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HomeRunning TrainingsPrintable Energy Workouts for Runners: Downloadable Exercises

Printable Energy Workouts for Runners: Downloadable Exercises

Having a bodily copy of some printable power workouts for runners generally is a time and life saver on cross coaching days as a runner! 

Energy coaching is an excellent efficient technique to situation our complete physique and scale back our danger of damage. 

It may be inconvenient and time consuming although to determine what to do when it comes to power coaching when cross coaching day comes round if we’ve not deliberate prematurely what our cross coaching exercise will encompass. 


I needed to attempt to make this a bit simpler by providing you with a set of free printable power workouts for runners that comprise:

  • a breakdown of the strikes, 
  • photos to point out how the strikes are executed and 
  • two totally different complete physique exercise choices which are designed for endurance runners

These don’t have to simply be stand alone power exercises although. 

You’ll be able to simply do these exercises as an add-on exercise on the finish of your run!

We’ll discuss extra about when to incorporate power exercises like these into your routine in only a bit! 

Earlier than I hit you with these exercises although, let’s spotlight why power coaching as a runner is so unbelievable on your physique! 

If you wish to get straight to the printable power exercises and skip the reasons on this web page click on right here and I’ll take you on to the enroll type!

Advantages of power coaching for distance runners

In case you are on the fence about power coaching and you’re a lengthy distance runner, then now could be the time for me to present you all of the great causes as to why you actually do wish to embrace it in your routine or coaching schedule! 

All of those advantages actually are one of the best a part of power coaching!

So get flip your printer on and prepare to print off the printable power workouts for runners exercises which are included on the backside of this web page!

You too can merely screenshot the exercises should you favor a digital copy!

Associated: Energy Coaching for Marathon Runners (Skilled Suggestions + Strikes)

1. Prevents damage

Energy Coaching is a wonderful instrument for damage prevention, particularly should you goal and strengthen the muscle tissues and bones that you just use for working. 

Lengthy distance working places you at an elevated danger of incurring an overuse damage since you’re repeating the identical muscle actions over, and over once more for generally hours on finish. 

The danger of those overuse accidents makes power coaching such a needed part of any marathoner, half marathoner or distance runner’s coaching plan! 

2. Builds power in connective tissues

Energy coaching enhances and builds power in your connective tissues. 

Research present that a rise in bodily exercise and resistance train additionally builds stronger connective tissues.

That is necessary as connective tissues present:

  • a framework for our bones, 
  • help our organs, 
  • and assist to move vitamins, 

All components that are important to our success as a runner!

3. Energy Coaching builds lean muscle mass

Specializing in constructing lean muscle mass is essential as we start to age as having a lean physique and lean muscle mass will imply that we’ve got stronger bones that aren’t skinny, brittle and inclined to damage. 

If we’re nonetheless a comparatively younger runner, having a lean muscle mass signifies that we’re constructed extra to deal with endurance actions equivalent to working lengthy distances: 10K’s, half marathons, marathons & extremely marathons! 

There are such a lot of sturdy runners who encourage me on the day by day after they attain out and share their tales of how they started working of their fifties (so many first time marathoners who select to problem themselves and run their first marathon of their 50’s and past!) and are the strongest and in one of the best shapes of their lives of their fifties, sixties and seventies!

That’s not only a coincidence! 

Say goodbye to shin splints

Alright, hopefully with these printable power coaching workouts you may say goodbye to all accidents!

I particularly point out shin splints although as they’re one of many commonest working accidents of all particularly for brand new runners, freshmen, and those that are attempting to extend their weekly working mileage equivalent to when starting a new coaching schedule

See this web page for extra info on shin splints as a runner. 

Builds Bone density

Energy coaching can improve your bone density and largely impression your bone well being!

Having low bone density is said to having weak, brittle bones that may simply change into injured.

Strength coaching boosts our bone density which not solely strengthens our bones, builds osteocytes but additionally protects in opposition to osteoporosis and speedy muscle loss as we age.

Reduces muscle imbalances

When muscle tissues are imbalanced, they put a larger pressure on different supporting muscle tissues which might once more result in damage.

