Strength Training

Strength training ideas and plans for distance runners

These exercises, tips and routines can be done at home without access to a gym. Obviously, if you belong to a gym, you’ll have the equipment and everything you’ll need to recreate these workouts on your own.

Below, you’ll find videos, links, and pictures to help you determine what you’ll need. Share this page with your runner-friends and do the workouts together!

Strength training for runners
Strength training routines for distance runners

Most popular articles about strength training for runners are here:

Strength training for distance runners
Resistance exercise routines for distance runners

Want all of my strength training articles? Click this link for any article I tag with “strength training“.


Strength Routines

Core Routine

My core routine is comprised of 5 exercises with each lasting between 25 and 60 seconds.

Core Workout Routine for Distance Runners
Core Routine for Runners

8 minute abs

16 abdominal exercises that last 30 seconds each.

Body Weight Strength Circuits

UK Workout

6 minutes of arm exercises, followed by 7 minutes of leg exercises, finished with 4 minutes of plyometric exercises. Link here.


Shoe Workout

22 exercises working with your shoes. The exercises vary from timed reps to number of reps. Link here.


Workout Videos

Pushups


Dips


Squat Jumps


Mountain Climbers


Squats


Burpees


Superman


Side Lateral Raises (Shoe exercise)


Front Lateral Raises (Shoe Exercise)


Side Plank Rotation

Need a running coach for your next race?

A coach will create the training plan so you can focus on your running goals!

Dr. Jack Daniels VDOT & USATF Certified Running Coach
Dr. Jack Daniels VDOT & USATF Certified Running Coach

Marc is a USATF Track and Field & Dr. Jack Daniels VDOT O2 certified running coach. I have more than 19 years of experience running and more than 10 years of experience coaching runners. Click for more information!

Leave a Reply

Please log in using one of these methods to post your comment:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this:
search previous next tag category expand menu location phone mail time cart zoom edit close