STRENGTH & RECOVERY TRAINING FOR RUNNERS

  

How can I become a better Runner?

Relentless amounts of running miles may be the mantra of many runners, however if a runner relies on just running alone to improve performance that progress may lead to potential injury or decrease in performance. Trainers of Tomorrow Yona Lobulu and Kalle Öberg have designed some exercises that will help you reach the next level as a runner.

This program will not only work your muscles but will challenge your core, balance and coordination in order for you to power through your runs. The recover sessions will help you recover better, improve flexibility & movement and prevent injury, everything you need to feel the Joy of Running.

STRENGTH TRAINING FOR RUNNERS - 1

This program will not only work your muscles but will challenge your core, balance and coordination in order for you to power through your runs. This workout should be done 1-2 times weekly with at least 2 days between.

 

Upper body Exercises


 

PUSHUP WITH ROTATION

  • Body zone: Shoulders, chest, triceps
  • Benefits: Shoulder stability, core strength, chest development
  • 3 x 5 reps each side

Upper body (UB1a)_240x260.jpg Upper body (UB1b)240x260.jpg Upper body (UB1c)_240x260.jpg

Start in a pushup position. Lower your body to the ground. Push yourself up and rotate one arm towards the sky, repeat on other side.

 

2 POSITION PUSH UP

  • Body zone: Chest, triceps, core
  • Benefits: Core strength, chest development
  • 3 x 5 reps each side

Upper body (UB1a)_240x260.jpg Upper body (UB2a)_238x260.jpg Upper body (UB2b)_238x260.jpg

Start in pushup position. Lower yourself and place one hand in front of your body. Repeat with other arm.

 

Lower body exercises


 

BACK LUNGE KICK

  • Body zone: Hamstring, glutes
  • Benefits: Leg strength, balance
  • 3 x 5 reps each side

Lower body (LB1a)_238X260.jpg Lower body (LB1b)_238X260.jpg Lower body (LB1c)_238X260.jpg

Start in a standing position. Drive one leg backwards and lunge down. Drive your back leg up in front of you while standing up again, repeat on other side.

 

SINGLE LEG SQUAT KICK

  • Body zone: Hamstring, quads, glutes
  • Benefits: Leg strength, balance
  • 3 x 5 reps per leg

Lower body (LB2a)_238X260.jpg Lower body (LB2b)_238X260.jpg Lower body (LB2c)238X260.jpg

Start in a split position. Squat down keeping majority of your body weight on front leg. Drive your back leg up in front of you while standing, repeat on other side.

 

SIDE LUNGE

  • Body zone: Quads, glutes, core
  • Benefits: Single leg strength & flexibility
  • 3 x 5 each side

Lower body (LB3a)_238x260.jpg Lower body (LB3b)_238x260.jpg Lower body (LB3c)_238x260.jpg

Start in a split position. Squat down keeping majority of your body weight on front leg. Drive your back leg up in front of you while standing, repeat on other side.

 

Core exercises


 

THE STAIRCASE

  • Body zone: Shoulders, core
  • Benefits: Core strength 
  • 3 x 10 each side

Core (C1a)_238X260.jpg Core (C1b)_238X260.jpg Core (C1c)_238X260.jpg

Start in a plank position. Straighten one arm out and keep majority of your weight on it. Straighten out the arm as well ending in a straight arm plank position, repeat on other side.

 

RUSSIAN TWIST

  • Body zone: Core
  • Benefits: Core strength 
  • 3 x 10 each side

Core (C2a)_360x260.jpg Core (C2b)_360x260.jpg

Sit down with feet together in the air, rotate your arms to one side. Rotate your arms to other side.

STRENGTH TRAINING FOR RUNNERS - 2

This program will not only work your muscles but will challenge your core, balance and coordination in order for you to power through your runs. This workout should be done 1-2 times weekly with at least 2 days between.

 

Upper body Exercises


 

HINDU PUSH UP

  • Body zone: Shoulders, chest, triceps, core
  • Benefits: Upper body strength, back mobility
  • 3 x 5 reps each side

Upper body (UB3a)_238x260.jpg Upper body (UB3b)_238x260.jpg Upper body (UB3c)_238x260.jpg

Start in a pushup position with your hips slightly elevated. Dive down towards the ground with your head. Raise your upper body up while legs remain just above the ground, then reverse the steps and start over.

