Strengthening Exercises for Runners.

Perform on non-running days. Best to combine with a walk warm up and recovery.

For the timed exercises, start with 10 seconds then add 10 each week. Perform 2-4 sets. When you can comfortably complete a minute then you need to progress to a new exercise/challenge. 

For the repetition exercises, start with 8 reps and add 2 each week. Perform 2-4 sets. When you can comfortably complete 15+ repetitions you will need to progress to a new exercise/challenge. Use the Reps in Reserve and the DAPRE to help inform how hard to work (see links below).

1. Calves: 

• Novice: Double leg heel raises 

• Intermediate: Heel Raise with Foot on Step

• Advanced: Single Leg Heel Raise

• Advanced+: Weighted double heel raises or weighted single leg heel raises

2. Lateral Hip:

• Novice: Side Plank

• Intermediate: Lateral Slide

• Advanced: Farmer’s March, Side Plank with Hip Lift

3. Quads:

• Novice: Timed Wall Sit/Squat

• Progressing: Air Squats

• Intermediate: Goblet Squats

• Advanced: Rear foot Elevated Split Squat

4. Bridges

• Bridge

• Bridge with March

• Bridge with SLR

• Feet Elevated Bridges

Click here to access the pdf of the workshop’s slides

References from the class