Posture and stabilization strength program for the female athlete
Posture and stabilization strength program for the female athlete
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Length
8 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
This strength program is aimed at building better postural strength and stability for the beginner female athlete, thereby improving running performance and reducing running related injury risk.
Poor posture involves the misalignment of the spine and body, and such a misalignment can have negative effects on your running performance:
-Reduced Lung Capacity: Hunched shoulders and a forward head position can compress the chest, limiting the expansion of the lungs. This reduces oxygen intake, hindering endurance during a run.
-Increased Muscular Fatigue: Poor posture can lead to inefficient muscle engagement, causing certain muscles to work harder than necessary. This heightened effort can result in premature fatigue and slower running times.
Addressing poor posture is a fundamental step towards unlocking your full potential as a runner.
Research has also indicated that female runners are at greater risk of contracting Iliotibial band syndrome (ITB), Patellofemoral Pain Syndrome, Anterior Talofibular Ligament (ATFL), Posterior Talofibular Ligament (PTFL), Calcaneofibular Ligament (CFL) injury, and Anterior Cruciate Ligament (ACL) injury than our male counterparts. The reason for this is our typically wider pubic arch, that leads to a greater Q Angle than our male counterparts.
Structurally, we have weaker and longer gluteus medius muscles, and this makes us more susceptible to lateral and anterior pelvic tilt. Of course, it should be noted that male runners can (and do) also suffer from these injuries and carry some risk of contracting these injuries; the message is simply that the risk here is higher for female runners because of our biomechanical differences.
To partiicpate in this program, you will only need basic equipment: a dumbbell or kettlebell, a chair, a stability ball and an exercise mat and the exercises can be performed at home or in the gym.
Please visit my website for testimonials: https://www.fitstrongsa.com/Testimonials.html
How it Works
Quickly view upcoming workouts in the TrainingPeaks app.
Upload completed workouts from your favorite tracking app or device.
Get feedback, stay on top of your training and perform at your best.
Training Plan Sample Week
Stats
Average Weekly Breakdown
Workouts | Weekly Average | Longest Workout |
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strength
x3
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Workouts Per Week | Weekly Average | Longest Workout | |
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- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
- If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More
Refund Policy
This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.
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