12 Week Trail Run Strength Program
Run Resiliently PT & Performance
Marathon, Multi-sportThe Run Resiliently 12 week strength program for trail runners is a great intermediate program to improve strength, durability, and improve performance during training. In order to run faster and longer on the trails, you need to first run stronger. I’ve combined my many years of experience working with some of the best trail runners in the country and organized it into a 12 week program for you. The program is a balance between upper and lower body exercises, agility, and eccentric loading to prep you for races with varying terrain. There will be twice a week mobility programs that will teach you how to mobilize and roll key muscles to optimize recovery and reduce risk of injury.
A
Standing Knee drives
1 x 20
B
Couch Stretch (Hip Flexors)
1 x 1:00
C
Foam Roll Quads
1 x 2:00
D
Lacrosse ball to Calf
1 x 2:00
A1
Monster Walk
2 x 15
A2
Lunge with twist
2 x 15
A3
Banded Rows
2 x 15
B1
Squat with Heel Lift
3 x 10 @ 25 lb
B2
Hipity Hop
3 x 40
B3
Push-Up
3 x 10
C1
Single Leg Step Down
3 x 10
C2
Single Leg Bent Knee Calf Raise
3 x 10
C3
Single Arm Bent Over Row
3 x 12 @ 15 lb
C4
Plank
3 x 0:30
A
TFL Release with ball
B
Foam Roll Hamstrings
1 x 2:00
C
Foam Roll Adductors
1 x 2:00
D
Thoracic Spine Extension Foam Roller
1 x 20
E
Open books
2 x 10
A1
Reverse Monster Walk
2 x 15
A2
Twisted Warrior
1 x 10
A3
Banded Shoulder Circles
1 x 10
B1
Stiff Leg Dumbbell Deadlift
3 x 12 @ 25 lb
B2
Squat Jumps
3 x 15
B3
Deadbug
3 x 30
C1
Lateral Step Up
3 x 10 @ 10 lb
C2
Pogo Jumps
3 x 0:30
C3
Half Kneeling Overhead Press
3 x 10 @ 10 lb
C4
Suitcase Carry
3 x 25 @ 25 lb
Dr. Anh Bui, PT, DPT, CSCS
Doctor of Physical Therapy, Strength & Conditioning Coach, and certified USATF run coach. Dr. Anh is a former XC & track athlete from UC San Diego and is currently an elite marathoner. She founded her physical therapy practice in 2021, Run Resiliently, which is based in Oakland, CA. She is an orthopedic PT and specializes in management of running injuries.
My strength programs blend physical therapy exercises with strength & conditioning to keep you running resiliently.
Get 12 Week Trail Run Strength Program
Paddy O'leary
North Face Pro Trail Runner
Verified Athlete""I came out of the 2021 season with more tweaks and injuries that season than I had ever experienced before. Anh not only helped me get healthy again, but also build towards bigger goals and performances. I raced through 2022 with less niggles and injuries and now I'm excited about what the improvements in performances that we can build towards in the years ahead!""
David Lam
Trail/Ultrarunner, Running enthusiast
Verified Athlete"Anh's effective and efficient strength program serves as a blueprint to strengthen a runner's body, enabling them to consistently enjoy their pursuits. With the tools provided, staying injury-free and reinforcing strength seamlessly integrates into any runner's program."
Allegra Krasznekewicz
Ultra Trail Runner (sub 19 hr 100 mile)
Verified Athlete"Anh's strength programs are amazing because they are functional and specific to the skills trail runners need to develop, they are achievable & realistic to incorporate into busy schedules, and they drive impactful results. I am more confident in my ability to handle long distances and big vert!"