 

SHOULDER TAP

  • Body zone: Shoulders, core
  • Benefits: Shoulder stability, core strength, arm strength
  • 3 x 5 reps each side

Upper body (UB4a)_238X260.jpg Upper body (UB4b)_238X260.jpg Upper body (UB4c)_238X260.jpg

Start in pushup position. Touch one hand on the opposite shoulder while maintaining balance. Repeat with other hand.

 

Lower body exercises


 

HIP RAISES WITH LEG KICK

  • Body zone: Glutes, core
  • Benefits: Glute strength, core strength
  • 3 x 10 per leg

Lower body (LB4a)_238x260.jpg Lower body (LB4b)_238x260.jpg Lower body (LB4c)238x260.jpg

Lay down on your back with both feet on the ground. Raise your hips. Straighten one leg out, repeat on other side.

 

BULGARIAN SPLIT SUQAT

  • Body zone: Quads, glutes, core
  • Benefits: Single leg strength
  • 3 x 10 each side

Lower body (LB5a)_360X260_1.jpg Lower body (LB5b)_360X260_1.jpg

Place one leg on a box behind you. Lower yourself while keeping majority of your weight on the front leg, stand back up and repeat on other side.

 

STEP UP

  • Body zone: Hamstring, quads, glutes
  • Benefits: Single leg strength, balance
  • 3 x 10 each leg

Lower body (LB6a)_360X260_1.jpg Lower body (LB6b)_360X260_1.jpg

Place one leg on top of a box in front of you. Stand on top of the box while driving your back leg forward and up in the air, repeat on other side.

 

Core exercises


 

LEG & HIP RAISES

  • Body zone: Core
  • Benefits: Core strength
  • 3 x 10 reps

Core (C3a)_238x260.jpg Core (C3b)_238x260.jpg Core (C3c)_238x260.jpg

Lay on your back with straight legs slightly above ground. Raise your legs up while keeping them straight. Raise your hips up while legs are pointing upwards, lower your legs and repeat. 

 

BEAR CRAWL

  • Body zone: Shoulders, core, legs
  • Benefits: Core strength
  • 3 x 20 steps

Core (C4a)_238X260.jpg Core (C4b)_238X260.jpg Core (C4c)_238X260.jpg

Start in a pushup position with both your knees bent and keeping your back straight. Take one step forward with one arm and opposite leg. Take another step forward with the other arm and leg and then repeat.

 

SIDE PLANK WITH ARM & LEG RAISES

  • Body zone: Core
  • Benefits: Core strength
  • 3 x 5 reps each side

Core (C5a)_238X260.jpg Core (C5b)_238X260.jpg Core (C5c)_238X260.jpg

Start on a side plank position with a straight arm. Raise the top leg in the air and hold. Raise the top arm in the air then lower it, repeat on other side.

RECOVERY TRAINING FOR RUNNERS - 1

The recover sessions will help you recover better, improve flexibility & movement and prevent injury. This should be done 2-4 times weekly and can be in conjuctions with the runs.

 

Mobility Exercises


 

LUNGE TO ROTATION

  • Body zone: Front hip
  • Benefits: Mobility
  • 1 x 5 reps per side

Mobility (M1a)_238x260.jpg Mobility (M1b)_238x260.jpg Mobility (M1c)_238x260.jpg

Start in a push up position. Raise one leg outside the arms. Raise the arm closets to the leg. repeat on otherside.

 

HAMSTRING FOOT REACH

  • Body zone: Hamstring
  • Benefits: Mobility
  • 1 x 5 reps per side

Mobility (M2a)_260X240.jpg Mobility (M2b)_260X240.jpg

Stand in a split stance. Push your hips back and reach the front font with both hands, repeat on other side.

 

FOAM ROLL EXERCISES


 

FOAM ROLL T-SPINE

  • Body zone: T-Spine
  • Benefits: Improve blood circulation & flexibility
  • 45 - 60 seconds

Foamroll T-spine (F1a)_360x240.jpg Foamroll T-spine (F1b)_360x240.jpg

Lay on your back with the roller on lower part of your t-spine, hands behind your head & elbows pointing upwards. Lift your hips up and slowly roll up beneath your shoulders and roll back to starting position.

