Welcome to our video series on general strength for runners. Below you'll find a progressive series of exercises that you can do at home that will help make you a stronger, faster, more efficient runner who is less susceptible to injury.
If you're familiar with the introductory text that follows, go to Video #1 | Video #2 | Video #3 | Video #4 | Video #5
Again, this is meant to be a progressive series. Start with the first video and master these exercises. When you can regularly do the first series without fatigue, then you can add the exercises in the second video, which are slightly more challenging. Once you can do all of the exercises shown in the first two videos, try to do them according to this schedule:
| Week | Nutrition - Weight Loss | Leg Circuit | Pedestal | Cooldown |
| Weeks 1-2 | Easy Day | Myrtl | ||
| Hard Day | Hold 20 sec. each, rest 2 min., repeat | Myrtl | ||
| Weeks 3-4 | Easy Day | Hold 20 sec. each, rest 2 min., repeat | Myrtl | |
| Hard Day | LC #1 | Type of Day, no rest | Myrtl | |
| Weeks 5-6 | Easy Day | Type of Day, no rest | Myrtl | |
| Hard Day | LC #1 | 5 Hold 20 sec. each, rest 2 min., repeat | Cannonball | |
| Weeks 7-8 | Easy Day | Type of Day, no rest | Myrtl | |
| Hard Day | LC #2 | 5 Hold 20 sec. each, rest 2 min., repeat | Grant Green |
These exercises are best done after training. But if you can't do them then, find another time during the day to set aside a few minutes for this routine. Your running body will thank you for the small investment in time these exercises ask.
How to Increase Mileage Running.
Jay Johnson blogs at CoachJayJohnson.com.
