Runner Strength A

Lower-body strength to support running.

Duration

35–50 min

Level

Intermediate

Equipment

Dumbbells, low step and stable support

Exercises

5

Targets: Quads, Hamstrings, Calves, Core

Exercises

Goblet Squat
3 sets · 8-10 · 120s rest

Control depth with heels planted.

Swap: Leg Press

Dumbbell Romanian Deadlift
3 sets · 8-10 · 120s rest

Hinge at hips with weights close.

Swap: Glute Bridge

Supported Step-Up
2 sets · 8/side · 90s rest

Use a low step; control descent.

Swap: Split Squat

Standing Calf Raise
3 sets · 10-15 · 75s rest

Pause at top and bottom.

Swap: Seated Calf Raise

Side Plank
2 sets · 20-30s/side · 45s rest

Keep hips aligned.

Swap: Side Plank from Knees

General fitness template, not injury rehabilitation. Stop for sharp pain, dizziness or chest symptoms. General fitness template, not injury rehabilitation. Stop for sharp pain, dizziness or chest symptoms.