Welcome to the Run Fitness Formula

| Get Strong!

Get Strong!

To be a better runner, you just have to run MORE…right? Well, not exactly!

In theory, running more will will make us better runners. The only problem? Many of us never live to tell the tale because we break down, get chewed up, and spit out by this unforgiving approach to running.

So what’s a runner to do?

We need to prepare our bodies to handle the higher training volume and intensity without injury. That means spending time not running and working on our strength, range of motion, core, and coordination, i.e. our ability to put it all together.

Further, strength training doesn’t have to necessarily mean wasted hours under flickering fluorescent lights in crowded dirty gyms. Below we provide our favorite most effective strength training exercises.

The good news? They can be done ANYWHERE by ANYONE with NO equipment needed. Who’s ready to get started?

Dynamic Warmup!

Just like your dynamic run warmup, you’re going to spend time getting the body hot and sweaty to increase blood flow to all your muscles, joints, and tendons. You’re going to open up your stiff hips and shoulders from all that time seated (sitting is killing us by the way), and get mentally ready for the task at hand.


3 rounds of:

30 Jumping jacks

20 m of Inch worms

20 m of bear crawls

10 squats

10 lateral lunges


Dynamic Warmup:

Jumping Jacks


Bear Crawls


Lateral Lunges

The Workout!

Tabata Something Else: 8 minutes of: 20 seconds work/10 seconds rest.

Bust out your favorite timer, set the interval for 20 seconds, and the rest for 10 seconds and prepare to have some fun.

For the 8 minute period, you will rotate through the 4 movements in workout A, and on another day you can rotate through the 4 movements in workout B. Either way, expect to see each movement 4 times in that 8 minute tabata style interval!

Helpful Hints: New to the scene? Use these 20 second intervals to practice these movements especially in the beginning. Notice when your form falls apart. Slow it down and FOCUS on making your last reps look as good as your first!

NEXT LEVEL: Once familiar with these movements, now you can push yourself a little more. HOW MANY reps can you get in each 20 second round? Can you keep that same high number even towards the end? Push yourself and you’ll build some serious strength and stamina not to mention a little mental fortitude!

Workout A:

1.Air squats

2. Hollow Rocks

3. Pushups

4. Lunges.

Workout B:

1. Mountain Climbers

2. Situps or tuck ups

3. Burpees

4. Squat Jumps

Workout A:

Air Squats

Hollow Rocks



Workout B


Mountain Climbers

Situps or Tuckups


Squat Jumps