 

FOAM ROLL GLUTES

  • Body zone: Glutes
  • Benefits: Improve blood circulation & flexibility
  • 45 - 60 seconds

Foamroll Glute (F2a)_360x240.jpg Foamroll Glute (F2b)_360x240.jpg

Sit down with one glute in the middle of the roller. Raise the same side leg on top of the other knee and slowly roll back and forward using your arms as support.

 

FOAM ROLL HAMSTRINGS

  • Body zone: Hamstrings
  • Benefits: Improve blood circulation & flexibility
  • 45 - 60 seconds

Foamroll Hamstrings (F3a)_360x240.jpg Foamroll Hamstring (F3b)_360x240.jpg

Place the upper part of one leg on top of the roller and slowly roll back and forth using your arms as support. Place the resting leg on top the working leg to apply more pressure while rolling.

 

TRIGGER BALL EXERCISES


 

TRIGGER BALL - FEET

  • Body zone: Plantar fascia
  • Benefits: Relieve tension, ease pain
  • 45 - 60 seconds

Triggerball (T1a)_360x240.jpg Triggerball (T1b)_360x240.jpg

Place one foot on the ball right under the top of the arch, apply pressure for 5 seconds and then release pressure before applying it again, repeat 3-4 times before next step. Slowly roll the ball back and forth under the arch of your foot while applying pressure.

 

TRIGGER BALL - GLUTE

  • Body zone: Glute
  • Benefits: Relieve tension, ease pain
  • 45 - 60 seconds

Triggerball (T2a)_360x240.jpg Triggerball (T2b)_360x240.jpg

Lay down on your back and place the ball underneath you to the side of your hip. Lift the same side leg over the other then lift your upper body to a seated position while supporting on your arms. Slowly roll from side to side then back and forth moving 3-5 cm from starting position.

RECOVERY TRAINING FOR RUNNERS - 2

The recover sessions will help you recover better, improve flexibility & movement and prevent injury. This should be done 2-4 times weekly and can be in conjuctions with the runs.

 

Mobility Exercises


 

90/90 STRETCH

  • Body zone: Hips
  • Benefits: Mobility
  • 1 x 10 reps per side

Mobility (M3a)_360X260.jpg Mobility (M3b)_360x260.jpg

Sit down with a 90 degree angle in both knee joints. Lower your upper body down over your front leg, repeat other side.

 

HIP FLEXOR TO OVERHEAD REACH

  • Body zone: Front hip, core
  • Benefits: Mobility
  • 1 x 5 reps each leg

Mobility (M4a)_238x260.jpg Mobility (M4b)_238x260.jpg Mobility (M4c)_238x260.jpg

Start in a kneeling position. Reach both hands to your front foot. Raise both hand up and over your head, repeat on other side.

 

PLANK TO FOOT REACH

  • Body zone: Hamstring, T-Spine
  • Benefits: Mobility
  • 1 x 10 reps each side

Mobility (M5a)_238x260.jpg Mobility (M5b)_238x260.jpg Mobility (M5c)_238x260.jpg

Start in a pushup position. Reach one hand to the opposite foot. Repeat with other hand.

 

FOAM ROLL EXERCISES


 

FOAM ROLL - CALVES

  • Body zone: Calves
  • Benefits: Improve blood circulation & flexibility
  • 45 - 60 seconds

Foamroll Calves (F4a)_360x240.jpg Foamroll Calves (F4b)_360x240.jpg

Place the lower part of one leg on top of the roller, lift your hips up while supporting on your arms, slowly roll back and forth. Place your resting leg on top of the working leg to apply more pressure while rolling.

 

FOAM ROLL OUTER THIGHS

  • Body zone: Outer thighs
  • Benefits: Improve blood circulation & flexibility
  • 45 - 60 seconds

Foamroll Outer tighs (F5)_720x400.jpg

Lay your upper outside part of one leg on top of the roller while resting on the same side elbow, place the resting leg in front for support then slowly roll the outside of upper leg by moving back and forth.

 

TRIGGER BALL EXERCISES


 

TRIGGER BALL - CALVES

  • Body zone: Calves
  • Benefits: Improve blood circulation & flexibility
  • 45 - 60 seconds

Triggerball (T3a)_360x240.jpg Triggerball (T3b)_360x240.jpg

Sit down and place the ball under the lower part of your leg and put your other leg on top. Point your toes on the working leg up to the ceiling. Point your toes of the working leg straight forward and then back pointing to the ceiling, repeat.