Resilient Runner : Strength for Runners Plan
WORKOUT SUMMARY
Main Goal
Sports Specific
Workout Type
Strength Training
Fitness Level
All Levels
Program Duration
6-Week
Days Per Week
3-4 Days/week
Time Per Workout
30-40 minutes
Equipment Required
Resistance Bands, Dumbbells
Target Gender
Other
Strengthen, stabilize, and bulletproof your body for optimal running performance.
Most runners overlook strength and mobility — until injuries strike. This program focuses on reinforcing running-specific muscles, boosting core stability, and improving hip mobility. Perfect for adding alongside your running schedule without overtraining.
Lower Body Strength Foundation (Runner’s Power)
| Exercise | Sets | Reps |
| Dumbbell Goblet Squat | 4 | 12-15 |
| Dumbbell Romanian Deadlift | 3 | 8-12 |
| Banded Single Leg Glute Bridge | 3 | 12-15 |
| Banded Step up | 3 | 10-12 per leg |
| Banded Walk | 3 | 20--30 |
| Standing Calf Raise | 3 | 15-20 |
| Weighted Seated Calf Raise | 3 | 12-15 |
Core Stability & Hip Control (Bulletproof Core)
| Exercise | Sets | Reps |
| Dead Bug | 3 | 12 |
| Side Bridge Hip Abduction | 3 | 12-15 |
| Bird Dog | 3 | 12-15 |
| Hollow Hold | 3 | 5 |
| Shoulder Tap Push up | 3 | 12-15 |
| Cable Half Kneeling Pallof Press | 3 | 12-15 |
Dynamic Mobility + Strength Endurance (Runner’s Fluidity)
| Exercise | Sets | Reps |
| Bodyweight Walking Lunge | 3 | 12-15 per leg |
| Dumbbell Bulgarian Split Squat | 3 | 8-12 per leg |
| Dumbbell Single Leg Deadlift | 3 | 8-10 per leg |
| Resistance Band Lateral Walk | 3 | 10-12 steps per side |
| Bridge Hip Abduction | 3 | 12-15 |
| Standing Hamstring Stretch | 3 | Hold 30 sec |
| Dhanurasana Rocking Bow Pose | 3 | 20-30 sec |
Runner’s Performance Booster (Speed, Agility, Strength Focus)
| Exercise | Sets | Reps |
| Dumbbell Reverse Lunge | 3 | 8-12 per leg |
| Skater | 3 | 10-12 per leg |
| High Knees | 3 | 60 seconds |
| Squat Hold Calf Raise | 3 | 12-15 |
| cat cow | 3 | 15-20 |
| Kneeling Quad Stretch | 3 | 20-30 seconds per leg |
Daily Dynamic Warm-Up Before Each Workout
| Exercise | Sets | Reps |
| Single Arm Circles | 3 | 12-15 each |
| STANDING KNEE HUGS | 2 | 30 seconds each side |
| Side Lunge Stretch | 3 | 20-30 seconds per leg |
| Kneeling T Spine Rotation | 3 | 10 |
| Butt Kicks | 3 | 30 |
