Strength Training for Runners
4D Health and Performance
This program is designed for Mid-Long distance runners who are looking to dominate their next race.
Created in collaboration with High Performance Coaches, Exercise Physiologists and Sports Physicians to help improve running performance and remain injury free. Strength and Conditioning for runners is aimed at developing and maintaining foundational strength and movement quality to enable runners to consistently perform at a high level.
This program includes runners specific exercises which should be done in conjunction with energy system training which supplements your running training.
A1
Peeling Hip Thrust
3 x 10
A2
Single Leg Hip Thrust
3 x 10
A3
Wall Drill- Isometric
3 x 5 @ 5
B1
Kettle Bell Deadlift
3 x 10
B2
Swiss Ball Deadbug
3 x 8
B3
1/2 Kneeling Kettle Bell Bottom Up Press
3 x 8
C1
Eccentric Pull Ups
3 x 5
C2
Kettle Bell Racked Single Leg Box Squat
3 x 8
D1
Double Leg Hamstring Slides
3 x 8
D2
Palloff Press
3 x 10
D3
Sled March
3 x 10
A1
Foot Circuit 1
3 x 10
A2
7 Way Hip
2 x 10
B1
Wall Goblet Squat
3 x 8
B2
Single Arm DB Row
3 x 10
B3
Roll Outs
3 x 8
C1
Single Leg Dumbbell Romanian Dead Lift
3 x 6
C2
Push Up w/Shoulder Taps
3 x 8
C3
Short Lever Adductor Hold
3 x 0:20
D1
Bottom Up Box Split Squat
3 x 8
D2
TRX Row
3 x 12
D3
Supine Kettle Bell Rotation
3 x 6
Jack Purkiss
With experience in High Performance Sport, across multiple disciplines. Jack has been working with middle to long distance runners across rehab and performance for over 2 years now, learnt from professionals in the field with multiple different backgrounds.
Domenic Nasso
Domenic has been working with middle to long distance runners for over 10 years helping them return from injury and prepare for elite level competition. As part of a multidisciplinary team assisting youth, recreational and professional runners has shaped his ideology around strength training for Runners
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Aynslee Minnaar
South African XC Representative
Verified Athlete"4D’s targeted approach not only enhanced my durability but also significantly increased my running capacity. I am now able to handle higher volumes of running, making me a more resilient runner. I have complete confidence that this improvement will directly translate into better performances."
