Strength training improves your performance in running. The two primary benefits are improvements in both endurance and economy.
Also, with proper strength, you can maintain stride length late in the run. Which gives you a better chance to keep your run speed.
4 weeks of run strength
So, to help you run better, we have put together 14 strength exercises in a 4-week basic strength routine for runners.
The program includes 3 sessions per week. Each exercise has clear step-by-step instructions, with companion videos.
Sessions are 40 – 60 minutes in length, including the warmup and cool-down.
Running exercises at home
In our strength routine for runners, we use resistance bands of different strengths. It makes it perfect for home workouts or strength training on the go. However, if you have access to a gym, then you alter the resistance band with the equipment at the gym.
To vary the workload, we recommend a light, medium, and heavy resistance band.
Strength training for runners
We include the following exercises,
- Walking lunges
- Split squat
- Bulgarian split squat
- Standing hip flex
- Single-leg curl
- Toe raise
- Lying hip flex
- Hammer curl
- Runner´s raise
- Upright row
- Tubing row
Next level of running
A perfect next step in your run training is our dedicated run training program – Boost Up Run.
The training consists of workouts focusing on form, aerobic endurance and muscular endurance. The workouts range from 60-90 minutes each. Every week you train for around six hours.
Go for it!