The Running Channel and Kiprun have teamed up to provide expert Run Clinics. Run Clinic 1 focused on exploring Strength & Conditioning for runners, including going through example exercises which runners can incorporate into their routine to support their running.
Introduction to Strength & Conditioning
Strength & conditioning exercises aim to complement your running, they should not entirely replace running, nor should you solely use running to ‘condition’ yourself. The S&C work initially is an enabler. It will make the structures in our body (tendons, bones, muscles) more robust to tolerate the loads and stresses experienced when running, hopefully reducing the risk of developing injury.
Focus on developing good movement patterns initially. This means starting with either no additional weight or very low weight/resistance.
Reps and sets? If you are new to strength & conditioning exercises, focus on completing a higher number of repetitions eg doing 10-15 reps, and completing 3 sets in total. As you become more experienced, you can add additional weight to some of the exercises and reduce the number of repetitions to nearer 6-10 reps, aiming to complete 3-4 sets.
Don’t worry about ‘bulking up’. If you’re running a few times a week and complementing the running with strength & conditioning training 2-3x weekly it is very unlikely you will gain huge muscle mass that will negatively impact running.
Focus on functional movements and good posture/movement during each.
Where there are progression options, the option marked with * will be carried out in the live session.
Preparation & Activation
In an ideal world, you would spend 5-10 mins doing some basic movements to prime your body for the exercises you intend to do.
These movements mobilise the joints that we will be working eg hip mobility in preparation for double leg squats.
Walking lunge with trunk twist: 8m, 2-3 sets
Hip circles ie hip flexion, hip abduction (open the gate), hip extension: 8-10 reps, 2-3 sets
Glute bridge or hip thruster: 10 reps, 2-3 sets
The main workout
Depending on the time available, consider the workout below as a menu of exercises – you might aim to do half in one session and the other half in another if you do two workouts a week, for example.
Lower body / full-chain movements
These can be broken down into squatting movements, hip-hinging movements, and stepping movements:
Squat – 12 reps, 3 sets:
*Double leg squat, body weight
Goblet squat (small weight – held at chest level)
Progress to bar across shoulders (reduce number of reps as weight increases)
Split squat – 8 reps each leg, 3 sets:
*Split squat – focus on dropping the back knee down towards the floor rather than shifting weight too far forwards over the front knee. Front knee should not travel beyond the front of the foot.
Rear foot elevated split squat – back foot on bench or step
Progress to holding dumbbells / bar on shoulders
Romanian deadlift (RDL) – Use foam roller on thighs as way of getting the technique correct of ‘hinging’ from the waist:
*Double leg – 12 reps, 3 sets, body weight
*Single leg – 8 reps each leg, 3 sets, body weight
Can progress to 2x dumbbells or bar
Glute bridge – 10 reps, 3 sets:
*Shoulders and feet on floor, knees at right angles, body weight
Shoulders on bench, resistance band, weight plate or bar on hips
Variations for glute & hamstring as required:
Single leg version of hip thruster, slow movement, focus on squeezing glutes
Move feet further away from body (knee angle much greater than 90 degrees) and lift toes away from floor so weight is applied through heel. Lift hips and feel work in belly of hamstring. Double leg, progress to single leg.
Foot & Ankle
Calf raises – 15-20 reps, 3 sets body weight. Progress to weighted as able.
Straight knee
Bent knee (alternate either straight or bent leg each S&C session)
Trunk
With these core exercises, our focus is resisting excessive uncontrolled movements – for example during the plank, you should be resisting excesseive lower back arching.
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