The biggest benefit of the Bulgarian split squat for runners is that it builds single-leg strength and stability, which directly carries over to running since you spend most of your stride on one leg at a time.
It primarily targets the glutes and quads, especially the glute max and glute medius, while also challenging balance, hip stability, and core control. Stronger glutes can improve power, stride efficiency, and help reduce common running injuries related to weak hips or knee instability.
The movement pattern also helps expose and correct left/right strength imbalances that runners often develop. #runningcommunity #runnersofinstagram #strength #strenghttraining #runningcoach
Registration is now open for the 16-week training program to help you tackle the #geisthalfmarathon or 10K this fall!
Sign up now to lock in your spot and receive:
✔️ Coach-led runs 3x a week, with Saturday long runs to build endurance and course previews to help you prep for race day
✔️ Training plans from local run coach @jonwaderunning , tailored to various experience levels
✔️A supportive community of fellow runners to help cheer you on during race day!
Learn more and sign up at FishersCommunityCenter.com. This program is open to both FCC members AND nonmembers!
Unpacking the kickass gear from @eugenemarathon !
They know how to treat their high-rollers 😁 I’m a sucker for promotional gear and stickers 😂 #runnersofinstagram #runningcommunıty #marathon #5k #eugenemarathon
It’s #medalmonday !
Eugene was a super challenging and beautiful course! Can’t say enough good about the community here and this is the best local support I’ve seen at a race.
@eugenemarathon really knows how to hook up their runners too! Coming home with lots of really cool stuff!
Recap- wasn’t expecting all of the hills. Went out with a plan to run a very conservative pace and push in the back half for a strong finish, but my legs were just beat. I knew around 19-20, so I decided to take it all in and enjoy. Nutrition felt solid, this time around with no stomach issues which is a big win.
In the end, not a fast race, but enjoyed myself. Amy and I got to run the 5k together the day before as well, so a pretty packed weekend!
On to the next one 👊👊
#garminsweatleader #runnersofinstagram #runningcommunıty #eugenemarathon
Loving these Friday runs with the sun already up! Nice and warm run with Merrill and the gang! Surprise visit from @matt_glogoza and @audrey_benson welcome back for a little bit @fishersrunningclub
Nice easy run in the fog today! Starting to feel good in this marathon build and enjoying the increasing miles. And @geistcoffeecompany always hits the spot after. Let’s go @eugenemarathon ! @garminrunning@garminfitness #garminsweatleader #leagueofgarmin #runningcommunity #runner #coach
Free Workout Time!
Getting started with your first race is tough, both physically and mentally. Check out this fun and simple workout with a focus on the 5k distance. Hit the track or road and give this one a try.
This workout is approx. 2 miles, making it perfect for a newer runner or anyone looking for a quick and fun run to pick up the pace.
The workout:
.5 mile Warmup
Repeat 4X:
2 minutes fast (comfortably hard, not a sprint) / 2 minute easy jog or walk
.5 mile Cooldown
May look complicated but I promise it is not. Want to quickly sync this workout to your Garmin? Make sure you're subscribed to the newsletter.
More free workouts will be released weekly, so keep an eye out for them.
Take your training to the next level and subscribe to the newsletter at jonwaderunning.com.
Some perks:
- Exclusive access to free downloadable race training plans
- Free Structured workouts (like this one) that you can sync right to your Garmin or Apple Watch.
- Training tips and other workouts
- Gear
- Race Discounts
- Contests and Giveaways
Don't forget to join the Strava group to connect and take part in fun challenges.
#runningcommunity #runnersofinstagram #fitness #running #trackworkouts
The track at Fort Harrison isn’t in the greatest shape. But I will say it prepares you for the road races. It even offers training for cracks and potholes 😂😭 #runningcommunıty #fortharrisonstatepark #marathontraining #garminsweatleader #leagueofgarmin @garminrunning
Free Workout Time!
Are you ready for The Ladder? Hit the track and give this one a try.
The workout:
2 mile Warmup
400m run / 400m recovery
800m run / 400m recovery
1200m run / 600m recovery
1600m run / 800m recovery
1200m run / 600m recovery
800m run / 400m recovery
400m All out - Fast finish
1 mile Cooldown
May look complicated but I promise it is not. Want to quickly sync this workout to your Garmin? Make sure you're subscribed to the newsletter.
More free workouts will be released weekly, so keep an eye out for them.
Take your training to the next level and subscribe to the newsletter at jonwaderunning.com.
Some perks:
- Exclusive access to free downloadable race training plans
- Free Structured workouts (like this one) that you can sync right to your Garmin or Apple Watch.
- Training tips and other workouts
- Gear
- Race Discounts
- Contests and Giveaways
Don't forget to join the Strava group to connect and take part in fun challenges.
#runningcommunity #runnersofinstagram #fitness #running #trackworkouts
Free Workout Time!
Try out this simple 800m Repeat Workout! Best for the track but you can do it on the road too.
The workout:
2 mile Warmup
4 x 800m Repeats w/ 400m recovery
2 mile Cooldown
Want to quickly sync this workout to your Garmin? Make sure you're subscribed to the newsletter.
More free workouts will be released weekly, so keep an eye out for them.
Take your training to the next level and subscribe to the newsletter at jonwaderunning.com.
Some perks:
- Exclusive access to free downloadable race training plans
- Free Structured workouts (like this one) that you can sync right to your Garmin or Apple Watch.
- Training tips and other workouts
- Gear
- Race Discounts
- Contests and Giveaways
Don't forget to join the Strava group to connect and take part in fun challenges.
#runningcommunity #runnersofinstagram #fitness #running #trackworkouts
