Is Your Running Plan Appropriate for You?

Strength Day Example For a Runner

Foam Roll: IT band/Glutes/Calves
Stretch: Glutes/Hip flexors/calves
Dynamic warm up and movement prep. drills
Core Work:
1a) Front Plank 2x20 seconds
1b) Hip Lifts with mini-band around knees 2x20 seconds
1c) Birddog 5x5 seconds
1d) Deadbug x10
Power Work:
1a) 1-leg hop and stick x 4/leg (focus on landing mechanics)
1b) Med. Ball OH Slams x 6
1c) Med. Ball Chest slams x 6
Strength Work:
1a) 1-leg squat x 6
1b) Suitcase carry walks
1c) Inverted Rows x technical failure
2a) Stability Ball leg curls x 8
2b) ? kneeling cable chops x 8
2c) Lateral push-ups walks x5 left/right x 2

Random running without attention to progressions, strength development and smart tactics will lead to injury. You have to understand your body, pay attention to signs of overuse/overtraining symptoms and be willing to adjust the program accordingly. As an industry, let's not bastardize running; let's reward people for getting out there, pushing themselves and improving their health. The key is education. If you are a strength coach or running specific coach, hammer knowledge into the runners you train about smart training principles and get them to understand the complete picture. If you are a runner, be wise. Don't just run without adding other elements to the program. Let's remember, running is a sport that many people enjoy. Let's encourage activity and promote smarter training so we can continue living healthy and taking advantage of every day!

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About the Author

Justin Levine

Justin Levine is a fitness specialist and triathlon coach in Visalia, California. He is the owner of California Fitness Academy and president of The Visalia Triathlon Club. His philosophy is to enhance an individual's functional movement, posture and dynamic flexibility to maximize triathlon performance. You can email Justin at or read his e-book, The Complete Triathlete, at

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