trail race to appreciate this workout. All runners can benefit from this quick yet challenging workout.

Do you like running on the trails? Any trail races in your future?

Remember if you would like to join in the fun at Ragnar Trail Los Coyotes in November you can save $80 on an 8-person team or $40 on a 4-person team with the code RAGNARSWEATPINK! I’d love to see you out there!

 

 

 

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Weekly Linkups

My weekly linkups! Please stop by and check out all of the great recipes, workouts, and information that all these awesome bloggers share every week!

Meatless Monday with Sarah and Deborah
Meatless Monday with Annmarie  and Dixya
Tuesdays on the Run with Marcia, Erika, and Patty
Inspire Me Monday with Janice
Wild Workout Wednesday with Annmarie, Jen, and Nicole
The Plant-Based Potluck Party with Deborah
The Running Coaches’ Corner with Rachel, Lora Marie, Marc, and Me!
Friday 5 2.0 with Rachel and Lacey and Meranda
Weekly Wrap with Wendy and Holly