Running, running, and then more running.  That’s what I do.  I’ve got to get those miles in, right?  However, running alone is not enough to achieve total fitness.  If you want to look your best, feel your best, and be at your best, a more well-balanced regimen is necessary.  At a minimum, your regimen should really include some sort of regular rotation of strength training, core strengthening, and flexibility exercises. 

Photo @ SuperFantastic

 Finding time to incorporate these other areas can seem challenging.  I believe ademantly, however, that you can achieve significant results in each of these areas in as little as 15 minutes at a time, immediately following an easy training run.  Note: You can also do them on off-days, but I prefer to do them after a running workout because your heart rate is already up and you’ll be able to maximize gains.

Break into this quick, upper body strength routine after your next easy training run:

Superset 1 (no rest in between exercises):

20 basic push ups

15 alternating biceps curls (light dumbbells or a resistance band)

12 dips

1 minute rest in between supersets

Superset 2 (no rest in between exercises)

15 incline push ups

15 alternating hammer curls (light dumbbells or a resistance band)

12 triceps kickbacks (each arm)

1 minute rest in between supersets

Superset 3 (no rest in between exercises)

15 decline push ups

12 alternating concentration curls

12 dips

Boom!  You just blasted your arms and chest and did it less than 15 minutes.  Running, especially running fast, eats away at your muscle mass.  Quick, simple workouts like these are good ways to replenish some of that lost tissue.  Added strength will also help speed up recovery time and reduce the likelihood of injuries.  If you aren’t convinced of the importance of these additional fitness elements, perhaps the ultimate convincing argument is that a stronger body, more solid core, and more flexible muscles will undoubtedly result in faster race times.  Happy Training!