Basic Strength Training Plan for Runners
Follow along with these key exercises for runners. Do them with good form and control.
Perform the exercises in a circuit fashion (ie. 1 set from exercise 1, then 1 set from exercise 2 etc) and perform 3 rounds of the 10 exercises...
IMPORTANT INFORMATION:
These strength exercises are some of the basic exercises to be done to assist with strength increases and injury prevention. All of these exercises should be done with caution and if you have any prior injuries or contra-indications please consult with your medical professional before commencing with these exercises. This is a beginners program and can be done 1-2 times per week for beginners.
Step Up
Perform 10–12 reps per leg on a 30–40 cm step/box. Keep posture tall; knee tracks over mid-foot; control the return to start. Start with a smaller box and progress in height as technique allows.
Side Lying Stabilisation
Hold side-plank position 30–45s/side. Elbow under shoulder, hips/shoulders square, body in a straight line. Lower and reset as needed.
Squat
Perform 10–12 reps. Feet a little wider than shoulder-width, torso upright, feet flat; knees track over the middle of the feet. Keep a neutral spine and don't let knees cave in or pass toes.
Prone Bridge
Hold 45–60s. Forearms on floor, press to rigid plank and control both directions. Consider a mat under forearms for comfort.
Lunge
Perform 8–10 reps/leg. Hands on hips, tall torso, step forward heel-to-toe with the lead knee above the foot; push firmly back to start. Trail-leg thigh nearly vertical with knee under hip.
Hip Raise
Perform 10–15 reps. Feet about shoulder-width, head/shoulders on floor; lift hips until thighs align with torso, then lower under control.
Clams
Perform 8–12 reps. Begin without a band; add a band when easy. Keep hips/shoulders square and rotate at the hip while keeping the rest of the body quiet.
Single Leg Calf Raise
Perform 8–12 reps. Start without weight; add load as it becomes easy. Hand on wall at shoulder height; balls of the foot on step; lower heel past the step and press up to the ball of the foot, keeping the knee straight.
Seated Rotation
Perform 10–15 touches/side. From a reclined position with hands together in front of chest, rotate torso side-to-side and touch hands to the floor beside the hips.
Push Up
Perform 10–15 reps. Body straight; hands about shoulder-width; lower chest toward floor with neck aligned, then press to start.
Modified Push Up
Use the modified variation if needed and apply the same cues: straight body line, controlled lower and press-up, neck in line with spine.