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Posture and stabilization strength program for the female athlete

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Posture and stabilization strength program for the female athlete

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

RacePace Coaching & FitStrong

All plans by this Coach

Length

8 Weeks

Includes Structured Workouts

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

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
strength x3
—— ——
Workouts Per Week Weekly Average Longest Workout
strength
—— ——

Clinton Hunter

RacePace Professional Coaching & FitStrongSA

RacePace Services

  • Kids Run for Fun
  • Running Academy
  • Athlete Form & Conditioning
  • Track Athletics
  • Running (Road, Cross Country and Trail)
  • Personal Training
  • Group Training
  • Body Transformation
  • Full Fitness Assessment and Injury Risk Profile

  • This plan includes a Free Basic TrainingPeaks Account.
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  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • 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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