概述

FB Strong Runner is a two-week challenge designed to help runners improve their running pace and form with supplemental strength-focused workouts. Although the lower body muscles are the primary movers during a run, total body strength work is instrumental to injury prevention and enhancing performance. This challenge includes lower body, upper body, core, and low impact/restorative movement workouts, all with exercises that complement the biomechanics of running:

• 下半身：增强下半身的肌肉（通过耐药性训练和柱状计量法）改善了脚踏力的产量，以改善节奏并最大程度地减少周转率。
• Upper Body: Your body is a kinetic chain — everything is connected and where your arms go your legs follow (and vice versa). A strong upper body helps you maintain proper running posture as your body fatigues during a run.
• Core: Your core includes more than just your abdominals (glutes, hip flexors, lower back) and is considered the powerhouse from which all movement originates. A stable base creates a foundation for powerful movements in the limbs/extremities.
• Low Impact Cardio/Restorative Movement: Cardio workouts of a lesser intensity than training runs can potentially reduce muscle soreness, offset fatigue, and keep muscles pliable for the next workout session.

This challenge is recommended as part of a larger personal regimen that incorporates strength training and cross-training workouts with specific training runs; you can repeat this challenge as needed to accommodate your training goals and preferences. Make sure to build in recovery between repeated rounds to avoid burnout!

Who should participate?

这项挑战是为希望改善其跑步形式和步伐的跑步者而设计的。但是，任何人都可以从参加锻炼中受益，以改善他们的日常生活和力量训练实践的活动。如果您作为跑步者应对这一挑战，则在几天的一些锻炼日列出了可选的跑步，供您纳入为期两周的培训方案。这些跑步的参数非常宽松，因为每个人都有自己独特的训练目标和与跑步有关的健身水平。如果您需要一些额外的指导来确定如何将这一挑战适应您的跑步时间表，则以下文章可能对您有所帮助：

• Training Styles and Techniques to Increase Running Speed and Distance
• Strength Training or Cardio First? How Should I Start My Workout?

Below are a few ways to potentially approach this challenge:

• 新跑步者：为了解决这一挑战，我们将把一个新跑步者定义为刚刚开始在跑步世界中涉足的人，目前完成的跑步每周至少两次或更少两次，并且/或/或/或任何人受伤或休假延长后，正在恢复跑步。如果您刚刚开始作为跑步者的旅程，请将伴随的跑步延伸到建议的持续时间的较短端，并在必要时包括尽可能多的步行休息时间。将这一挑战作为发射台，并随意将持续时间延长超过两周，以确保适当的恢复和适应新活动。
• Experienced Runner: We will define an experienced runner as someone who is comfortable running for at least 30-minutes at a time at least three to four times a week and has some experience varying the intensity of their runs. You can adjust the focus of the suggested training runs, include additional runs, and/or vary the order of your strength training days to meet your training needs — but remain mindful of how sequencing can affect your energy levels.
• Non-Running Athlete: Even if you are not approaching this challenge as a runner, you are still an athlete and you are still more than welcome to participate in the workouts. Feel free to add comparable length/intensity cardio workouts to the days with optional runs (such as brisk walking, cycling, or any activity that increases the heart rate).
• 大家：听你的思想和身体！根据需要交换，推迟和修改锻炼，以匹配您的能量水平和每日运动意图。

Whichever way you choose to approach this challenge, make sure to listen to your mind and body! Amend the schedule in any way you see fit to match your training goals and personal preferences for enjoying movement: extra recovery, switch out workouts, rearrange the order of workouts, skip workouts, etc. Most importantly, have fun and enjoy the journey!

Format:Workouts are six days each week, average 32 minutes per day, and are mostly level 3 workouts to allow for enough energy to complete the optional runs on days 2, 5, 8, 9, and 12. For most of the workouts, you’ll need a set of weights (or two) and a mat, but a handful of workouts include optional equipment (such as the physio-ball, exercise band, and yoga blocks).

Trainers:FB Strong Runner includes FB Plus videos fromDaniel,Kelli,Tasha,Nicole,Kayla,Amanda, andMarina.