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Runners: Strength & Stretch

Runners: Strength & Stretch

In order to be an effective tool, running needs to be combined with cross-training as well as proper nutrition.

This program is designed to combine strength training, stretching and running. By integrating cross-training into your running routine, you can crush those miles while toning up! The strength workouts are designed in different planes of motion to keep your body healthy. Because running happens in one plane of motion we use specific exercises in the strength workouts to work laterally.

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Runners: Strength & Stretch
  • Runners Workout: Full Body

    Incorporating new, unique exercises that take you outside the usual sagittal plane of motion that happens in walking, running, lunging. Fire up muscles like the glute med (think side glutes), glute min and the transverse abdominis. Combined with planks, push-ups and dips for a well rounded worko...

  • Saturday Stretch

    Great as a stand-alone stretch session, or add at the end of a walk or run!

  • Stretch: Feet Rolling

  • Stretch: Flex 5

    5 full body stretches! Grab a neck tie, yoga strap or towel to assist in these stretches.

  • Stretch: Full Body

  • Stretch: Pre-Run Warmup Stretch

    Prior to outdoor exercise -- use these 6 dynamic stretches to prepare your body for outdoor walking or running. Increase range of motion, prevent injuries and warm the heart/muscles for exercise.

  • Stretch: Post-Run Flexibility

    Create length and flexibility with these 8 static stretches. This is a post-workout stretch so you should come into this session with warm muscles. Equipment Needed: hand towel.

  • Stretch: Post-Run Foam Roll

    One of the best ways to keep your muscles strong, healthy & supple! Stretch them out and break up tight tissues with the 4 post-running stretches. Equipment needed: 36" foam roller.

  • Stretch: Quads & Hams

    5-10 minute mini sessions that you can add-on to any workout! Equipment needed: foam roller and a stretching strap (or a neck tie)

  • Stretch: Tight Hips

    5-10 minute mini sessions that you can add-on to any workout! Equipment needed: foam roller

  • Tip: How do I know I need Physical Therapy?

    PT’s specialize in the musculoskeletal system and how it has to ALL work together for efficient and pain free motion. Our bodies are REALLY good at compensating, and it is so helpful to have someone who is skilled in finding those compensations, correcting them and showing you how to keep them fr...

  • Tip: Rest Day

    Rest days are equally as important as "work" days! Think of your rest day as a leisure or active recovery day, not a sedentary-do-no-activity day. Rest helps muscles recover and reduces micro trauma in muscles. In general some movement also reduces soreness, increases blood flow and reduces some ...

  • Tip: Running and your Pelvic Floor

    Your core/trunk is a transfer station for everything that goes on in the body. Running dramatically increases the amount of force through the core, pelvic floor and legs. Starting running too soon can wreak havoc on your pelvic floor (PF). Its primary job is to keep that baby in and then
    afterwar...

  • Transverse Abs: 7 for the TA

    Because the transverse abdominis (TA) is known as the corset muscle, it is the one we want to hit up to get those pre-mommy tummies back. We need train all four of our abdominal muscles (TA, rectus abdominis, internal and external oblique), but the TA is essential for getting a flatter tummy and ...

  • Runners Strength & Stretch Calendar

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  • Running Guide

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