Sample Strength Session

Thank you for your interest in Running Buddy. This workout gives an insight into the way I think a gym session should be structured for runners. The exercises chosen target the key muscle groups and movement patterns that runners should be focusing on. During a base training period I recommend doing two challenging strength sessions per week. During a phase when you are racing more regularly or coming towards the peak of a marathon block one session per week can allow strength to be maintained.

1) Countermovement Jump

(2 sets of 5 reps)

2) Double Leg Pogo

(2 sets of 15 reps)

3) Hex Bar Deadlift

(4 sets of 5 reps)

4) Long Lever Hamstring Bridge

(3 sets of 30 seconds each side)

5) Single Leg Heel Raise (Weighted)

(3 sets of 10 reps each side)

Guidelines

I recommend completing a short warm up before starting this session. Bodyweight squats, lunges and heel raises should be included. You could also use the movements from the Pre Run Routine.

Complete each exercise in the order they appear for the programmed number of sets. The first exercise can be a maximal effort. The second exercise I recommend starting with approximately 75% of your max jump height. You can increase this as you become more familiar with the exercise. Try to get off the ground quickly.

Only complete the hex bar deadlift (no.3) if you're comfortable with the technique. Complete an extra warm up set if you feel like you need it. The last 2 or 3 reps in a set should feel difficult.

You can complete the fourth exercise with two heels on the bench if one leg feels too challenging. This should feel very tough for the last 5-10 seconds.

You do not need to use weight for this exercise. Aim to be able to do 15 good quality reps per side before adding weight.

Enjoy the workout!

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