Welcome to Strength For Runners!
Two weeks of workouts for Strong, Fast, Injury-Free Running!

2 weeks of workouts that will change your running, your strength, and how you feel in your body…almost immediately.  

Check out our other running programs here!

• Just navigate using the Week 1 and Week 2 tabs on the left to access the workouts
• Build your body and improve your running with our simple strength workouts you can do right at home.

• Learn our methods for efficient, fast, pain free running with these run workouts

• Finally, follow these powerful (and at times painful!) mobility exercises to completely change your relationship to your body…how you recover from workouts, how efficiently you run and move, and how fast you can run without breaking down.

How To Use:

The Weekly Tuneup features three crucial aspects for your performance, you ability to beat injuries, and your ability to run more efficiently: A Run-focused workout, a Strength-focused workout, and a Mobility exercise or challenge to be done at the end of each of your workouts for that week. You can do both the run and strength workouts in one day, but we ideally recommend spreading these out.

For example (Week 1):

Run Workout

Warm Up: Run for ~5 minutes. Then stop and perform: Leg swings + hip circles. Arm circles + arm swings.

Mainset: Nose breathing mile (ok to extend this or incorporate it into a run workout you’re already doing).

Mobility Exercise: Finish with the Mobility Squat Challenge.

Strength Workout

Warm Up: 3-5 minutes of easy aerobic warmup. Then stop and perform: Leg swings + hip circles. Arm circles + arm swings

Mainset: Start with this core workout to get everything firing:  2-3 x Hollow Body Hold. Then perform the Squat & Pushup ladder. : 1-1, 2-2, 3-3, 4-4, 5-5, 6-6, 7-7….X-X.

Mobility Exercise: Finish with mobility squat challenge.

Ideally you should be doing the mobility exercise of the week at the end of every day! Doing the mobility exercise consistently after your work is done and you have cooled down sufficiently will maximize the benefits