At 12Reps, we know runners spend countless hours perfecting their training plans, dialling in their nutrition, and investing in top-notch gear. But there’s one essential component that often gets overlooked: functional strength training (FST). This isn’t just another fitness trend—it’s the secret weapon for runners looking to build strength, prevent injuries, and improve their overall performance.
Muscle Imbalances from Running
The repetitive motion of running can lead to muscle imbalances, particularly in the hips, glutes, and core. These imbalances don’t just affect performance—they increase the risk of injuries like runner’s knee, shin splints, and IT band syndrome.
What if adding functional strength training to your routine could correct these imbalances, improve your running form, and keep you injury-free?
How to Incorporate Functional Strength Training into Your Routine
1️⃣ Focus on Key Areas: Include exercises that target your core, glutes, and hips—essential muscles for stability and power.
2️⃣ Add Dynamic Movements: Incorporate exercises like lunges, single-leg deadlifts, and planks to mimic the demands of running.
3️⃣ Start Small: Dedicate two sessions per week to FST, complementing your running workouts.
The 12Reps app makes it easy to get started, offering guided workouts designed specifically for runners
1️⃣ Bulgarian Split Squats
4 sets of 12 reps per leg
Strengthens the quads, glutes, and hamstrings, improving stability and addressing muscle imbalances.
How to Do It:
•Stand two feet in front of a bench and rest the top of one foot behind you.
•Lower your front leg into a squat position, keeping your torso upright.
•Push through your front heel to return to the start.
2️⃣ Romanian Deadlift (RDL)
4 sets of 12 reps
Targets the hamstrings and lower back, enhancing posture and reducing injury risk.
How to Do It:
•Hold a barbell or dumbbells in front of you with palms facing inward.
•Hinge at your hips, lowering the weight towards the ground while keeping your back straight.
•Return to the start by extending your hips.
3️⃣ Band Crawl Walk
4 sets of 12 reps
Engages the gluteus medius, crucial for hip stability during running.
How to Do It:
•Place a resistance band above your knees.
•Get into a quarter-squat position and step laterally, maintaining band tension.
•Repeat for a set distance or reps.
4️⃣ Barbell Hip Thrusts
4 sets of 12 reps
Strengthens the glutes, critical for powerful strides and protecting the lower back.
How to Do It:
•Sit on the ground with a bench behind you and a barbell over your hips.
•Lean back so your upper back rests on the bench.
•Drive through your heels to lift your hips, squeezing your glutes at the top.
5️⃣ Cable Chop
4 sets of 12 reps per side
Improves core stability, enhancing running efficiency.
How to Do It:
•Stand side-on to a cable machine and grab the handle with both hands.
•Rotate your torso, pulling the cable diagonally across your body.
6️⃣ Dumbbell Farmer’s Walk
4 sets of 12 reps
Builds total body strength and enhances posture and endurance.
How to Do It:
•Hold a heavy dumbbell in each hand at your sides.
•Stand tall and walk forward for a set distance or time.
7️⃣ Pull-Ups or Assisted Pull-Ups
4 sets of 12 reps
Strengthens the back, shoulders, and arms, helping maintain an upright running posture.
How to Do It:
•Hang from a pull-up bar with hands slightly wider than shoulder-width.
•Pull yourself up until your chin is above the bar, then lower back down.
8️⃣ Barbell Clean and Press
4 sets of 12 reps
A full-body movement that builds explosive power, coordination, and core strength.
How to Do It:
•Start with the barbell on the floor.
•Clean the barbell to your shoulders in one fluid motion.
•Press it overhead and return to the start.
9️⃣ Calf Raises
4 sets of 12 reps
Essential for a strong push-off and injury prevention.
How to Do It:
•Stand with the balls of your feet on a raised surface, heels hanging off.
•Push through the balls of your feet to raise your body upward.
🔟 Psoas March
4 sets of 12 reps per leg
Strengthens the hip flexors, crucial for an efficient running gait.
How to Do It:
•Lie on your back with a resistance band around your feet.
•Bring your knees up to a 90-degree angle.
•Extend one leg at a time, keeping your core engaged and lower back pressed to the floor.
Call to Action: Take Your Running to the Next Level with 12Reps
Ready to transform your running performance? These functional strength exercises are designed to build a stronger, more efficient body, keeping you injury-free and powering your runs.
👉 Download the 12Reps app today and access expert-guided workouts tailored for runners of all levels.
Because the best runners don’t just run—they train smarter.
#12Reps #StrengthForRunners #RunningPerformance #UKFitness #RunStronger
