30 Day Strength Challenge for Runners
30 Day Strength Challenge for Runners
Our hectic work schedules, weather extremes, a long season of racing, or even boredom with your training routine can throw off your nutrition and fitness. The above factors can leave our bodies a little worn down and not feeling as strong as expected. Don’t cave into your excuses! Instead, stick to your goals with this 30-Strength Challenge for Runners. The best part is that you don’t need to be super-fit or belong to a gym to commit to this challenge.
I know as runners that finding time to run is always the easy part of our schedules. The strength and cross-training work often gets neglected or found too challenging to fit into our running routines. Rather than spend hours each week in the gym, this 30-Day Strength Challenge features 9 strength exercises split into small groups, incorporating a few daily. This structure will require you to dedicate 10 to 20 minutes daily to full-body strength building. With such a short time commitment, you can add these exercises in after your run or at almost any point throughout your daily routine.
This 30-Day Strength Challenge for Runners aims to build motivation and consistency during your off-season. Forming this new habit will help you handle higher running mileage and help prevent common injuries more efficiently.
What to Expect:
The 9 strength exercises are illustrated and described below. Each exercise focuses on often neglected and injury-prone areas of the body for running. All the strength training moves can be done at home, on the road, or anywhere you see fit, with no additional equipment. The exercises remain the same as the challenge progresses, but the total number of repetitions increases. If the repetitions get so high that you cannot complete them all in one set, that is okay! Feel free to break the total repetitions into 2 to 4 sets. Stay focused on the daily routine and become a stronger runner!
Participating in a 30-day strength challenge for runners can be a transformative experience, offering many benefits to enhance your overall running performance. Here’s what you can typically expect:
Targeted Workouts: This well-structured 30-day strength challenge includes a variety of targeted exercises aimed at strengthening key muscle groups essential for running, such as the core, glutes, hamstrings, and quadriceps.
Progressive Intensity: The challenge starts with manageable repetitions of exercises, gradually increasing in intensity as the days progress. This allows for a progressive adaptation to the workouts and minimizes the risk of injury.
Improved Running Form: Strengthening specific muscle groups can contribute to better running form, reducing the risk of injuries and enhancing overall efficiency in your stride.
Increased Endurance: The incorporation of strength exercises builds muscle strength and contributes to increased endurance, helping you sustain energy levels during longer runs.
Enhanced Stability: Strengthening the core and stabilizing muscles can improve overall stability, balance, and control while running on various terrains.
Cross-Training Benefits: The strength challenge may include a mix of cross-training activities, providing a well-rounded approach to fitness and supporting overall athletic development.
Trackable Progress: We encourage you to track your progress throughout the strength challenge. This helps you stay motivated and see tangible results.
Celebration of Achievements: At the end of the 30 days, you can expect a celebration of achievements, whether it’s completing specific milestones, gaining strength, or simply committing to the challenge. This sense of accomplishment can be a powerful motivator for continued fitness efforts.
Remember, consistency and commitment are critical to a successful 30-day strength challenge. By dedicating yourself to the program, you can expect to experience positive changes in your strength, endurance, and overall well-being as a runner.
How to Get Started?
Subscribe to the Sunrise Running Company newsletter below and you will immediately receive this 30-Day Strength Challenge in your email inbox.
Looking for more training guidance?
If you need more motivation or advice, we offer two additional training services that might interest you!
Sunrise+ Virtual Running Club
Checkout the 9 Strength Challenge Exercise Videos Below!
Then, when you are ready, Download the Challenge and start a new routine.