Strength days aren't optional extras. They're where your running actually gets better.
Building strength and fatigue resistance here means every mile costs you less later. Hills stop being a threat. Your legs hold form when they'd otherwise start breaking down, and that's where injuries happen.
Work through the exercises below in order, one set at a time, using the videos as your guide.
For the circuit, run through one set of each exercise back to back, rest, then repeat the full round.
Do this 2-3 times per week, ideally on non-running days or right after an easy run.
RAISE THE BAR WITH US
EXERCISES
GOBLET SQUAT
BRIDGE
SPLIT SQUAT
DEADLIFT
CALF RAISES
DROP SQUATS
VERTICAL JUMPS
WALL SIT (CIRCUIT)
FRONT PLANK (CIRCUIT)
BAND SIDE STEPPING (CIRCUIT)
2 LEG POGO HOPS / JUMP ROPE (CIRCUIT)
BE READY 2 PERFORM!
Rehab 2 Perform is a Fitness Focused Physical Therapy & Sports Rehab Company currently with 15+ locations across Maryland and Virginia.
Through an Evidence Based and Modern Approach to Physical Therapy, R2P serves the Active Adult, Competitive Athlete, and those looking to be more Active by focusing on movement, functionality, and not necessarily on pain. We will have you Ready 2 Perform!
Runners who train hard and skip strength are the ones who end up in our clinic asking what went wrong. A running analysis tells you now, not after something breaks. One hour with a performance physical therapist. Real answers about your mechanics, your strength gaps, and what's actually limiting your run.