Home-based strength program for runners


Links to exercises can be found here.

In this challenging time of COVID-19 precautions, here’s a home-based 4-week strength training program for runners who no longer have gym access.

Research from groups like Montana Running Lab shows that to improve performance, strength training should be done with moderate to heavy resistance (ex: 60-80% of a 1 rep max) for 3-6 sets of 5-10 reps.

But right now, that might not be possible   So… what to do?

Older strength and conditioning research has shown that performing reps and sets to fatigue can produce some changes in strength (Peterson, 2004, 2005; Krieger, 2009, 2010; Rhea, 2003).

So these workouts try to achieve this by upping the intensity. I’ve added a fatigue factor to make bodyweight exercises more taxing on muscles, joints, etc.

If you’ve got weights.. or anything heavy around the house…Use them.  Ex: books in a backpack, box of cleaning supplies, baby, small dog – take a cue from @USweightlifting

“Do what you can, with what you have, for where you are” – Theodore Roosevelt 

The goal of this time is to maintain general strength, or to use the time to work on your weaknesses.  We can get some core work and single leg stability in, which is something most of us need, but overlook.  

If you’d like individual plans, online coaching, or recommendations specific to your training or goals, feel free to message me or email [email protected]