Beginner Strength Training for Running | Week 1- 30 minutes

00:00 Introduction
00:11 Warm Up
03:50 Core Prep
09:49 Strength Circuit
26:02 Cool Down
In this beginner strength training for running workout, we go through strength movements that help improve running performance and prevent injury, all in just 30 minutes. The goal with this beginner strength workout for running is to introduce strength training at an approachable level.
This strength training for runners follow along requires no equipment 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.
Each, week, we will expand on these at home workouts for runners by adding new exercises, and/or added resistance to the exercises. If you are completely new to run strength training, go at your own pace, perform less reps, and take extra rest if you feel you need a break. Stick with this running strength training plan for 6 weeks and you will begin to see results! We recommend performing these 30 minute run strength workouts twice per week.
Written Plan:
Warm Up ~30 seconds each
Jumping Jacks
Fence Step Overs
Toe Walk
Heel Walk
Leg Swings
Core 1 round
Glute Bridge
Single leg Glute bridge
Side Plank
Hamstring Bridge
High plank shoulder taps
Side stance hip abduction
Main Strength exercises: 3 rounds
Body Weight Squats
Push up
Kickstand
Prone W/T 54321; reps then equal hold descending
Reverse Lunge
Calf Raises
Cool Down
Glute Stretch
Figure 4 Piriformis
Couch Stretch or Side lying quad

[@PeakFormHealthCenter]

When you are finished with both of your week 1 strength workouts for runners, follow along with week 2 here! kzbin.info/www/bejne/pmKlf4d5it-Cgdk

[@dominiquejazz]

Exactly what I was looking for! So glad it’s progressive as well- thank you so much!

[@PeakFormHealthCenter]

You are very welcome! I appreciate the feedback :)

[@paulalyssaclaire]

I really enjoy these, it is just what I am needing to add to my “off” season and slight injury downtime. Fits perfectly with the PT for my hammie strain.

[@dianaakweenda3654]

Thank you for the great workout. I will be following it every week 👏🏽💃👌🏽

[@starfish1151]

This is wonderful. Thank you.

[@PeakFormHealthCenter]

I’m glad you like it :)

[@bethbeck3167]

Just found this workout today and completed it. Excellent! I'll be moving on to week 2 next week (if not sooner). Appreciate the post workout stretches as well. Feels great.

[@PeakFormHealthCenter]

Glad you liked it :) I tried to make them build on one another then I have a couple intermediate level workouts as well.

[@DrTarL]

Thank you! Great workout!

[@PeakFormHealthCenter]

Glad you liked it! I took a little break form making new workouts but will be back on it soon!

[@dianemendoza9531]

I'm super excited to have found this and your channel! I have been looking for a VERY BEGINNER strength program to prepare me for a half marathon when I turn 50 next year.

[@PeakFormHealthCenter]

Happy to have you as a subscriber! Now is a perfect start to add strength to your routine. Happy to answer any questions you may have. Happy training!

[@cebs8962]

Just finished this amazing workout! I’ll be following this for my half marathon! ❤

[@PeakFormHealthCenter]

That is great to hear! Happy you found us :) Stay tuned for more workouts posted throughout the rest of the year!

[@carriephair1954]

😅Awesome, Travis! I’ll be ready to run with you Friday now!!

[@PeakFormHealthCenter]

You aren't supposed to do these!!!! You make me work too hard for a Friday stroll as is!!!

[@BarneyJ]

Nice vid, thanks. Probably too fast for beginners really though

[@PeakFormHealthCenter]

Thanks! And I agree.. didn’t realize how fast I went until I was doing the voiceover :/

[@gorretee]

Hi 🌞 Thanks for sharing this, I've been trying to find something like this to motivate me in starting to run 5K for a loooong time. I'm a total noob with running workouts... If I complete these twice a week, and plan to run 4x times a week, you reckon i should do these trainings in different running days? or should i combine these with the run (Before/after)?

[@PeakFormHealthCenter]

Good question. I would aim for these workouts 2x per week. I generally recommend combining them on days when you run. Run first, strength later in the day if possible. The idea is that you make your training days hard so then you can fully rest on your recovery days. If you do something every day, you run the risk of causing too much fatigue long term.

[@inaciamartin5511]

Hi, my name is Nos. I have a question. Should I do these workouts (1-6) all week long each week? I am a beginner RUNNER. SOO NEED SOME ADVICE. PLUS I'M A LITTLE ON THE HAVEY SIDE

[@PeakFormHealthCenter]

Hi Nos, thanks for tuning in :) I recommend doing week 1 twice for the week, then the week 2 workout twice for that week, etc. So that will give you 12 workout sessions over a 6 week period which is an amazing start. From there you can stick to twice a week and choose any of those workouts 1-6 and challenge yourself by adding some weight. Or if you feel ready you can jump up to the intermediate workouts I have posted :)

[@callumbannister8833]

Trying to hook my leg in that last stretch has me feeling like I’ve fallen out of a window. 😅

[@PeakFormHealthCenter]

lol ease into it! you can try hooking a towel around the ankle to make the stretch more accessible!

[@anushreebhattarai7394]

I really want to run a full marathon someday but current goal is to start with 3k or a 5k run. I am a complete beginner and on the heavier side. How many times a week do you reckon strength training combined with running?

[@PeakFormHealthCenter]

That is a great goal and you will set yourself up with success for ongoing healthy running. I tell my new runners to strength train 2x per week and run 4x per week. The consistency of running helps build stronger connective tissues and gets your body to adapt. These should be short runs, or walk jogs, etc. Hope that helps!

[@gracephosa3539]

I am 59yrs old, running marathons. Howcoften should I do strength training

[@PeakFormHealthCenter]

Depends. If you are just starting off. 2x a week is a good goal. If you have been doing some sort of strength training for a couple months minimum, then you can do 3-4x per week.