Most runners know the feeling. Mid race. Muscle cramping. Fatigue. Jello legs. Bricks for feet. 

And you’re thinking to yourself, “But I put in the miles, I trained so hard. Why am I feeling this?” 

Of course, we subscribe to the principle of specificity — that in order to run far you need to…well…run far. But is just running enough? For many runners, maybe it is. But also runners who are trying to get that extra edge to achieve a PR or avoid fatigue during a long run or race, or runners who have gracefully teetered over the hill and entered the masters division may need a little extra help. 

Strength training specific to a runner’s needs is so beneficial for performance and recovery. It helps build the muscle strength and endurance needed to endure long miles on the road or trail. 

Here’s a fun muscle endurance workout we’ve created to get you started. 

Full Body Muscle Endurance Pyramid  

Rep format: Do 1 repetition for each move, then repeat with 2 reps, then 3…up the pyramid to 10 reps per move. For extra fun, drop down the pyramid back to 1 rep. 

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1

Burpee to Clean & Press​​

Bar Bent Over Row

Dead Lift ​​

Pushup

Single Arm Power Clean​​​ 

Goblet Squat 

Abs: SALLY

Download the song Flower by Moby. Listen to the lyrics. When it says “sally up” move to a high plank, “sally down” move to low plank. On the 3rd verse switch to lying on back for leg up crunch  

2 verse Gravediggers

2 verse Leg Up Crunch & Double Extend with Plate (optional scissor legs) 

Watch the demo video below.