What This Workout Focuses On

This runner strength workout starts with squat to chair as the main exercise, then moves into accessory work for the core, glutes, adductors, and calves. The goal is to improve lower body strength, pelvic control, trunk stiffness, and running-specific support so you can handle training better and move more efficiently.

• Squat to chair to build lower body strength and improve squat mechanics
• Front planks and side planks for core endurance and trunk control
• Fire hydrants and kickbacks for glute strength and pelvic stability
• Side-lying adductor raises for inner thigh and hip support
• Isometric calf raises for lower leg strength and running carryover

Workout Details

Main Exercise: Squat to Chair

Main Exercise Volume: 3 sets of 8 reps with 3-minute recovery between sets

Accessory Work: 3 rounds of follow-along accessory exercises

Difficulty: Beginner to Intermediate

Equipment: Optional weight for squat to chair, optional chair or box for squat depth, wall for form feedback on fire hydrants, optional resistance band

Exercises Included

• Squat to Chair (Main Exercise – weight optional)
• Front Plank
• Side Plank
• Fire Hydrants
• Kickbacks
• Side-Lying Adductor Raise
• Isometric Calf Raise

How to Use This Workout

Use this workout 1–2 times per week as a dedicated strength session for runners. Start with a controlled squat to chair pattern and choose a load that becomes challenging by the third set while still allowing good form. On the accessory work, stay diligent about hip and trunk position rather than just rushing through the reps.

Always consult with a healthcare professional before beginning a new exercise routine. Stop if you experience pain.