Holding a dumbbell or kettlebell at chest height, squat deep. This teaches proper bracing and thoracic extension. 2. Single-Leg Romanian Deadlifts (RDLs) The king of running exercises. Holding a weight in one hand, hinge at the hips while standing on the opposite leg. Focus on hamstring stretch and balance. 3. Walking Lunges Step forward into a lunge and drive through the front heel to stand. Mimics the drive phase of the running gait. 4. Step-Ups Step onto a box/knee-height platform. Drive through the heel. Do not push off the back leg. 5. Plank (Front and Side) Hold for 45–60 seconds. Focus on keeping the hips tucked under and the core braced.
To maximize gains without overtraining, a 12-week program is typically divided into : 12 week strength training program for runners
Stick to this plan for 12 weeks, and you’ll feel the difference on every hill, sprint finish, and recovery day. Holding a dumbbell or kettlebell at chest height, squat deep
: Introduce heavier weights and moderate reps (6–10) to build raw force production. Single-Leg Romanian Deadlifts (RDLs) The king of running
High reps (10–12), lower weight; focus on core and single-leg stability. Building Muscle
Activate dormant muscles, learn proper form, build tendon resilience. Frequency: 2x/week (non-running days or after easy runs). Reps/Sets: 3 sets of 10–15 reps. Rest 45 sec.