RESPORT Chiropractic and Physical Therapy
Strength for Runners: 2x/Week Performance Program
Built for runners who want to run stronger, stay healthier, and perform better without spending hours in the gym. This 2x/week strength program is designed specifically to complement your running—not compete with it. Whether you're training for your first 5K, chasing a marathon PR, or simply trying to stay durable and injury-free, these workouts are built to support your goals.
Created by a Certified Personal Trainer and former Division I Track & Field athlete, this 12-week program combines evidence-based strength training with real world experience from years of competitive running and performance training. The focus isn’t bodybuilding or crushing your legs before key workouts—it’s building the qualities runners actually need: strength, stability, power, resilience, and efficiency.
Each session is designed to improve:
Lower-body strength and force production
Core stability and rotational control
Single-leg balance and coordination
Hip and foot strength for improved mechanics
Injury resilience and long-term durability
Running economy and performance
Workouts are structured to fit alongside your mileage and training schedule, with progressive programming that builds over time. Expect clear exercise instruction with exercise videos, purposeful movement selection, and training that leaves you feeling stronger during runs.
Two days a week can change the way you run.
Train smarter. Run stronger. Stay healthy.
1 sessions per week
Must use App app to view and log training
Program Training
Prep
A
Warmup 1
World's greatest stretch x5ea Banded upper body series x10ea Bootstraps x10 Plank to pushup to downdog x10 Lateral box step down (6" box) x 15ea
B1
Barbell Lunge
3 x 10
B2
DB single leg curl to press
3 x 8
B3
Side Plank
C1
DB Hang Power Clean & Jerk
3 x 10
C2
Assisted side lunge
3 x 10
C3
Deadbug chest press
3 x 10
Power circuit
D
Wall balls x 16 Lateral line hops x 0:30ea 1/2 kneeling MB rainbow slam x 8ea
Recovery
A
Hip mobility circuit
Figure four rockers - x10ea Adductor rockers - x15ea Bow hip stretch - x10ea Crucifix - x10ea Cossack stretch (can use doorjam assist) - x10ea Hip airplanes - x10ea
Prep
A
Long run warm-up
Hamstring scoops x 15ea Bootstraps x 15 Leg swings (fwd/bwd) x 15ea Leg swings (lateral) x15ea Couch stretch x 0:30ea
Recovery
B
Post run cooldown
5 minutes of light jog or walk Hip rocking - x10ea Rear foot elevated stretch (or couch stretch) - x10ea Banded hamstring series (straight, bent, across) - x10ea
Prep
A
Warmup 2
1:00 on machine Downward dog lunge rotation x 10ea Banded upper body series x10ea Flamingos x 10ea
B1
Hex Bar Deadlift
3 x 10
B2
Bird Dog Row
3 x 8
C1
DB kickstand RDL
3 x 10
C2
Paloff Press
3 x 12
C3
Broad Jump
3 x 6
D1
Skaters
3 x 10
D2
DB Pullover
3 x 10
D3
Alternating arm KB swings
3 x 0:30
Recovery
A
Hamstring and hip mobility series
Banded hamstring series x10ea Crucifix x10ea Scorpion x10ea Couch stretch x 0:30ea Sprinter's lunge with a reach - x10ea Bootstraps x 15
Prep
A
Long run warm-up
Hamstring scoops x 15ea Bootstraps x 15 Leg swings (fwd/bwd) x 15ea Leg swings (lateral) x15ea Couch stretch x 0:30ea
Recovery
B
Post run cooldown
5 minutes of light jog or walk Hip rocking - x10ea Rear foot elevated stretch (or couch stretch) - x10ea Banded hamstring series (straight, bent, across) - x10ea
