Top 10 Strength Exercises for Runners

5-8RM

3-5 sets

6-16 weeks

periodised training program

10) Single Leg Hip Rotation - Band at Knees (Band)Sets: 3 Reps: 15

Preparation:

Stand with good posture, band at knees, hands at hipsor crossed on chest

Execution:

Keeping hips and stance knee facing forwards, whilerotating whole body out to side. Control back to start position

9) Running Man (Suspension Trainer/TRX)Sets: 3 Reps: 15

TRX Running Man

- Standing on one leg with your foot resting in the handles, onskateboard, or on a piece of paper

- Small lunge backwards (into running man position), thenupright again, pushing through heels

o Tuck hips under

o Keep front knee still

o 4/5 weight on front leg

o Drive through front heel

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Exercises designed by Campbell Craig, Nov 29 2016

8) Runner's Step Up (Barbell)Sets: 3 Reps: 10

Preparation:

Stand in front of a box or step that is below the level ofthe knee Barbell on shoulders

Execution:

Step up onto the box and bring the opposite leg uptowards your chestLower down in a controlled manner Repeat, alternating legs

Stand in front of box Step up onto box

Opposite leg up towardchest

7) Sumo Squat (Barbell)Sets: 3 Reps: 10

Preparation:

Stand with good posture, holding barbell as shownFeet double shoulder width apart, toes out 45 degrees

Execution:

Perform a squatting motion by bringing hips backRise up at the hipsKnees stay in line with toes!

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Exercises designed by Campbell Craig, Nov 29 2016

6) Split Squat (Barbell)Sets: 3 Reps: 10

Preparation:

Position bar across base of neck and top of shoulders asshownStand with good posture, one foot forwardClasp bar firmly with hands shoulder width apart, lift barout of rack

Execution:

Initiate squat by bending at the hipsPush through heel to maintain lower glut activitythroughout movement

5) Deadlift | Single Leg (Dumbbell)Sets: 3 Reps: 10

Preparation:

Stand on one leg, knee slightly bent

Execution:

Bend at the hip, keep back leg straightRise up from the hips Good posture, knee

aligned over toes at alltimes

Bent at hip - back legstraight - Arms stay

vertical

Front view Knee aligned over toes

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Exercises designed by Campbell Craig, Nov 29 2016

4) Forward Lunge (Barbell)Sets: 3 Reps: 10

Preparation:

Stand with good posture Have barbell resting on shoulders as shown

Execution:

Lunge forward, keeping your front knee aligned withyour middle toeRise up and step forward with the opposite foot,repeating the motion

Start Position Lunge - Knees behindtoes

Front View - StartPosition

Front View - Knees overtoes

3) Side Mini Squats Against WallSets: 3 Reps: 15

- Standing against wall on outside leg

- Sit back on heel, leaning forward from the hips

- Flare both knees away from each other

- Don't let your standing knee drift forwards

2) Split Squat - Rear Foot Elevated (Dumbbells)Sets: 3 Reps: 10

Preparation:

Position yourself in a stride stance, back foot elevatedon bench or chair

Execution:

Lower back knee towards the ground Start Position Lower back knee towardsthe ground

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Exercises designed by Campbell Craig, Nov 29 2016

1) Single Leg Calf RaiseSets: 3 Reps: 15

Standing facing wall, hands on wall for support and to stopbody rocking forwards and backwards

Rise up through ankles as high as possible (full range),control back down

Maintain connection through big toes

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Exercises designed by Campbell Craig, Nov 29 2016

Core

Front Plank | Arm+ Leg LiftSets: 2 Reps: 10 each combo

Preparation:

Go into a plank on your hands and toes

Execution:

Lift one leg straight upAt the same time reach forward with your opposite armAlternate sides

Plank Lift one arm and oppositeleg

Leg Lowering | Single LegSets: 2 Reps: 10 each side

Preparation:

Lay on backFoam roll at anklesBoth legs straight up

Execution:

Slowly lower one leg to groundDo not arch through backReturn to start and repeat, alternating sides

Both legs straight up Lower one leg to ground -Do not arch through back

Standing Core Activation + Hip Flexion (Band)Sets: 2 Reps: 10 each side

Preparation:Hold a resistive band or pulley in both hands

Execute

Pull your arms down to your side with straight arms

Simultaneously lift your knee towards your chest keeping yourknee bent

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Exercises designed by Campbell Craig, Nov 29 2016

Trunk Stability Rotation + Knee SqueezeSets: 2 Reps: 10 each side

Preparation:

Lie on back, arms wide, foam roll or pillow betweenknees as shownHave one palm up, one palm down

Execution:

Rotate legs towards palm down side under controlMaintain contact of lower back and hips to the floor asyou moveReturn to the start position

Start Position Rotate to one side

Repeat on the oppositeside

'V' Plank to Toes (Ball)Sets: 2 Reps: 10

Preparation:

Plank, feet on ball

Execution:

Roll onto your toes, lifting hips high

Plank Roll onto your toes, liftinghips high

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Exercises designed by Campbell Craig, Nov 29 2016

Mobility

Thoracic Rotation - Half Kneeling (Stick)Sets: 2 Reps: 10 each side

Preparation:

Kneel on the ground in a lunge position with one legforwardPlace a broomstick behind your shoulders holding on toboth sides with your hands as shown

Execution:

Lean forward while maintaining straight posture andkeeping your head upRotate your upper body towards the forward leg

Lean forward, straightback

Rotate towards forwardleg

Front foot directly inlinewith back knee

Rotate toward front leg

Posterior Chain + Trunk Rotation StretchSets: 2 Reps: 5 each side

Preparation:

Sit with both legs to one side

Execution:

Twist trunk, to look behindTwist through the upper and the lower back Sit with both legs to one

sideTwist trunk, to look

behind

Twist through the upperand the lower back

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Exercises designed by Campbell Craig, Nov 29 2016

Lunge and TwistSets: 2 Reps: 10 each side

Preparation:

Lunge stance as shown

Execution:

Bring one arm up at 45°, one arm down at 45°Rotate torso towards front legRepeat on opposite side

Start Position Rotate torso towards frontleg

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Exercises designed by Campbell Craig, Nov 29 2016