Description
We have designed this strength training plan around what is required to put you in the best shape for that particular race or distance. As run coaches, personal trainers and avid runners ourselves, we know what it takes to succeed and have designed these plans to help you achieve your goals.
Thanks Michael & Tash
Running Specific Strength Training
When training for runners, these are the muscles and types of exercises that should be included:
- Quads – bodyweight squats, goblet squats, lateral lunges, curtsy lunges, sumo squat etc.
- Glutes – glute bridges, hip thrusts, banded kickbacks, clams, fire hydrants etc
- Hamstrings – hamstring curls, inchworms, RDL’s, good mornings etc.
- Calves & Tibs – calf raises, elevated calf raise, angle calf raises, tib raises, elevated heel & toe walks
- Single Leg Exercises eg. Lunges, single leg deadlifts, single leg glute bridges, step ups, Bulgarian split squats
- Obliques – teapots, ankle taps, Russian twists, abdominal twists, side planks, plank hip dips etc
- Core – planks, crunch, sit ups, deadbugs, reverse crunch, leg raises
- Agility/balance/power – ice skaters, high knees, box jumps, lateral jumps or hops etc