Strength for Runners
Superhero Fitness
Are you a runner? But you don't do any other kind of training? Are you missing out on progressing and reducing your chances of injury? This programme will give you the strength and increased force production for better mechanics within running so you can make more progress with every stride you make. Every professional athlete who is a runner incorporates strength training, so why don't you? This is designed for maximum results for middle distance runners and beyond (+1500m), not sprinters.
Weeks 1-2 Building our foundations of landing and force absorption alongside activating and building muscular strength required for running.
Weeks 3-5 We progress the level of difficulty by working more unilaterally and building anti-rotational strength.
Week 6-8 We progress further for enhancing performance for running with further progressions of the programme.
A
Mobility flow (SF)
1 x 5:00
B
Unstable plank (SF)
3 x 0:30
C
Split Squat (SF)
6 x 12
D
Nordic hamstrings (SF)
3 x 10
E
Hip thrusters (barbell) (SF)
3 x 12
F1
Side Plank (SF)
4 x 0:30
F2
Pallof hold (SF)
4 x 0:30
A
Mobility flow (SF)
1 x 4:00
B1
DBs Romanian deadlift
4 x 15
B2
Goblet squat DB (SF)
4 x 15
C1
Hamstring curls (SF)
4 x 10
C2
DB Step ups (SF)
4 x 24
D1
Ball running (SF)
6 x 0:30
D2
Landing (SF)
6 x 8
A
Mobility flow (SF)
1 x 5:00
B
Unstable plank (SF)
3 x 0:30
C
Split Squat (SF)
6 x 12
D
Nordic hamstrings (SF)
3 x 10
E
Hip thrusters (barbell) (SF)
3 x 12
F1
Side Plank (SF)
4 x 0:30
F2
Pallof hold (SF)
4 x 0:30
Liam Hunn
Founder and Owner of Superhero Fitness Ltd. 13+ Years experience. BSc (Hons) Sports Science degree graduate. Strength and conditioning coach helping all types of athletes progress towards their goals and enhance their overall performance.
Finally get a programme that will benefit your running and not add that extra weight. Strength training will aid running, not hinder.
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