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.

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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.
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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
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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
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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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.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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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
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Sample Week
Week 1 of 8-week program
Sunday
Week 1 Day 1

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

Thursday
Week 1 Day 2

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

Coaches
coach-avatar 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.

coach-avatar 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.

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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)
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FAQs
Who is this programme for?
All levels of runners, from elite to casual.
Do I have to have had any strength training experience?
The programme encompasses basic strength and conditioning practice which is suitable for beginners as well as experienced lifters.
S&C for Runners (Home Programme)