Strength Training for Runners

Beginner Strength Training for Running | Week 1

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In this beginner strength training for running workout, we go through strength movements that help improve running performance and prevent injury, all in just 30 minutes. The goal with this beginner strength workout for running is to introduce strength training at an approachable level. This strength training for runners follow along requires no equipment which makes it perfect for at home strength training for runners.

Beginner Strength Training for Running

The video is a 30 minute strength training for runners including warm up, core activation, and a 3 round circuit of strength exercises. These videos are great for marathon, half marathon, 10k, and 5k strength training. If you are starting a couch to 5k training plan, these workouts will help avoid potential overuse injuries from running.

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Each, week, we will expand on these at home workouts for runners by adding new exercises, and/or added resistance to the exercises. After the beginner series, we will continue to post weekly run, triathlon, and cycling workouts. If you are completely new to run strength training, go at your own pace, perform less reps, and take extra rest if you feel you need a break. Stick with this running strength training plan for 6 weeks and you will begin to see results! We recommend performing these 30 minute run strength workouts twice per week.

Custom Strength Training and Running Plans

We find value in our free online platform for running strength training. If you are interested in a more personal approach, we offer one on one strength training for running with a detailed plan to compliment your running goals. Our base plan offers a 1x per month meeting either in person or virtually through Zoom where we will progress and plan your strength routine around your run training plan. If you are interested please follow the link below to get started! We also offer triathlon specific training.

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Written Beginner Strength Training for Running Plan:

  • Warm Up ~30 seconds each
    • Jumping Jacks
    • Fence Step Overs
    • Toe Walk
    • Heel Walk
    • Leg Swings
  • Core 1 round
    • Glute Bridge
    • Single leg Glute bridge
    • Side Plank
    • Hamstring Bridge
    • High plank shoulder taps
    • Side stance hip abduction
  • Main Strength exercises: 3 rounds
    • Body Weight Squats
    • Push up Kickstand
    • Prone W/T 54321; reps then equal hold descending
    • Reverse Lunge
    • Calf Raises
  • Cool Down
    • Glute Stretch Figure 4 Piriformis
    • Couch Stretch or Side lying quad