Subsequently, strengthening our muscle tissues helps to construct again areas which have suffered from muscle loss resulting from inactivity which is able to assist us to be a stronger runner.

Enhances our weight reduction targets

In case you have a objective to drop pounds as a runner, power coaching can speed up your objective.

Stronger muscle tissues equate to extra calorie burn all through the period of the day vs. weaker muscle tissues.

Additionally the shaping and firming of the muscle that happens whereas incorporating endurance power coaching workouts (to not be confused with bodybuilding or energy power coaching train) will provide you with a leaner, extra elongated look. 

Here is a step-by-step plan for jogging for weight reduction as a runner if weight reduction is certainly one of your targets! 

Areas to concentrate on as a runner if you end up doing a power exercise

With any power coaching plan, I prefer to see all the main muscle teams focused within the exercises. 

We should always goal to maintain our entire physique wholesome and never focus or obsess over a sure space if we actually have our total well being in thoughts. 

Strengthening our complete physique may also change into essential to marathoners whose higher physique may even change into fatigued over the course of a marathon. 

So sure!

All the key muscle teams of your physique needs to be focused throughout any runner’s power coaching program. 

The strikes included within the printable power workouts for runners PDF that may be discovered on the backside of this web page are contained within the two totally different complete physique exercises.

Every exercise targets all the main muscle teams that are:

  • Shoulders
  • Arms
  • Chest
  • Again 
  • Legs
  • +Abs

You would extra merely break it down into:

  • higher physique, 
  • decrease physique, and 
  • core

Nonetheless the stomach isn’t particularly thought of a significant muscle group of the physique.  I like so as to add it in as many runners naturally wish to embrace workouts that instantly goal their abdominals. 

What power workouts do you wish to embrace as a runner?

As a runner, there are specific areas of the physique that it would be best to goal for performance and different areas that it would be best to goal for total well being, effectively being and upkeep.

Particularly, you wish to construct sturdy leg and stomach muscle tissues as these are the areas of your physique that will probably be doing the heavy lifting in relation to lengthy distance working. 

Particular areas of your decrease physique that you just wish to strengthen embrace:

  • Calf muscle tissues
  • Shins
  • Knees
  • Quadriceps
  • Hamstrings
  • Hips notably your hip flexor muscle tissues 

Additionally, you will wish to embrace some core workouts in an effort to functionally help your working. 

Working naturally targets and helps to strengthen and help your core. Your physique will adapt on this space to assist make your core as sturdy as it may be as a runner.

It’s all the time good although to incorporate a couple of core workouts that actually goal this space equivalent to planks, push ups, workouts that concentrate on your pelvis (particularly in case you have had a child! – Right here’s some ideas for working in the course of the postpartum part) and your decrease again!

Most of the workouts included within the 2 printable power workouts for runners exercises that I’m sharing with you, instantly goal the core.

when to incorporate power workouts into your routine?


Since weight coaching is taken into account an important train staple in a wholesome exercise routine, it is suggested that you just embrace power coaching twice every week for about 20 to 25 minutes every time.

The very best time to incorporate power coaching into your routine (and possibly the obvious) as a runner is on any cross coaching day that you just might need scheduled. 

To your second power coaching day, it might be greatest to additionally embrace it or add it on to the start or finish of a simple run. 

Should you discover that power coaching is a wrestle for you, it’s possible you’ll wish to power practice earlier than you head out on a run so that you just aren’t too fatigued to make use of correct type which can lead to damage.

It’s not best and could be detrimental to carry out a power exercise on a future day, or a high quality working day equivalent to if you end up performing a hill repeats exercise, tempo run, or interval coaching exercise.

By the best way, one of the best leg strengthening exercises for runners are hill repeat exercises resulting from their performance when it comes to working and utilizing the very muscle tissues that we wish to goal and strengthen as a runner! 

Lots of my extra superior marathon coaching plans, such because the Break a Time Purpose Marathon Coaching Plans embrace a full coaching block of constructing power via hill repeats as a result of it’s such an efficient technique to construct leg power and pace power as a runner! 

