At the gym uses machines & weights. At home swaps in no-equipment versions of every exercise.
Warm-up
- Bike or brisk walk5 min
Raise core temperature before lifting.
- Dynamic mobility5 min
Leg swings, hip openers, bodyweight squats, arm circles.
Optional shakeout jog
- Easy jog2 mi (optional)
Loosen the legs before lifting, or skip straight to the weights if you'd rather.
Strength — legs
- Squat4 × 6–8
Squat to a depth you can control, driving through mid-foot. The biggest driver of lower-body strength.
💡 Lower reps build strength without the soreness that wrecks the next day's run.
- Sumo squat3 × 10
Wide stance, toes turned out — emphasises glutes and inner thighs.
- Bulgarian split squat3 × 8 / leg
Single-leg strength and balance — don't skip the weaker side.
- Calf raise (machine)4 × 12
Full range, pause at the top. The calves can't be too strong for a runner.
- Hip abduction (machine)3 × 15
More glute-med work for a stable, efficient stride.
Core circuit B
- Hanging knee raise3 × 12
Hang from the bar, curl the knees up and lower with control — no swinging. Deep lower-ab work plus grip and shoulder stability.
- Bicycle crunch3 × 20 / side
Slow, opposite elbow to knee, fully extend the other leg. Hits the obliques and the rotational control that keeps hips level.
- Copenhagen plank3 × 20–30 s / side
Top foot on a bench, hold a side plank. Bulletproofs the adductors — a common runner weak spot.
- Bird dog3 × 10 / side
Opposite arm & leg, slow and level hips. Anti-rotation control that transfers straight to your stride.
Cool-down & stretch
- Light walk3–5 min
Flush the legs and let the heart rate settle.
- Hip flexor + couch stretch45 s × each
Open the front of the hip after squatting/hinging.
- Hamstring + glute stretch45 s × each
Figure-4 and a forward fold to release the posterior chain.
- Calf + ankle mobility45 s × each
Wall calf stretch plus 10 slow ankle circles each side.
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