Videos for runners
Dynamic Warm Up
A dynamic warm up uses movement to increase blood flow to the areas you will be using & activates your muscles. Check out a great dynamic warm up here to follow along to before you start any workout
| WEEK # | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
| 1 | Run 1 minute Walk 1 minute Repeat 10x | Strength training: Back & biceps | Rest & Stretch | Run 1 minute, Walk 1 minute Repeat 10x | Strength training: Legs | Run 90 sec, Walk 1 minute Repeat 10x | Rest & Stretch |
| 2 | Run 90 sec, Walk 1 minute Repeat 10x | Strength training: Chest & triceps | Rest & Stretch | Run 2 minute, Walk 1 minute Repeat 10x | Strength training: Core | Run 2 minutes, Walk 1 minute Repeat 10x | Rest & Stretch |
| 3 | Run 3 minutes, Walk 1 minute Repeat 7x | Strength training: Back & biceps | Rest & Stretch | Run 3 minute, Walk 1 minute Repeat 7x | Strength training: Legs | Run 4 minutes, Walk 1 minute Repeat 6x | Rest & Stretch |
| 4 | Run 4 minutes, Walk 1 minute Repeat 6x | Strength training: Chest & triceps | Rest & Stretch | Run 5 minute, Walk 1 minute Repeat 5x | Strength training: Core | Run 5 minutes, Walk 1 minute Repeat 5x | Rest & Stretch |
| 5 | Run 1 mile | Strength training: Back & biceps | Rest & Stretch | Run 1.5 miles | Strength training: Legs | Run 1.5 miles | Rest & Stretch |
| 6 | Run 2 miles | Rest & Stretch | Run 2.5 miles | Strength training: Core | Active Rest Day: Yoga, walk, etc. | Run 2 miles | Rest & Stretch |
| 7 | Run 3 miles | Rest & Stretch | Run 2 miles | Strength training: Chest & triceps | Active Rest Day: Yoga, walk, etc. | Run 3.5 miles | Rest & Stretch |
| 8 | Run 2.5 miles | Strength training: Back & biceps | Rest & Stretch | Run 2 miles | Active Rest Day: Yoga, walk, etc. | 3DPT’s Oktoberfest 5k!!! | |
Strength Training for Runners
Strength training as part of a running program, can help you cross-train to prevent injuries and get stronger. Here are a few videos to follow along with for a great strength training workout
Strength: Back & Biceps
Strength: Legs
Strength: Chest & Triceps
Strength Training: Core
Stretching & Active Recovery
Stretching is an important part of any exercise program. Here are a few videos that will help you stretch out any sore muscles
Full Body Stretching
Yoga Flow – lower body
Training tips
Click on the videos below for helpful tips for your training
Training in hot weather
Training in cold weather
3 common running mistakes & how to fix them
Hip & Core Strengthening exercises for runners
Click here for articles and more information for runners!