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Running and Strength Programme

Updated: Jun 27

Whoohoo, you have started running and being told you need to make sure you keep up some strength work. So what is next?

At Move Sports Physiotherapy & Pilates in Geelong, we are passionate about empowering you to move safely and improve your performance. See below for an example strength program, with an explanation for why you should include these components in your strength and running program. Be mindful that this is a weights-specific workout; if weights aren’t your thing, stay tuned for more clinical Pilates and strength training for runners.

Basic Strength For RUNNERS – what should you include in your program and why


· Banded crab walks

· Single leg squat with hip ER isometric into the wall

· Banded Monster walks

Why is this important?

· Get muscles ready – increase Action potentiation

· Hip External Rotation strength and control

· Hip extension and lateral control


Squat and Deadlift 4 sets 5-6 reps

· Build strength: quadriceps and hip extensors

· General lower body musculotendon stiffness.

Power clean/Power snatch 4 sets 5-6 reps

*We strongly recommend you be guided by your physiotherapists/exercise physiologist to get this movement right.

· Rate of force development and lower limb power.

· Eccentric strength.

· Compliance of lower body joints.

Split squat/ Step ups explosive with weight 3 sets x 8 reps

· Single leg strength, reduced side-to-side differences

· Neuromuscular control around knee/foot.

· Single leg eccentric control.

Hip Extension/Back extension. 4 x 8 reps

· Force development within the posterior chain.

Calf strength – gastrocnemius/soleus 4 x 10reps

· Shock absorption capacity; increase Achilles stiffness.

· Propulsive force.

· Muscle cross-sectional area for maximizing plyometric.

Not sure what to do – or if you have the movements right? Book an appointment, and we can work with you to help you MOVE towards your goals.

Running guide

If strength training isn't for you or your body get in touch and we also explore how clinical pilates may help build your strength and endurance, ensuring you run injury free and easy.


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