RECREATIONAL SPORTS GUIDE
Two strength sessions for recreational runners
Fit basic lower-body and trunk training around your weekly runs.
Strength work can sit alongside easy running when you leave room for recovery. Start with simple movements and keep hard sessions separated if possible.
A sample week
- Day A: split squat 3 × 8 per side; calf raise 3 × 12; side plank 2 × 20 seconds per side.
- Day B: hip hinge 3 × 10; low step-up 3 × 8 per side; farmer carry 3 × 30 seconds.
Make it work
Adjust strength volume during higher running weeks, and avoid changing everything at once.
Choose a comfortable range of motion and adjust the exercise if it causes pain.
Why these movements?
These are practical training choices based on the demands of the activity, rather than proof that one exercise uniquely improves performance. Progress load and volume gradually.
Supported split squat
Unilateral leg work builds strength through a running-relevant stance.
SEE TECHNIQUE ↗
Single-leg calf raise
Calves take repeated load during running; progress gradually.
SEE TECHNIQUE ↗
Side plank
Trunk stability supports efficient movement without promising injury prevention.
SEE TECHNIQUE ↗General resistance training principles: ACSM position stand ↗
This is general fitness education. Select loads and exercises that suit your health and ability.
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