Dynamic Runner Strength Program


This 8 – 12 week program is designed to build and strengthen the foundation of a runner – 5k to Ultramarathon.

Strength training is the secret weapon that will take your running to the next level and help you meet your goals.

More information below…

SKU: DRSP Category:


The program is designed especially for runners to:

  • improve form
  • prevent injury
  • build strength
  • improve overall performance.

It is best to start this program in the off season or beginning of training for spring or fall season.

You can choose do this program 3 sessions per week for 8 weeks, or 2 sessions per week for 12 weeks. The exercises are designed to be completed in succession. Be sure to still maintain at least 1 rest day a week in your training cycle.

The program has 4 types of sessions:

  • Lower Extremity Injury Prevention – think of this as fine tuning and firing muscles youdidn’t know you had.
  • Upper Extremity Posture/Form – to strengthen the upper back to open up the tight chestwhich will aid in easier breathing.
  • Lower Extremity Strength – building strength in the glutes, hamstrings, and quads toincrease overall strength and endurance.
  • Upper Extremity Strength – build strength in arms to assist when legs are fatigued.

Because this is a custom program specifically for runners, there is a lot of variation in Lower Extremity Exercises and less in Upper Extremity to primarily focus on the demands of running.

Equipment Needed:

  • Resistance Bands
  • 12” Box/Step
  • Various Free Weights
  • Swiss Ball
  • Medicine Ball #5-10#