4-Week Strength Program for Runners
This 4-week strength training program for runners is designed to build durability,
improve performance, and reduce injury risk. It complements a running schedule
by focusing on key movement patterns and lower body strength, core stability,
and single-leg control — all vital for runners.
Frequency: 2–3x per week
Equipment: Dumbbells, resistance bands, bench/box, and bodyweight
Optional: Gym access for barbell work (can be modified for home use)
To connect for 1:1 strength and physical therapy support:
Annie Barnes, PT, DPT, OCS, PCES
AntiFragile Physical Therapy
828-242-0343
annie@antifragilept.com
Holistic run coach with 10+ years’ experience helping runners train smarter, not harder. I specialize in personalized, intuitive programming for real-life athletes—from first 5Ks to marathon PRs. My goal: help you run strong, stay injury-free, and feel aligned in training and life.