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's Yona Lobulu and Kalle Öberg have designed some exercises that will help you to the next level as a runner.


RUNNING STRENGTH 

A program designed to build strength for runners, it's simple and easy to follow. There is 2 upper body exercises, 3 lower body and core exercises - let's get started!

 

 

PUSHUP WITH ROTATION


BODY ZONE: SHOULDERS, CHEST, TRICEPS
WHAT IT WORKS: SHOULDER STABILITY, CORE STRENGTH, CHEST DEVELOPMENT
3 x 5 REPS PER SIDE


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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
WHAT IT WORKS: CORE STRENGTH, CHEST DEVELOPMENT
3 x 5 REPS PER SIDE


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

 

BACK LUNGE KICK


BODY ZONE: HAMSTRING, GLUTES
WHAT IT WORKS: LEG STRENGTH, BALANCE
3 x 5 EACH SIDE


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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
WHAT IT WORKS: LEG STRENGTH, BALANCE
3 x 5 PER LEG


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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
WHAT IT WORKS: SINGLE LEG STRENGTH & FLEXIBILITY
3 x 5 EACH SIDE


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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.

 

THE STAIRCASE


BODY ZONE: SHOULDERS, CORE
WHAT IT WORKS: CORE STRENGTH
3 x 10 EACH SIDE


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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
WHAT IT WORKS: CORE STRENGTH
3 x 10 EACH SIDE


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


RUNNING STRENGTH 

A program designed to build strength for runners, it's simple and easy to follow. There is 2 upper body exercises, 3 lower body and core exercises - let's get started!

 

 

HINDU PUSH UP


BODY ZONE: SHOULDERS, CHEST, TRICEPS, CORE
WHAT IT WORKS: UPPER BODY STRENGTH, BACK MOBILITY
3 x 5 REPS PER SIDE


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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
WHAT IT WORKS: SHOULDER STABILITY, CORE STRENGTH, ARM STRENGTH
3 x 5 REPS PER SIDE


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

 

HIP RAISES WITH LEG KICK


BODY ZONE: GLUTES, CORE
WHAT IT WORKS: GLUTE STRENGTH, CORE STRENGTH
3 x 10 PER LEG


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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
WHAT IT WORKS: SINGLE LEG STRENGTH
3 x 10 EACH SIDE


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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
WHAT IT WORKS: SINGLE LEG STRENGTH, BALANCE
3 x 10 EACH LEG


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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.

 

LEG & HIP RAISES


BODY ZONE: CORE
WHAT IT WORKS: CORE STRENGTH
3 x 10 REPS


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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
WHAT IT WORKS: CORE STRENGTH
3 x 20 STEPS


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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
WHAT IT WORKS: 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.


RUNNING RECOVERY

A program designed to build strength for runners, it's simple and easy to follow. There is 2 upper body exercises, 3 lower body and core exercises - let's get started!

 

 

LUNGE TO ROTATION


BODY ZONE: FRONT HIP
WHAT IT WORKS: MOBILITY
1 x 5 REPS PER SIDE


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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
WHAT IT WORKS: MOBILITY
1 x 5 REPS PER SIDE


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

 

FOAM ROLL T-SPINE


BODY ZONE: T-SPINE
WHAT IT WORKS: IMPROVE BLOOD CIRCULATION & FLEXIBILITY
45 - 60 SECONDS


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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
WHAT IT WORKS: IMPROVE BLOOD CIRCULATION & FLEXIBILITY
345 - 60 SECONDS


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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
WHAT IT WORKS: IMPROVE BLOOD CIRCULATION & FLEXIBILITY
45 - 60 SECONDS


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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


BODY ZONE: PLANTAR FASCIA
WHAT IT WORKS: RELIEVE TENSION, EASE PAIN
45- 60 SECONDS


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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


BODY ZONE: GLUTE
WHAT IT WORKS: RELIEVE TENSION, EASE PAIN
45-60 SECONDS


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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.


RUNNING RECOVERY

A program designed to build strength for runners, it's simple and easy to follow. There is 2 upper body exercises, 3 lower body and core exercises - let's get started!

 

 

90/90 STRETCH


BODY ZONE: HIPS
WHAT IT WORKS: 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
WHAT IT WORKS: 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
WHAT IT WORKS: MOBILITY
1 X 10 REPS EACH SIDE


Lower body (LB1a)238X260.jpg Lower body (LB1a)_238X260.jpg Lower body (LB1c)_238X260.jpg

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

 

FOAM ROLL CALVES


BODY ZONE: CALVES
WHAT IT WORKS: 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
WHAT IT WORKS: 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


BODY ZONE: CALVES
WHAT IT WORKS: 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.