#Running Weight Training

If you’re a runner and you aren’t strength training! DO THIS! If you want more of these workouts, comment RUNNER and I will send you a link to my 4-Week Runners Strength plan! 💪 1️⃣ Glute Bridge x 12 2️⃣ Single Leg RDL x 8 3️⃣ Lunge x 10 4️⃣ Copenhagen x 20s each side 5️⃣ Jump Squat x 20s ✅ 4 rounds with 30s rest

Save this one runner friends - it’s quick 🏃🏽‍♀️🫶🏼✨ Comment ‘STRONG’ I’ll dm ya a free week of workouts on me. Strength for runners ✨ that’s simple 🩷 FYI - 3 rounds of this 🫶🏼✨ && I dooooont like to say what weight I’m using bc we’re all at different levels of fitness & they weight your choosing should be appropriate to you and where you’re at right now but I’ll add for visibility: • thrusters - 15lb in each hand • SLDL - same ^ • chop & lift - 15lb • march - 25lb • lunge hold - 25lb 🫶🏼✨

Strength training for runners: 👇🏼🏃🏼‍♀️ It’s not about lifting heavy to bulk up, but about building strong, resilient muscles that support your running, improve your posture, and keep injuries away. 🔥This strength set targets the essentials: - Squats 3x10 - RDLs 4x8 - Reverse Lunges 3x10 - Weight Plate Dragons 3x8 - Weighted Calf Raises 3x15 ✅ Save this for your next strength session & check out my 12-week strength program for runners in my bio! ✨🏃🏼‍♀️ . #fitness #gym #workout #fitnessmotivation #fit #motivation #bikini #training #health #travel #healthylifestyle #lifestyle #love #gymlife #gymmotivation #sport #summer #healthy #healthyfood #muscle #running #fitnessmodel #exercise #food #fitnessjourney #fashion #happy #girl #model #style

Runners Workout ⬇️ Or for anyone who plays sport that involves running: 7 simple exercises which can be done at the home or in the gym so there is no excuses. Give this one a go 🏃‍♂️ • • • • • • • • • • Runners workout running motivation fitness self care body weight workout #bodyweightworkout #runnersworkout #runningmotivation #fitness #selfcare

👇 runners, stop training like this Training in the gym is a lot more than just getting on machines. It’s about: Training and teaching your body to absorb impact and return that energy. Because that’s exactly what running is. Things like: -walking lunges -drop jumps -pogo jumps -knee bended calf raises -box jumps These all help you build the muscles necessary for becoming a strong runner. They train your muscles and tendons to act like springs by absorbing impact and releasing it efficiently with every stride. This way: You waste less energy. You maintain a smoother form. And you reduce your chance of injury. I used to train legs like a bodybuilder but it just left me with heavy legs and sloppy form. And my knees, calves, and shins were absolutely shocked and in pain. But… When I switched to training legs like an athlete, running became a lot less painful and a lot more enjoyable. So please if you’re a runner - train your legs like an athlete, not a bodybuilder. Hope this helps 🦵

✨4 exercises to improve running stride✨ Improving your stride isn’t about making it LOOK perfect, but about making it efficient, comfortable, & low injury risk. Adding specific strength exercises is one way to improve your running stride. ⬇️Exercise Details⬇️ 1. Banded single leg RDL with knee drive: works on single leg strength & stability as well as strengthens the posterior chain which helps to propel us forward during running. 2. Banded lateral lunge to knee drive: this exercise works the muscles in the frontal plane which help control side to side movement during running. 3. Banded march to external rotation: this exercise works the hip flexors in multiple planes. The hip flexors drive the knee up and forward during swing phase. 4. Front foot elevated reverse lunge to knee drive: this exercise targets the glutes, hamstrings, & quads while also working on single leg strength & stability. Try 2-3 sets of 8-10 reps for each of these exercises! I hope these are helpful!🤗 #physicaltherapy #physicaltherapist #running #runnersofinstagram #fitness #strengthtraining #strengthtrainingforrunners #runner #marathontraining #injuryprevention

If you’re serious about both running and lifting, here’s a split that maximizes strength and endurance without burning you out: 🏋️‍♂️ Day 1: Lower Body Strength Focus on squats, box squats, and lunges to build powerful legs. Strong glutes and hamstrings help prevent injuries and improve your running efficiency. 🏃‍♂️ Day 2: Easy Run Run at a comfortable recovery pace to promote blood flow. This run helps build your aerobic base and endurance without too much strain. 5-15km run. 💪 Day 3: Upper Body Strength Push/pull exercises like bench press, rows, and pull-ups. Include bodyweight and traditional strength exercises. 🏃‍♂️ Day 4: Interval Run Short, intense sprints or tempo runs to build speed and VO2 max. I love doing 5 mins on 2 mins on repeating x 5 - deadset love these days. 🏋️‍♂️ Day 5: Full Body Power Explosive movements like cleans, box jumps, and med ball slams. These exercises enhance muscle coordination, speed, and athleticism. These are my favourite days! 🏃‍♂️ Day 6: Long Run Your endurance builder. Run at a steady pace and focus on maintaining your rhythm and breathing. In your peak weeks this should be 20-30km runs. 🛌 Day 7: Rest or Active Recovery Allow your body to recover fully. Light activities like stretching, yoga, or walking keep you moving without adding extra stress. Recovery is where real progress happens! This balance helps you get stronger, faster, and fitter without burning out. Let’s go! 🔥💪🏃‍♂️ #PrimeTrain #RunAndLift #StrengthAndEndurance #AthleteMindset #FuelForPerformance