Runners Strength & Stability Program
Scope Sports Injury & Exercise Clinic
This running resilience program is designed as an effective program for runners wanting to enhance their performance, improve their strength and reduce their likelihood of injury.
The program is designed to develop strength and resillience at the key joints and regions of the body that are most used in running; The foot, shank, knee hip and core.
It is also aimed to build other qualities such as single leg stability, achilles and patella tendon elasticity and upper body strength.
Each month you will self test through our runners testing protocol which has been shown to be essential for reducing injury rates and increasing mechanical proficiency for runners.
This is a simple but highly effective program that has been used with hundreds of our clinical patients and clients.
A
Runners Testing Video
B1
Banded Ankle Mobs
2 x 12
B2
Adductor Rock
2 x 8
B3
Elevated Straight Leg Raise
2 x 8
C
Side Lying Hip Abduction Options
3 x 8
D
Pogos
5 x 10
E
Deficit Calf Raise (Bilateral)
3 x 15 @ 2
F
Push-Up
3 x 0:30
G
Single Leg Hinge to march(Wall Assistance)
3 x 8
H
Deadbug
3 x 12
I1
Foam Roller Back Extension
2 x 60
I2
Long Lunge (4 Point Contact)
2 x 30
I3
Adductor Butterfly Stretch
2 x 60
A1
Ankle Circles
2 x 10
A2
Shin Box Explore
2 x 8
A3
Lizard Stretch
2 x 8
B
Clamshell Holds
3 x 0:20
C
Box Jump (land focus)
4 x 6
D
Barbell Split Squat
3 x 8 @ 6
E
Dumbell Prone Pull
3 x 8 @ 6
F
Around the World Weighted
3 x 8
G
Hamstring Bridge (Bilateral)
3 x 8 @ 0:03
H1
Lateral QL and Lat Stretch
2 x 60
H2
Pike Stretch
2 x 60
H3
Square Wall Hamstring Stretch
2 x 60
A1
Plantarflexion Mobility in kneeling
2 x 0:30
A2
Cat Stretch
2 x 8
A3
Supine Leg Swing
2 x 8
B
Glute Bridge With Adductor Squeeze
3 x 3 @ 0:05
C
Forward Backward Pogos (Bilateral)
3 x 0:30
D
Bilateral Deficit Calf Raises
3 x 15
E
Dumbell Bent Over Row
3 x 8 @ 6
F
Single Leg Wall Throw
3 x 8
G
Plank (S)
3 x 0:45
Recovery
H
Cool Down Quad Lat Pec Hamstring
3 x 20s hold for each stretch; Side Lying Quad Stretch Prayer Stretch Supine Pec Stretch Hamstring Wall stretch
Daniel Rothenberg
Daniel is a Sports Chiropractor and Strength & Conditioning coach with over a decade helping runners and triathletes return from injury and perform at their best. Daniel is the owner and director of Scope Sports Injury and Exercise Clinic in Ipswich, QLD and is an advocate for positive, proactive healthcare.
Find a new level of performance with this strength program which will help you achieve your future goals
Get Runners Strength & Stability Program
Claudia
Amazing return to running story
Verified Athlete"After being hospitalized due to lower back pain and being told by the Doctors I will never run again, its amazing to be back running after only 12 months of strengtg building. Refining my core strength and one leg stability has made a world of difference to my running and I am still pain free"
