S&C is an important part of any athletes training regime, and running is no different. Sometimes strength and resistance is often overlooked, so ISC Gym has designed a progressive, structured and easy to follow S&C programme to help runners of all abilities and levels. A structured S&C plan implemented into a running schedule can have a number of benefits including:
Incorporating an regular strength training programme into any running schedule can have a positive impact on hour overall running performance, whether you are a recreational runner, training for an upcoming event or competing on a regular basis. The added variety to your training can also help keep you motivated, and the ISC Gym S&C for Runners programme is ideal to add structure to any running plan or schedule.
Prep
A
ISC Mobility Circuit 1
Cat Cow x 15 Thread The Needle x 12 (Each Side) 90/90 Hip Rolls x 10 (Each Side) Spiderman w/ Reach x 10 (Each Side) Spiderman w/ Hip Lift x 10 (Each Side) Squat to Stand x 10 Leg Swings x 15 (Each Side) Reverse Lunge to Knee Drive x 10 (Each Side) Walkouts x 10
B1
Glute Bridge (ISC)
3 x 20
B2
Wall Sit (ISC)
3 x 0:45
B3
Arabesque
3 x 10
B4
Bodyweight Calf Raise (ISC)
3 x 12
B5
Bear Plank (ISC)
3 x 0:30
C1
BW Reverse Lunge to Knee Drive (ISC)
3 x 8
C2
Side Lying Adductor Raises (ISC)
3 x 12
C3
Press Up (ISC)
3 x 10
C4
Prone W-Press (ISC)
3 x 12
C5
Hollow Body Hold (ISC)
3 x 0:30
Prep
A
ISC Mobility Circuit 2
Couch Stretch x 1 minute Pigeon Stretch x 1 minute 90/90 Hip Rolls x 15 ES Shrimp Roll x 12 Spiderman w/ Rotation x 12 ES Spiderman w/ Hip Lift x 12 ES Adductor Rock x 12 Glute Bridge with Reach x 10 Squat to Stand x 12 Hamstring Walkout x 10
B1
SL Hop and Stick (ISC)
3 x 4
B2
Lateral Band Walks (ISC)
3 x 15
B3
Body Weight Squat (ISC)
3 x 10
B4
Hamstring Bridge (ISC)
3 x 10
B5
Bodyweight Cossack Squat (ISC)
3 x 10
C1
Reverse Nordic Curl (ISC)
3 x 12
C2
Bodyweight Single Leg Calf Raise (ISC)
3 x 10
C3
Toe Walks (ISC)
3 x 12
C4
Heel Walk (ISC)
3 x 12
D1
Pallof Hold (ISC)
3 x 0:30
D2
Side Plank (ISC)
3 x 0:30
Having graduated from Brunel University Adam has spent the last decade working as a S&C coach within sport. Having had previous roles in the LTA, Adam is currently the Head Strength & Conditioning Coach at Ipswich Basketball Academy and has previously worked within the GB set up. Adam helped set up ISC Gym in 2013 before taking sole ownership in 2019.
Damon graduated from the University of Suffolk in 2017 before completing his MSc in Strength & Conditioning in 2018. Since then Damon has worked full time as a S&C coach and fully qualified personal trainer, having held roles at Ipswich Town Football Club. Damon joined the ISC Gym team in 2018 and has become an integral part of its growth and development.
Make sure your body stays strong to not only improve times but also stay injury free, ensuring you are in the best possible position to maximise your running.
Get S&C for Runners (Home Programme)