Strength training for runners

Combining running and strength training?

Duration
15 Min
Excercises
5
Difficulty
Beginner
Products used in Routine
Loop Band
Standard
Multi Band
Super Band
Slim
Running Box

When running longer distances, performance is restricted by the intake and use of oxygen. The faster you run, the greater the oxygen requirement. If your oxygen demand is very high, your body forms lactate and you begin to tire.

The more muscle mass you have, the greater your oxygen requirement. As a result, strength training for runners is often avoided. However, targeted strength training for runners can make you fitter, stronger, faster and prevent injury. Runners often have muscular imbalances as running always works the same muscle groups.

We recommend the following strength exercises for runners:

  • LOOP BAND glute bridge
  • Overhead squat
  • Clamshell
  • Rolling plank
  • Pallof press
3 repetitions, rest for 20 seconds or less

These strength exercises for runners are a form of circuit training. Repeat each exercise three times and allow no more than 20 seconds of rest. This keeps your cardiovascular system working hard.

2-3 times a week

Incorporate strength training for runners along with your running training 2-3 times a week.

Success through proper technique

You should feel tired at the end of each stability exercise for runners. But remember: correct technique is the priority.

Circuit training for runners

Strengthening the entire posterior chain. This includes the lower back, gluteal muscles and the back of the thighs.

LOOP BAND Glute Bridge

Start in the supine position with your legs apart. Attach the band to your thighs just above the knees and bring it to tension. The arms rest loosely next to the body.

Product
Sets / Seconds
3 / null
Body part
Thigh, Glutes, Lower back
Training Goals
Activation, Strength

This stability exercise for runners is designed to stabilize the hips while running and also while standing.

Clamshell

Fasten the LOOP BAND above your knees. Lie on your side and angle your hips about 45 degrees. Lift your upper thigh and rotate it outward.

Product
Sets / Seconds
3 / 60
Body part
Glutes
Training Goals
Activation, Strength

Strengthening the trunk for a healthy running posture.

Rolling Plank

Come into forearm support and place your forearms on the BLACKROLL®. The palms point towards the ceiling. The belly button pulls towards the spine and the pelvis tilts slightly forward.

Product
Sets / Seconds
3 / 60
Body part
Core, Shoulders
Training Goals
Activation

Strengthening the oblique abdominal muscles for a strong torso.

Pallof Press

Attach the SUPER BAND to the side of you at waist level and grasp the end firmly with both hands. Start in a unilateral kneeling position with the knee further away.

Product
Sets / Seconds
3 / 60
Body part
Core, Shoulders
Training Goals
Activation, Strength

Your tools for strength training for runners:

More routines for runners

Warming up before running
Duration
8 Min
Excercises
4
Difficulty
Beginner
Regeneration & stretching after a run
Duration
10 Min
Excercises
5
Difficulty
Beginner

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