Growing Stronger as a Runner Has Never Been Easier

This program introduces fresh exercises you might not yet know. While traditional squats and lunges are beneficial, incorporating new movement patterns can further challenge your body. This approach is particularly important for strengthening muscles throughout their full range of motion and preventing imbalances. Each exercise features a unilateral element (single-leg) to build strength and stability, closely aligning with running mechanics. Aim to perform this routine 2 to 3 times a week for optimal results.

Before starting any new exercise regimen, especially if you have chronic conditions or injuries, it's wise to consult a healthcare professional to ensure safety.

The Spiderman (Warm-Up)

Application: 8–10 reps per side

Cues: Step forward onto your right leg, placing your right arm inside your lead leg while lowering your hips until you feel a stretch in your left hip flexors. Pause, then step forward with your opposite leg, mimicking Spiderman, and alternate legs as you move forward. Remember to breathe throughout this exercise.

1) Single-Leg Hip Thrust

Application: 10–15 reps per side x 2

Cues: Position yourself near a bench or stable surface with your upper back resting on it. Lift your pelvis into a complete glute contraction, keeping your trunk straight. Focus on pivoting around your back on the bench, and feel the contraction in your glutes and quads. Hold for 1–2 seconds at the top, avoiding arching your back. Complete 10–15 reps on one side before switching. To add intensity, consider placing a weight on your hips.

2) Side Plank with Band

Application: 30–45 seconds per side (or 10–12 reps)

Cues: Begin in a regular side plank position with a band looped above your ankles. Lift your top leg against the band's resistance, holding for 2 seconds before returning to the starting position. Ensure your heel and toes remain level to effectively engage the glutes. If needed, you can perform this on your knees with the band positioned above them for a lower intensity option.

3) Bear Plank Walks

Application: 20 reps (or 30–45 seconds)

Cues: Start in a bear plank position (on hands and toes with knees bent at 90 degrees). Keep your core engaged and neck neutral. Move forward with one hand and the opposite leg, aiming to maintain balance and control. The goal is to keep your spine level throughout the exercise. This movement provides an excellent way to combine leg training with core stability.

In Closing

If you're experiencing fatigue during your workouts, it may be time to enhance your lower body strength and endurance. The exercises outlined above are perfect for activating and challenging the key muscle groups involved in running. They will also introduce variety into your routine while improving your overall functionality for daily activities. If your goal is to become a better runner while gaining awareness of your body's movements, this program is for you!

Why not give it a try today? You can do this!

-David Liira