Boost Your Running Performance with This 30-Minute EMOM Workout

We took a little break over here at RunLiftBalance. but… WE ARE BACK!

Are you ready to take your running to the next level? Whether you’re training for a race or simply looking to improve your overall performance, incorporating strength training into your routine is essential. One effective way to do this is with EMOM workouts – short for Every Minute on the Minute. These workouts challenge both your strength and endurance in a time-efficient manner, making them perfect for busy runners.

Today, I’m excited to share a 30-minute EMOM workout designed specifically for intermediate level runners. This workout combines dumbbell and bodyweight exercises to target key muscle groups involved in running, helping you build strength, power, and resilience on the road or trail.

Why Strength Training for Runners?

Strength training offers a multitude of benefits for runners, including:

• Injury prevention: Strengthening key muscles helps correct imbalances and reduces the risk of common running injuries.
• Improved performance: A stronger body translates to more power and efficiency with each stride.
• Increased endurance: Building muscular endurance allows you to maintain proper form and speed over longer distances.
• Faster recovery: Strong muscles recover faster, reducing post-run soreness and fatigue.

The 30-Minute EMOM Workout

Equipment Needed:

• Dumbbells (choose a weight that challenges you but allows you to maintain proper form)
• Timer

Warm-up:

• 5-10 minutes of dynamic stretching and light jogging or skipping.

EMOM Workout:

Perform each exercise at a high intensity for the prescribed number of reps within one minute. Use any remaining time in the minute as rest before starting the next exercise. Adjust weights and reps based on your fitness level.

1. Minute 1: Dumbbell Front Squats
   • Reps: 10-12
   • Hold dumbbells at shoulder height, squat down with proper form, keeping your chest up and knees tracking over toes.
2. Minute 2: Burpees
   • Reps: 8-10
   • From standing, squat down, place hands on the floor, jump feet back into a plank, perform a push-up (optional), then jump feet back in and explosively jump up.
3. Minute 3: Dumbbell Romanian Deadlifts
   • Reps: 10-12
   • Hold dumbbells with a neutral grip in front of thighs, hinge at hips, keeping back flat, lower dumbbells towards the ground, then return to standing.
4. Minute 4: Mountain Climbers
   • Reps: 20-30 (10-15 each leg)
   • From a plank position, alternate bringing knees towards chest in a running motion.
5. Minute 5: Dumbbell Lunges
   • Reps: 10-12 each leg
   • Hold dumbbells at sides, step forward with one leg, lower back knee towards the ground, then return to standing and repeat on the other leg.
6. Minute 6: Jump Squats
   • Reps: 12-15
   • Perform a squat, then explosively jump up as high as you can, landing softly and immediately going into the next rep.
7. Minute 7: Push-ups
   • Reps: 10-15
   • Perform push-ups with proper form, maintaining a straight line from head to heels.
8. Minute 8: Plank
   • Hold for 30-45 seconds
   • Maintain a strong plank position, engaging core and glutes.

Repeat the above circuit for a total of 4 rounds (32 minutes).

Cool Down:

• 5-10 minutes of light jogging or walking.
• Stretch major muscle groups focusing on legs, back, chest, and shoulders.

Incorporating strength training into your running routine is a game-changer, and EMOM workouts offer a convenient and effective way to do just that. By challenging both your muscles and cardiovascular system, you’ll not only become a stronger, more resilient runner but also reduce the risk of injury and improve overall performance.

So lace up your running shoes, grab your dumbbells, and give this 30-minute EMOM workout a try. Your body – and your running goals – will thank you for it!

Remember to listen to your body, adjust the intensity as needed, and always prioritize proper form to maximize the benefits of each exercise.

Happy running and happy training!

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