Beginner Strength Training for Running | Week 3- 30 Minutes

00:00 Introduction
00:17 Warm Up
03:24 Core Prep
09:21 Strength Circuit
30:23 Cool Down

This is week 3 of our 6 week beginner running strength training program. If you are completely new to strength training, check out our first video linked at the top of the comments section. It introduces many of the movements that I will be using throughout the 6 beginner strength training for running videos.

This strength training for runners follow along requires no equipment (dumbbells or kettlebell encouraged!) which makes it perfect for at home strength training for runners. The video is a 30 minute strength training for runners including warm up, core activation, and a 3 round circuit of strength exercises. These videos are great for marathon, half marathon, 10k, and 5k strength training. If you are starting a couch to 5k training plan, these workouts will help avoid potential overuse injuries from running.

Workout- No equipment needed, Dumbbell or Kettlebell Recommended

Warm Up
Jumping Jacks
Toe Walk
Heel Walk
A Skip
Figure 4 run
Pogo

Core
Single leg glute bridge
Side stance Hip Abduction
Copenhagen
Hamstring bridge March
Plank

Main set, 3 rounds 8-12 each movement
Cyclist squat
Narrow push up
Kickstand with dumbbell or kettlebell
Founder- A, W, Y, 2 x 5 pulses
Split squat with chair- Dumbbell or Kettlebell for more of a challenge
Runners calf raise/soleus raise

Cool down
Figure 4
Hip flexor
Hamstring
Frog
Glute Hug