Runner Strength and Conditioning Program

As a long distance runner you place unique demands on the body, by following a strength and conditioning program to complement your running you can decrease the occurrence of injuries, improve stability in your joints and build strength which can help improve your running posture and the power in the lower body. Improved upper body strength helps maintain good arm movements to help propel you during your run.

Strength and Conditioning Component




Barbell Squat 4 8-12
Dumbell Step-Ups / Bulgarian split squat 3 8 each leg superset both exercises
Barbell Incline Bench press 4 8
Bent Over Row 4 8
Leg Press 3 12
Leg extension / Leg Curl 3 8 superset both exercises
Barbell Shoulder press 3 8
Lat Pulldown 3 8


Plank to failure followed by Russian Twist x 20 and Leg raises x 20

Cool Down and Stretches

Bike Low Intensity 5 mins
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