Atomic Strength for Runners
Atomic Physical Therapy
MarathonWho this is for:
This program is for runners who are serious about their training but haven't yet made strength work a consistent part of it. Whether you're building toward your first half marathon, chasing a marathon PR, or just trying to stay healthy enough to keep running the distances you love, this is your missing piece. All you need is two days a week, a pair of dumbbells, and a resistance band.
Why you should choose this program:
There's no shortage of strength programs online. Most of them weren't built with runners in mind. They'll leave you sore, overtrained, and dreading your next workout. This one is different because it was designed by a Doctor of Physical Therapy who works with runners every day and someone who understands the demands of your sport, the injuries, and exactly what your body needs to stay on the road and perform at its best.
Every exercise has a reason. Every progression is intentional. Nothing in this program is filler.
Conditioning
A
Warm-Up 1a
Banded side stepping - 2 laps High knees - 2 laps Walking quad stretch - 2 laps Frankensteins - 2 laps Bodyweight squats - 15
B1
Squat Jump
3 x 5
B2
Box Jump
3 x 6
C
Goblet Squat
3 x 10 @ 40 lb
D
DL RDL Deadlift Dumbbell
3 x 8 @ 40 lb
E
Banded Bridge Hold + March
3 x 10
F
Single Leg Heel Raise with Weight
3 x 10 @ 15 lb
G
Modified Side Plank Hip Abduction
3 x 12
Conditioning
H
Cool Down 1a
2x30s or 1x30s per side Bent Knee Fall Outs Alt Knees to Chest Figure 4 Stretch Long Figure 4 Stretch Butterfly Half Kneeling Hip Flexor Stretch
Conditioning
A
Warm-Up 1a
Banded side stepping - 2 laps High knees - 2 laps Walking quad stretch - 2 laps Frankensteins - 2 laps Bodyweight squats - 15
B1
Squat Jump
3 x 5
B2
Box Jump
3 x 6
C
Goblet Squat
3 x 10 @ 40 lb
D
DL RDL Deadlift Dumbbell
3 x 8 @ 40 lb
E
Banded Bridge Hold + March
3 x 10
F
Single Leg Heel Raise with Weight
3 x 10 @ 15 lb
G
Modified Side Plank Hip Abduction
3 x 12
Conditioning
H
Cool Down 1a
2x30s or 1x30s per side Bent Knee Fall Outs Alt Knees to Chest Figure 4 Stretch Long Figure 4 Stretch Butterfly Half Kneeling Hip Flexor Stretch
Dr. Emma Stevenson
Doctor of Physical Therapy, running specialist, and founder of Atomic Physical Therapy. She competes in everything from 5Ks to ultramarathons, recently completing a 50k in New Zealand. She brings that same range to every program she builds.
Dr. Emily Hill
Running Specialist Doctor of Physical Therapy and the most detail-oriented person in the room. As a certified RunDNA Level 1 and 2 gait analyst, she uses movement data to make you a better runner and that same precision is baked into every session of this program. When she's not in the clinic, she's on the trails, most recently finishing a trail half marathon.
You already know how to run. This program gives you everything else — the strength, the stability, and the structure to keep you on the road and performing at your best.
Get Atomic Strength for Runners