Lifting for Runners Month 1

One month: 2 strength days per week 30 min each session

These are lifts specific to help runners prevent injury, work on stabilization, & sore strength. Each plan has been created by a personal trainer.

Sample Day 1
Strength Training- Hips & Core

4 rounds of the following with 10-12 reps each exercise

1- Calm Shell with resistance band https://www.youtube.com/watch?v=dw21YGdB6mk

2- Glute Bridge with med ball https://www.youtube.com/watch?v=qKcDDZgi-8k

3- Lateral Band Walks https://www.youtube.com/watch?v=5wUk8wQNUT8

4- Stability Ball Plank 30-45 seconds (if it is too easy add in the 'stir the pot movement' in the video) https://www.youtube.com/watch?v=0qLiHIJgUZ0

5- Push Ups on Med Ball https://www.youtube.com/watch?v=oF2dMVdvnik


After your lifting routine, we will want to foam roll & stretch. Foam roll your quads and hamstring for 1-2 min each. Hold your stretches for at least 30 seconds.

Standing quad stretch
Downward Dog
Child's Pose
Pidgeon Pose/Hip flexor stretch

Sample Day 4
Strength Training- Glute Crusher

4 rounds of the following with 10-12 reps each exercise

1- Side Lunges with Kettle Bell https://www.youtube.com/watch?v=n2VBl0rbnv0

2- Resistance Band Squat Overhead Press https://www.youtube.com/watch?v=i4JwJkIFVFI

3- Stability Ball Leg Curl https://www.youtube.com/watch?v=Kk8dpH4ZPos

4- Banded Glute Kick Back
https://www.youtube.com/watch?v=QhH783fGtfc

5- Stability Ball Mountain Climbers for 30-45 seconds https://www.youtube.com/watch?v=13wn0rh5cOc (building on the last exercises)


After your lifting routine, we will want to foam roll & stretch. Foam roll your quads and hamstring for 1-2 min each. Hold your stretches for at least 30 seconds.

Standing quad stretch
Downward Dog
Child's Pose
Pidgeon Pose/Hip flexor stretch

Sample Day 8
Strength Training- Hips + Core

4 rounds of the following with 10-12 reps each exercise

1- Calm Shell with resistance band https://www.youtube.com/watch?v=dw21YGdB6mk

2- Glute Bridge with med ball https://www.youtube.com/watch?v=qKcDDZgi-8k

3- Lateral Band Walks https://www.youtube.com/watch?v=5wUk8wQNUT8

4- Stability Ball Plank 30-45 seconds (if it is too easy add in the 'stir the pot movement' in the video) https://www.youtube.com/watch?v=0qLiHIJgUZ0

5- Push Ups on Med Ball https://www.youtube.com/watch?v=oF2dMVdvnik


After your lifting routine, we will want to foam roll & stretch. Foam roll your quads and hamstring for 1-2 min each. Hold your stretches for at least 30 seconds.

Standing quad stretch
Downward Dog
Child's Pose
Pidgeon Pose/Hip flexor stretch

Sample Day 11
Strength Training- Glute Crusher

4 rounds of the following with 10-12 reps each exercise

1- Side Lunges with Kettle Bell https://www.youtube.com/watch?v=n2VBl0rbnv0

2- Resistance Band Squat Overhead Press https://www.youtube.com/watch?v=i4JwJkIFVFI

3- Stability Ball Leg Curl https://www.youtube.com/watch?v=Kk8dpH4ZPos

4- Banded Glute Kick Back
https://www.youtube.com/watch?v=QhH783fGtfc

5- Stability Ball Mountain Climbers for 30-45 seconds https://www.youtube.com/watch?v=13wn0rh5cOc (building on the last exercises)


After your lifting routine, we will want to foam roll & stretch. Foam roll your quads and hamstring for 1-2 min each. Hold your stretches for at least 30 seconds.

Standing quad stretch
Downward Dog
Child's Pose
Pidgeon Pose/Hip flexor stretch

Sample Day 15
Strength Training- Hips & Core

4 rounds of the following with 10-12 reps each exercise

1- Calm Shell with resistance band https://www.youtube.com/watch?v=dw21YGdB6mk

2- Glute Bridge with med ball https://www.youtube.com/watch?v=qKcDDZgi-8k

3- Lateral Band Walks https://www.youtube.com/watch?v=5wUk8wQNUT8

4- Stability Ball Plank 30-45 seconds (if it is too easy add in the 'stir the pot movement' in the video) https://www.youtube.com/watch?v=0qLiHIJgUZ0

5- Push Ups on Med Ball https://www.youtube.com/watch?v=oF2dMVdvnik


After your lifting routine, we will want to foam roll & stretch. Foam roll your quads and hamstring for 1-2 min each. Hold your stretches for at least 30 seconds.

Standing quad stretch
Downward Dog
Child's Pose
Pidgeon Pose/Hip flexor stretch

Sample Day 18
Strength Training- Stabilization

4 rounds of the following with 10-12 reps each exercise

1- Stability Ball Pike Ups https://www.youtube.com/watch?v=52fJtnaeKZg

2- Single Leg Deadlift with Kettlebell https://www.youtube.com/watch?v=b9bHy3ojQWA

3- Kneeling Single Arm Overhead Press https://www.youtube.com/watch?v=Yj-NYJSOL9A

4- Bird Dog alternating each side in full plank position https://www.youtube.com/watch?v=hHkBmfwTjN8

5- Single Leg Glute Bridge on med ball https://www.youtube.com/watch?v=IMfvXSjecNg


After your lifting routine, we will want to foam roll & stretch. Foam roll your quads and hamstring for 1-2 min each. Hold your stretches for at least 30 seconds.

Standing quad stretch
Downward Dog
Child's Pose
Pidgeon Pose/Hip flexor stretch

Sample Day 22
Strength Training- Glute Crusher

4 rounds of the following with 10-12 reps each exercise

1- Side Lunges with Kettle Bell https://www.youtube.com/watch?v=n2VBl0rbnv0

2- Resistance Band Squat Overhead Press https://www.youtube.com/watch?v=i4JwJkIFVFI

3- Stability Ball Leg Curl https://www.youtube.com/watch?v=Kk8dpH4ZPos

4- Banded Glute Kick Back
https://www.youtube.com/watch?v=QhH783fGtfc

5- Stability Ball Mountain Climbers for 30-45 seconds https://www.youtube.com/watch?v=13wn0rh5cOc (building on the last exercises)


After your lifting routine, we will want to foam roll & stretch. Foam roll your quads and hamstring for 1-2 min each. Hold your stretches for at least 30 seconds.

Standing quad stretch
Downward Dog
Child's Pose
Pidgeon Pose/Hip flexor stretch

Victoria Phillippi
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Run4PRs Coaching

We work with every athlete on an individual level to achieve your goals. Weather you are training for your first 5k, hoping to finish your first marathon, or trying to qualify for Boston, we have a spot for you!

We are focused on your long term success as a runner. We will guide and support you in the best direction for life long success in the sport.

www.run4prs.co