Strength for Runners
Built By The Bell
Welcome!!!
We designed this program for any runner looking to stay strong. Running can be such a rewarding activity, but it is also physically demanding. If you are not properly training/ recovering often times the demands can become too much on the body leading to injury or a decrease in performance. Therefore, we need to keep the body prepared to handle the stress running places on our muscles /tendons and thats why its important to strength train.
Two strength workouts are included per week, along with video demonstrations for all of the exercises. The sessions consist of mobility, lower body strength, speed/power to increase running performance, and core/upperbody to strengthen your running posture.
Multiple pairs of dumbbells or kettlebells are required.
16 total training sessions, spread across 8 weeks. However, you will have lifetime access to the program once purchased so feel free to take it at your own pace or start it at a later date that fits with your schedule. The program is designed to be completely self paced.
Please let Lydia or I know if you have any questions or concerns.
Time to get after it runners!!!
A1
Scorpions
1 x 00:20
A2
Lying leg kick (fast)
1 x 20
A3
Hip Stretch (fast)
1 x 20
B1
*Standing Calf Raises
1 x 30
B2
Bent Knee Calf Raise
1 x 30
B3
Pogo Drill
1 x 20
C1
*Beast Crawl (forward & back)
2 x 0:45
C2
*Pogo Hop
2 x 0:20
D
Hang Clean (KB or DB)
4 x 6
E1
Split Squat (front heel lifted)
3 x 6
E2
*SA Push Press
3 x 6
F1
3 pt. Row
3 x 6
F2
Deadlift (KB or DB)
3 x 6
G1
Lateral Stability Step Down
2 x 10
G2
*SA Dumbbell March
2 x 0:30
A1
Shin Box Hip Thrust
1 x 8
A2
*Prying Goblet Squat
1 x 0:30
A3
*Banded Bird Dog
1 x 15
B1
SL wall sit
2 x 0:45
B2
Copenhagen Hip Dip
2 x 10
C1
SL Exchange (wall)
3 x 8
C2
Swing or box jump
3 x 8
D
Goblet Squat (kb or db)
4 x 5
E1
*Tall Kneeling Press
3 x 6
E2
*Inverted Row
3 x 8
E3
SL RDL (assisted)
3 x 8
F1
*Offset Lateral Lunge
2 x 6
F2
Hollow Hold w/ knee drive
2 x 16
F3
Cable Chop
2 x 10
Christine Laderer
Christine has been a personal trainer in New York City for 6 years. She believes in training with intention. Whether its training to perform a sport, run a marathon, or increase longevity; how you train inside the gym matters. Her goal is to help women gain the confidence to train effectively, so they can continue to do the activities they love outside of the gym.
pair this program along side your scheduled runs
Get Strength for Runners
Lydia Keating
Marathon Runner
Verified Athlete"This program is a key reason why I PR’d by almost 20 minutes at the London Marathon. Even more important, this strength routine kept me injury free and feeling so strong."
