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Workout for Runners
Workout for Runners
Workout for Runners
Nov 7, 2025
Nov 7, 2025
Nov 7, 2025
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Running
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Running
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Running
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Muscle
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Muscle
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Muscle
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Core
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Core
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Core
This training series was created to protect and develop your muscles while working simultaneously with your running training.
This program should be performed twice a week, preferably on a different day than your running session. Do Session 1 on one day and Session 2 on another.
This training series was created to protect and develop your muscles while working simultaneously with your running training.
This program should be performed twice a week, preferably on a different day than your running session. Do Session 1 on one day and Session 2 on another.
This training series was created to protect and develop your muscles while working simultaneously with your running training.
This program should be performed twice a week, preferably on a different day than your running session. Do Session 1 on one day and Session 2 on another.
SESSION 1 – Lower Body & Core
SESSION 1 – Lower Body & Core
SESSION 1 – Lower Body & Core
LEG PRESS (machine option) 3 sets of 12 reps with moderate weight
Focus: quadriceps, glutes, and calves
Dumbbell Squat
(option without machine)
3 sets of 12 reps
Hold a dumbbell in each hand at your sides and perform squats using your body weight.
LEG PRESS (machine option) 3 sets of 12 reps with moderate weight
Focus: quadriceps, glutes, and calves
Dumbbell Squat
(option without machine)
3 sets of 12 reps
Hold a dumbbell in each hand at your sides and perform squats using your body weight.
LEG PRESS (machine option) 3 sets of 12 reps with moderate weight
Focus: quadriceps, glutes, and calves
Dumbbell Squat
(option without machine)
3 sets of 12 reps
Hold a dumbbell in each hand at your sides and perform squats using your body weight.
SESSION 2 – upper Body & Core
SESSION 2 – upper Body & Core
SESSION 2 – upper Body & Core
Lat Pulldown (machine option)
3 sets of 12 reps with moderate weight
Focus: back and shoulders, to strengthen posture and balance while running
OR
Dumbbell Row (option without machine)
3 sets of 12 reps on each arm
Lat Pulldown (machine option)
3 sets of 12 reps with moderate weight
Focus: back and shoulders, to strengthen posture and balance while running
OR
Dumbbell Row (option without machine)
3 sets of 12 reps on each arm
Lat Pulldown (machine option)
3 sets of 12 reps with moderate weight
Focus: back and shoulders, to strengthen posture and balance while running
OR
Dumbbell Row (option without machine)
3 sets of 12 reps on each arm