Strength Training Program for Runners (No equipment needed)

Strength training is an essential supplement to a regular running routine. It strengthens muscles and joints, which can improve your running performance and decrease the risk of injury. If you want to perform at your full potential, you need to target and address areas of fitness you may normally wouldn’t pay attention to, like flexibility, balance, mobility, and strength. Below you find an example of how a strength training routine for runners could look like.

For your convenience I’ve attached descriptive videos for each exercise listed below.

If any of the following exercises cause you any pain or major discomfort please stop them and talk to a health/fitness professional. If you need any help or have any questions, I’m also here to help!

Warm up 2-3 sets 12 repetitions each
-Downward Dog to Torsion Control
-Sun salutations with Side Twist

3-4 rounds of 15 repetitions
-Squat with Oblique Crunch (15 repetitions each side)
-Side Lunge to Curtsy Lunge (15 repetitions each side)
-Calf Raises (15 repetitions each side)

Rest 45 sec once all rounds are completed.

3-4 rounds of 15 repetitions
-Glut March (15 repetitions each side)
-Plank Step Out (Can be modified: elbows on couch instead)
-Runners Jump (Start with 8 repetitions per side for jump and increase to 15 repetitions as tolerated, if jumping is not tolerated you can do this exercise instead: Reversed Lunge with High Knee

Finish with a stretch of the following muscles:
Glut, Quad, Calf stretch

Downward Dog to Torsion Control
Windmill Hip Mobility Drill
Sun Salutations
Squat with Oblique Crunch
Side Lunge to Curtsey Lunge
Calf Raises
L- Fly
Glut March
Plank Step Out
Runners Jump
Reverse Lunge with Knee High (alternative to Runners Jump)
Glut Stretch, do both sides, stretch as long as needed
do both sides, stretch as long as neededQuad Stretch,
Calf Stretch, do both sides, stretch as long as needed

Let me know if you have any questions or comments below. Would love to hear your feedback.

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Published by Jessica Messora

I'm a personal trainer and my life is all about physical, mental and spiritual well-being. Some of my passions are yoga, nutrition and photography.

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