Strength Training For Runners - Beginner (General)

Optimal Strength

Endurance, Marathon, Track & Field, Triathlon, Adventure Race
Coach
James Phillips

This programme is specifically designed for runners by a Specialist Running Strength and Conditioning Coach.

It will provide you with high quality strength training guidance which is specific to runners with minimal strength training experience.

This strength training programme lasts 8 weeks. It includes 3x 30-40 minute sessions per week, which slowly progresses as you improve & adapt to the training.

You will learn through detailed description & video guidance for correct exercise technique.

This can be completed alongside your running training or as a stand-alone programme. On completion, I have created intermediate and advanced programmes for you to transition to.

Not only will you feel better, but you'll be able to run further and faster by the end!

So why wait to start your strength and conditioning journey!?

$60
Get Strength Training For Runners - Beginner (General)
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Train with Confidence
This programme is designed with expert strength and conditioning coach knowledge specific to endurance running. As a result, you can follow this programme with the confidence that you are strength training the right way.
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Injury Prevention
Getting stronger improves our bodies ability to cope with the demands of training. This means as your training increases you'll be able to tolerate the fatigue and training load required to get fitter & faster. Without adequate strength your bodies risk to injury increases.
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Run Faster
Improving your strength can unlock your potential to run faster. Stronger muscles & tendons can produce more force which in turn can enable you to run faster which is ultimately every runners goal!
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Balanced Training
This programme exposes you to the common injuries & issues that running brings. Adding strength training into you training will balance out your body by improving bone health, reduce muscle loss & maintain a healthy weight.
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Access anywhere anytime
With the programme available through the TrainHeroic app, you can access you training on your phone. So no need to carry some paper around with you, just download the app and have instant access on your phone.
Features
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Programming 3 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Bench // Swissball // Circular theraband // 2x2m Space
Recommended
Range of weights
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Sample Week
Week 1 of 8-week program
Monday
Week 1 Day 2

A

Band Walks

3 x 10

B

Glute Bridge

3 x 12

C

Split Squat

3 x 6

D

Hamstring Bridge

3 x 10

E

Plank

3 x 0:30

F

Double Leg Calf Raise

3 x 10

Wednesday
Week 1 Day 4

A

Side Plank

3 x 30

B

1-Leg Romanian Deadlift

3 x 6

C

Push-Up

3 x 6

D

Dead Bug

3 x 6

E

Goblet Squat to Box

3 x 8 @ 17.64 kg

F

Double Leg Calf Raise

3 x 10

Friday
Week 1 Day 6

A

Band Walks

3 x 10

B

Glute Bridge

3 x 12

C

Split Squat

3 x 6

D

Hamstring Bridge

3 x 10

E

Plank

3 x 0:30

F

Double Leg Calf Raise

3 x 10

Coach
More from Optimal Strength
coach-avatar James Phillips

Strength and Conditioning Coach Over 10 years of experience Specialising in endurance athletes Providing elite S&C training to the endurance community

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Learn to strength train with confidence

Expert strength training advice for runners by a runner S&C specialist

Get Strength Training For Runners - Beginner (General)
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FAQs
Who is this programme for?
Any runner who has little to no strength training experience and wants to start strength training to compliment their running.
Do I need to train in a gym?
No you do not have to complete this in a gym but a gym would have everything you would need. You will need some weights so you can be inventive when you need to add load.
Used to resistance training but just started running?
This programme is not designed for individuals who have at least a year of resistance training experience. I have intermediate and advanced programmes available specific to running
How long is the programme
8 weeks with 3 sessions per week You have access to the programme for a year via the TrainHeroic app
Why should I choose this programme?
It has been designed by a running specialist strength and conditioning coach. You can trust that this is the best available guidance on how to start strength training for runners.

More from Optimal Strength

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Strength Training For Runners - Beginner (General)
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