1. STRENGTH & CONDITIONING
FOR DISTANCE RUNNERS
The Janes EliteTrack club
Presents

2. STRENGTHTRAINING OBJECTIVES
 Injury Prevention
 Laying foundation for base
training
 Correcting strength imbalances
 Improved running economy
 Consistency and fast times

3. PROGRAMMING
 Gradual introduction of resistance
 Emphasis on correct form
 Strength program should mirror the intensity
and duration of running program
 Functional FreeWeight CircuitTraining

4. MOBILIZATION
• Warm-up technique
• Recovery Strategy
• Pain Relief
*Can be performed before, during and post workout

5. ACTIVATION OF KEY STABILIZERS
 Gotta have buns hun!
“hip hinge strategy” for squats
 Thick thighs save lives
adductors, quads and hamstrings
 Hard Core
Abdominals
 Move side to side
Incorporate lateral movements
and external hip rotation
 Ankles and Arches

6. KEY STABILIZATION DRILLS
 Clams (with or without side plank)
 Hip abduction
 Hydrants
 Abdominal march
 Dead Bug
 Brace squat
 Progression: 3x20”/ 2x30” / 1 minute hold.
Graduate to a more difficult color when athlete
can hold correct form twice for 1 minute.

7. STRENGTH PROGRESSION
 Squats
 Lunges
 Step downs
 Pistol squats
 Crab walks
 Single leg RDLS
 Split squat
 Lateral Lunge

8. UPPER EXTREMITY/ MID-BACK
 ROWS
 HAB
 Front and side raises
 Overhead Press
 Tricep Extension
 Running arms
 Push Ups
 Pull-ups

9. BALLISTIC/ PLYOMETRIC TRAINING
 Conditions joints to sustain impact
 Double leg ballistic single leg
 Got hops?
Add a hop to strength progressions
-Do not perform with weights.
-Perform a low number of sets and reps.
-Jump only on soft surfaces- not asphalt.

10. RUN HEALTHY! STAY INTOUCH!
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