SCRR STRENGTH TRAINING FOR RUNNERS

Beginner’s Routine 

  • Goal:  Improve core engagement, glute activation and balance

    Equipment: Mini Loop Bands or Slingshot Band (both available on amazon)

    Frequency: 2-3 times per week


    Glute Activation Warm-up
    :

    Alternate exercises / 45 seconds rest between sets / 3 rounds

  • Mini Loop Band Lateral Steps – 20 steps in each direction
  • Mini Loop Band Squats – 10 reps

  • Core and Glutes Circuit
    :

    Perform all exercises in a circuit / 45 seconds rest between rounds / 3 rounds

  • Plank – work up to holding for 45 seconds 
  • Dead Bug – 8 to 10 reps per side (alternating)
  • Glute Bridge – 15 to 20 reps
  • Clamshells – 8-10 reps per side


  • Balance:

    Alternate sides with 15 seconds rest between sides

  • Single Leg Balance and Reach – 6 reps in each direction per side


Advanced Routine

Goal:  Improve core engagement, glute activation and balance

Equipment: Mini Loop Bands or Slingshot Band (both available on amazon)

Frequency: 2-3 times per week


Glute Activation Warm-up:

Alternate exercises / 45 seconds rest between sets / 3 rounds

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