S&C for Runners (Home Programme)

Perform For Sport

Strength & Conditioning, General Fitness, Track & Field

Coaches

Adam Robinson and Damon Artiss

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:

Improved performance
Reduced risk of injury
Added muscular endurance
More stable and robust joints

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.

$20

Get S&C for Runners (Home Programme)

INJURY PREVENTION

Strength training can help build connective tissues of muscles and around joints to help runners' bodies become more robust and less prone to injury.

IMPROVED RUNNING PERFORMANCE

Regular strength and conditioning training can help runners not only build on their speed and power, but can help improve overall times over both short and long distances

ONLINE S&C

All ISC Gym's programmes are delivered via the TrainHeroic app. Every session, exercise and coaching point is provided by the ISC Coaches, who are always on hand to review, give feedback and help you progress. Exercise demonstrations and coaching is on hand, wherever your are training.

Features

Access to your coaches

Coaches who will hold you accountable and provide the feedback you need to grow

Programming 2 days per week

4 x Strength and Conditioning sessions ensuring the main contributing muscles groups are covered to maximise strength and injury prevention.

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Detailed, expert instruction

Coaches who will hold you accountable and provide the feedback you need to grow

Committed Teammates

A vibrant community that will keep you pushing to unlock your best

Delivered through TrainHeroic

All ISC programmes delivered via the easy to use TrainHeroic app. Take your workouts and progress anywhere with you, whether in the gym or at home.

Equipment

Required

Resistance Bands // Mini-Bands

Recommended

Dumbells or Kettlebells

Sample Week

Week 1 of 8-week program

Sunday

Week 1 Day 1

Prep

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

Glute Bridge (ISC)

3 x 20

Wall Sit (ISC)

3 x 0:45

Arabesque

3 x 10

Bodyweight Calf Raise (ISC)

3 x 12

Bear Plank (ISC)

3 x 0:30

BW Reverse Lunge to Knee Drive (ISC)

3 x 8

Side Lying Adductor Raises (ISC)

3 x 12

Press Up (ISC)

3 x 10

Prone W-Press (ISC)

3 x 12

Hollow Body Hold (ISC)

3 x 0:30

Thursday

Week 1 Day 2

Prep

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

SL Hop and Stick (ISC)

3 x 4

Lateral Band Walks (ISC)

3 x 15

Body Weight Squat (ISC)

3 x 10

Hamstring Bridge (ISC)

3 x 10

Bodyweight Cossack Squat (ISC)

3 x 10

Reverse Nordic Curl (ISC)

3 x 12

Bodyweight Single Leg Calf Raise (ISC)

3 x 10

Toe Walks (ISC)

3 x 12

Heel Walk (ISC)

3 x 12

Pallof Hold (ISC)

3 x 0:30

Side Plank (ISC)

3 x 0:30

Coaches

More from Perform For Sport

Adam Robinson

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 Artiss

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.

Strength & Conditioning for Runners

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)