Free personalized workout plan
|Beginner (1-2 years)|
|30 minutes/day | 3 days/week | 4 weeks|
|Bench, Cable, Dumbbell, Kettlebell, Machine|
|Average Cardio IntensityAverage Exertion|
Strength training is of a high importance for any runner - not only will regular gym work allow you to run better and more efficiently but it will also reduce the risk of injury. The knees, hips and ankles are specifically vulnerable as a runner - strengthening the muscles of the legs will improve the stability and strength around these joints. Version 1.0 is the beginner strength program for any runner who is new to strength work. It is a simple, 4 week program which will allow you to learn the movements of foundational strength exercises and lay foundations for the following intermediate and advanced programs. The program involves 3 workouts per week and 3 exercises per workout. The first exercise will focus on overalll lower body strengthening, the second exercise will be an accessory upper body exercise and the final exercise will focus solely on a muscle of the leg - either the quadriceps, hamstrings and calves. The high number of reps involved in the program is to place the focus mainly on muscular endurance - required for running.
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