Your running exercises, organised into a practical four-week strength and mobility plan. A video demo link beside every exercise.
Four-week plan · 29 September 2026
A running-support plan, with two short strength sessions and a little mobility. Keep familiar running volume while introducing it.
Keep the run at your familiar easy duration. Run first; strength later if possible.
Walk if you wish. Use E22, E23 and E18 gently.
Keep current distance and effort; no new interval or speed session is prescribed.
20-25 minutes. Keep at least one full day between strength sessions.
No loaded leg session.
Only if a longer run is already part of your routine; otherwise a normal easy outing.
Rest or gentle mobility. Do not make up missed hard sessions.
Listed doses are the plan's starting recommendations, not copied from the creators' harder routines. If new to strength, use one set in week 1.
20-25 minutes / after an easy run or separately
Keep a soft standing knee. Send hips back as the free leg moves behind you; keep hips facing down. Return slowly.
Use bodyweight and a short range initially; add a light weight only when controlled.
Take a split stance, lower only as far as comfortable and hold. Keep pressure through the front foot; breathe normally.
Start without the dumbbells and use fingertip support.
Rise through the forefoot, pause briefly, then lower slowly. Keep the knee comfortably straight.
Start with two legs on flat ground if the single-leg version is too hard.
Sit with the heel down and gently draw the towel toward you with your toes. Relax and spread toes between efforts.
20-25 minutes / at least a day after session A
Lie on your back with heels on the ball. Lift hips, draw the ball toward you and extend slowly without arching your back.
The demo uses one leg; start with both heels on the ball. No ball? Substitute E04 for 2 x 8 each side.
Lean your back against a wall, step feet forward and hold a comfortable partial squat. Stop before form deteriorates.
Use a shallower position and no weights initially.
Hold a shallow split stance with the front knee bent. Lift and lower the front heel smoothly, staying balanced.
Use a shallower stance and hand support; do not copy the original volume initially.
Stay gently raised onto the forefeet and take short, steady steps. Stop if your ankles wobble or calves fatigue.
Checkboxes are a reusable session checklist saved in this browser, not a dated training log. Untick them for the next session.
One round. Use a comfortable range and light pressure. These are optional mobility choices, not treatments for an injury.
Step into a comfortable lunge, place one hand down or on a block and rotate the chest gently toward the front leg.
Watch demoFirst exercise named in the German caption.Use the runner stretch shown in the reel at a comfortable range. Ease into it; do not force a deep forward fold.
Watch demoSecond named exercise: Runners Stretch.Use light pressure under the sole. Move slowly; this is a gentle mobility option, not a strength substitute.
Watch demoFirst named part of the foot progression.Use one set per exercise if new to strength; otherwise the listed two. Easy to moderate effort, about 5-6/10.
Build to two sets if recovery is good. Keep running volume unchanged while adapting.
If both sessions felt controlled, add 1-2 reps OR about 5 seconds to a hold OR a small load. Do not increase all three or add plyometrics.
Repeat week 3. If fatigue affects running, reduce strength sets by about one-third to one-half. Review tolerance before the next block.
Named exercises have a source and a move label. The reference index also keeps useful topics whose exact movements still need review.
Get the ten-page printable plan, or download the complete exercise library and plan together. The ZIP contains an offline HTML library and the PDF.
The library works offline. Its original Facebook video links need internet access and may require Facebook sign-in. Video files are not included.