Your Strength Workout

You’ll do these exercise before each run AND on non-running days as a strength workout.

ON RUNNING DAYS – Before each run: 10 reps (on each leg) of each
ON STRENGTH DAYS: 2-3 sets of 10 reps (on each leg) of each


Squats (or side walking squats)

Forward lunges (or walking lunges)
Reverse lunges with trunk rotation
Side lunges
High kicks
Leg swings (front to back and side to side)
Hip rotation (hurdles)

On non-running “Strength” days add:
30-60 second plank
30-60 second side plank

Stretch after every run, and as needed on other days. If you have a particularly sore muscle and need stretching ideas, let me know!