Here’s a information to Hill Coaching as a runner! 

what gear will you want for these printable workouts for runners?

The excellent news is that you just don’t want a elaborate weight room or any gear in any respect to get an efficient power exercise in! 

In reality all the workouts included within the 11 Energy Exercises for Marathoner’s don’t require any gear in any respect except you select to include weight.

Nonetheless, should you do wish to exercise in a weight room, you would possibly take pleasure in this little information on power coaching in a health club as a distance runner.

The fantastic thing about power coaching (and figuring out typically) is that you just actually can (and may!) adapt it to make it your individual exercise that meets you at your present health degree. 

Meaning that you’ve got the liberty to make use of lighter weight or heavy weights, or no weight in any respect. 

In case you are starting a power coaching program, I extremely advocate that you just begin with utilizing simply your physique weight. 

Slowly start growing the quantity of weight that you’re lifting as you change into comfy with the workouts and so they start to really feel simpler to you. 

If you wish to add power coaching gear to your house arsenal, you would possibly select to buy free weights equivalent to a set of resistance bands like these.

The attractive factor about resistance bands is that they’re mild weight and pack up frivolously should you journey quite a bit and wish to carry them with you!

Printable power workouts for runners:
pdf obtain – enroll beneath!


Put your electronic mail tackle within the type beneath and I’ll ship you the absolutely printable power workouts for runners as promised! 

This printable comprises 2 complete physique power exercises that I hope you’ll take pleasure in if solely to combine up your present routine for a time!

Every has fundamental power strikes, nothing too fancy, and excellent for the newbie power coach or one who enjoys the traditional strikes. 

The directions for every exercise and every train are included on the printable pdf obtain. 

You’ll be performing every train 12 instances for 1 set. Repeat from the start for a complete of two units and 24 repetitions of every train. 

Whole Physique Printable Energy Workouts for Runners Exercise #1

Here’s a record of the totally different workouts which are included within the first complete physique exercise contained in the printable power workouts for runners:

  • Bicep Curls
  • Tricep Extensions
  • Overhead Shoulder Press
  • Wall/Knee/or Full Physique Push-up
  • Again Row
  • Superman
  • Fundamental Squats
  • Fundamental Lunges (actually helps to strengthen these hip flexors!)
  • Standing Leg Entrance Raises (an incredible ab/ core train but additionally targets the hip flexors in a gentler method) 
  • Standing Indirect Crunch

Whole Physique Printable Energy Workouts for Runners Exercise #2

Here’s a record of the totally different workouts which are included within the second complete physique exercise contained in the printable power workouts for runners:

  • Tricep Kickbacks
  • Hammer Curls
  • Lateral Shoulder Raises
  • Mendacity Chest Press
  • Garden Mower
  • Again Fly
  • Bridge Lifts
  • Deadlifts
  • Sumo Squats
  • Butterfly Kicks
  • Bicycle Crunches
  • Planks

fast tip: 

You’ll be able to simply flip these exercises into power coaching circuits by together with some cardio workouts in between every power transfer or set!

Signal as much as obtain the free printable power workouts for runners right here:


on the lookout for a Energy Coaching Plan as a half or full Marathon runner? 

In case you are on the lookout for an efficient power coaching program particularly as a marathon or half marathon runner then you definately could be all for this Energy Coaching Plan for Marathoners!


Here is what you want to know in regards to the Energy Coaching Plan for Marathoners:

  • it’s designed particularly for marathon and half marathon runners
  • it comprises a set of utterly totally different 11 exercises 
  • the plan is absolutely appropriate with any marathon coaching plan and can be utilized within the health club or as at dwelling exercises that may even be executed in your front room!

record of extra printable power workouts for runners on the location:

Apart from the two complete physique power exercises for runners that I laid out for you above, I even have these different power exercises that you will discover on the location:

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STONE, MICHAEL H. “Implications for Connective Tissue and Bone Alterations Ensuing from Resistance Train Coaching.” Medication & Science in Sports activities & Train, vol. 20, no. Sup 1, 1988, 




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