The Beginner’s Guide To Strength Training for Runners

If you have been reading Runners Blueprint for a while, then you know that I’m a strong proponent of strength training for runners. Sure, this is a runners’ blog, and I mostly write stuff for the running crowd. That said, any regular reader (or after checking my cross training page) might be surprised by the number of strength training workouts I shared in the last couple of years. But this time, I’m not going to share with you another workout. Instead, in today’s post, I’ll cover the basics of weight lifting for runners. I’ll show you the exact steps required to design your strength training program, even if you have never touched a dumbbell before.

The Best Stadium Runners Workout Routine

If you are anything like me, then running the same route over and over again can get, really, tedious. Therefore, spicing up your running program is of paramount importance, especially if you are serious...

How Healthy and Fit Are you?

Before you start to exercise or decide to take it to the next level, it's vital to get a full bird view of your health profile and current fitness level. This is especially the...

How to Train Like an Olympic Sprinter

If you have ever wondered what it would be like to train like a sprinter, then you are in the right place. In today’s post, I’m going to share with you an awesome workout program routine inspired by real life Olympic sprint training. Don’t get me wrong. I’m no Olympic sprinter and have never trained to be one. This whole post is the result of my research and some serious digging into the current Olympic training programs available on the net. So please be careful here. The workout program I’m sharing with you below is quite intense, and if you are not ready for it, you might be setting yourself for injury and burnout. So you have been warned, buddy.

6 Sandbag Training Exercises for Runners

Sandbag training is the exact thing you need if you are looking to increase your strength, power and stability for faster and injury free running. I love SANDBAGS! I have been training with sandbags for around...

4 Components for Athletic Development in All Sports

This is a guest post from my friend Kenny Kline Behind every athlete’s excellent athleticism is a systematic development program planned by his or her coach. What this athletic development aims for is to enhance...

The 8 Key Post-Run Stretches For Runners

Are you looking for some of the best runners’ stretches to help you improve flexibility, reduce the risks of injury, and boost your performance? If your answer is yes, you’re in the right place. Why Stretching Matters Running tightens up the muscles and might reduce flexibility from the feet to shoulders. Good news is, stretching is essential because it helps keep your muscles flexible, healthy, and strong, especially after a run. A good post-workout stretching routine can help relieve tension in the muscles (allowing them to relax instead), readjust your muscle fibers, and restore their normal range of movement. As a runner, you also need ample flexibility to maintain a full range of motion in your joints, which can help you improve performance and the cut risk of overuse injury. By ignoring these negative effects, you’ll be setting yourself for chronic soreness, discomfort, even injury.

The 11 Squats Variations Every Runner Should Do

Squat, squat, squat, squat, squat…. If I could pick one strength exercise to recommend to all runners (from all training backgrounds and levels), then it would be the squat. As a runner, squats (along with planks)...

The 13-Week Couch To 10K Training Program [INFORGRAPHIC]

Are you looking for a simple training plan to take from your being a complete beginner runner to running your first 10K in a matter of few weeks? Then you're in the right place. In...

6 Cool-Down Hacks to Beat the Heat During Hot Summer Runs

Like many runners, I spend every cold-weather season counting the days ‘til spring. Running in the cold is not my forte, so the warm weather is always a nice welcome. But now that summer is...