Strength for Runners – Beginner Series

I’m a firm believer that strength work is a crucial part of any successful running routine. This routine focuses mostly on the hips and core. When these areas have adequate strength you will be able to hold good form for longer, allowing you to run faster and with less injuries. Make sure you can perform each movement perfectly before adding the more difficult variations. Remember… Practice makes permanent, but perfect practice yields positive results!

All these movements can be done at home with either body weight or simple resistance bands. I even use Home Depot 5 gallon buckets filled with sand to add weight; no fancy equipment needed! I recommend completing this routine three times per week with 3 sets of 10 reps for each movement. For the planks, hold each position for 30 seconds or until you break form.

This video includes: lateral band walks, monster walks, push-ups, push-up with reach, planks, air squats, dead lifts, farmer walks, glute bridges, and core stability reaches.

Strength for Runners – Intermediate Series

I’m a firm believer that strength work is a crucial part of any successful running routine. This routine focuses mostly on the hips and core. When these areas have adequate strength you will be able to hold good form for longer, allowing you to run faster and with less injuries. Make sure you can perform each movement in our “Strength for Runners – Beginner Series” perfectly before adding the more difficult variations. Remember… Practice makes permanent, but perfect practice yields positive results! Each movement in this video is simply a more difficult variation of the movements in our previous video. These variations will challenge your balance and core stability.

All these movements can be done at home with either body weight or simple resistance bands. I even use Home Depot 5 gallon buckets filled with sand to add weight; no fancy equipment needed! I recommend completing this routine three times per week with 3 sets of 10 reps for each movement. For the planks, hold each position for 30 seconds or until you break form.

This video includes: lateral band walks, monster walks, push-ups, push-up with reach, planks, air squats, dead lifts, farmer walks, glute bridges, and core stability reaches.

Pre-Run Movement Prep

Looking for the perfect pre-run or pre-race warmup routine? Well here you go…

In this video I cover my favorite movements to get my body ready to run. Try this series out before you start your morning run or race warm up jog. Start with calf and achilles activation, then move to the hips and thoracic spine with a Verstegen Stretch “World’s Greatest Stretch”. Finishing with a series I learned from Bobby McGee.

Morning Mobility for Runners

I’ve found the best way to enjoy running is staying injury free. Less injuries equals more running, and at Reno Running Company we believe that is a very good thing 🙂

In this video you will find the morning mobility routine I preform EVERY DAY. It includes some trigger point and active release techniques, along with foam rolling and some dynamic stretching. This video and the next video in our series, Pre-Run Movement Prep, will help get your body ready to run.

Nobody likes the feeling of those first few miles where your body feels stiff and creaky. Challenge yourself to start every morning with 10-15 minutes of mobility and movement prep and I guarantee running will become more enjoyable.