By Personal Trainer Vijune Penikaite – level 3 qualified
Hi, I’m Vijune, a personal trainer with 10 years of experience in the fitness industry. For the past three years, I’ve been coaching both men and women in the heart of London, helping them become strong, powerful, and confident. I’ve seen firsthand the incredible transformations that happen when people commit to a structured strength training program. Today, I want to share with you a program that I believe can get you in the best shape of your life, especially if you’re a beginner runner looking to take your performance to the next level.
The Importance of Strength Training for Runners
Many runners believe that the only way to become a better runner is to run more. While running is, of course, essential, strength training is a powerful tool that can significantly enhance your running performance and overall health. Scientific research has consistently shown that resistance exercise improves running economy, which refers to the amount of oxygen consumed at a given speed. A better running economy means you can run faster and longer with less effort. A study published in the journal Sports found that lower limb resistance exercise is highly effective for improving running economy and performance [1].
Strength training also plays a crucial role in injury prevention. Running is a high-impact activity that can put significant stress on your joints and muscles. By strengthening the muscles that support your joints, you can reduce your risk of common running-related injuries like iliotibial band syndrome (ITBS), patellofemoral pain syndrome (PFPS), and Achilles tendinitis. Research suggests that strengthening the muscles around the hips and pelvis can improve biomechanics and reduce the uneven distribution of forces that often leads to these injuries [1].
Furthermore, strength training helps build and maintain muscle mass, which is vital for both men and women. While men naturally have more muscle mass due to higher testosterone levels, women can achieve similar percentage gains in muscle mass with consistent training [2]. Building muscle is not just about aesthetics; it boosts your metabolism, improves bone density, and contributes to long-term health and longevity. So, if you’re looking for a holistic approach to improve your running and overall well-being, incorporating strength training is a non-negotiable.
The Push/Pull/Legs (PPL) Split: A Simple and Effective Approach
For beginners, I recommend a 3-day-per-week push/pull/legs (PPL) split. This training method is simple, effective, and allows for adequate recovery between workouts. The PPL split divides your body into three main muscle groups:
- Push Day: Works the upper body pushing muscles, including the chest, shoulders, and triceps.
- Pull Day: Works the upper body pulling muscles, including the back and biceps.
- Legs & Core Day: Focuses on the lower body and core muscles.
This split ensures that you train all major muscle groups throughout the week, promoting balanced muscle development and reducing the risk of overtraining. It’s a fantastic way to build a solid foundation of strength and get your body accustomed to resistance training.
Your 12-Week Transformation: The Program
I’ve designed a 12-week program that will guide you through a progressive strength training journey. This program is divided into three phases, each with a specific focus to help you build strength, increase muscle mass, and enhance your athletic performance. To make your training experience even more seamless, I highly recommend using a strength training app, such as the 12Reps app. This workout tracker app enables you to create your routine, track your progress, and monitor your rest periods with its built-in stopwatch. You can even try it for free with a 7-day trial.
Warm-up (10 minutes)
Before each workout, it’s crucial to prepare your body for the work ahead. A good warm-up increases blood flow to your muscles, improves mobility, and reduces the risk of injury. Choose one of the following cardiovascular exercises:
- Incline walk on a treadmill
- Rowing
After your cardio, perform the following mobility stretches:
Stretch | Sets | Reps/Duration |
Cat-Cow | 2 | 10 reps |
World’s Greatest Stretch | 2 | 5 per side |
Hamstring Stretch | 2 | 30s per side |
Cool-down (10 minutes)
After each workout, a cool-down helps your body gradually return to a resting state. It can also aid in recovery and reduce muscle soreness. Choose one of the following:
- Stairmaster
- Incline walk on a treadmill
Finisher (Daily)
To maximise your results, I’ve included a daily finisher that you can do every morning before your shower or every evening before bed. This finisher will help you build a strong core and improve your muscular endurance.
Exercise | Sets | Reps |
Crunches | 3 | 15 |
Russian Twists | 3 | 15 |
Plank | 3 | 30s |
Press-ups/Knee Press-ups | 3 | 10 |
Sit-ups | 3 | 10 |
Calf Raises | 3 | 10 |
Glute Bridges | 3 | 10 |
Now, let’s dive into the 12-week program
The 12-Week Program
This program is designed to be progressive, meaning that you will gradually increase the intensity and challenge as you get stronger. Remember to listen to your body and choose weights that are challenging but allow you to maintain proper form. The 12Reps app can help you track the weights you use for each exercise, so you can see your progress over time.
Phase 1: Foundation (Weeks 1-4)
- Focus: Building a solid foundation of strength and muscular endurance.
- Structure: 5 exercises per workout, 4-5 sets each
Here’s your workout plan with only the main exercises, organised neatly by day:
Day 1: Push
Exercise
Sets
Reps
Weight
Rest
Dumbbell Bench Press
4-5
10-12
Light
60-90s
Dumbbell Shoulder Press
4-5
10-12
Light
60-90s
Tricep Dips (on bench)
4-5
12-15
Bodyweight
60s
Dumbbell Chest Fly
4-5
15-20
Light
45-60s
Plank
4-5
30-60s
Bodyweight
60s
Day 2: Pull
Exercise
Sets
Reps
Weight
Rest
TRX Rows
4-5
10-15
Bodyweight
60-90s
Lat Pulldown Machine
4-5
10-12
Light
60-90s
Dumbbell Bicep Curls
4-5
12-15
Light
60s
Dumbbell single-arm row
4-5
10-12
heavy
45-60s
Bird-Dog
4-5
10-12 per side
Bodyweight
60s
Day 3: Legs & Core
Exercise
Sets
Reps
Weight
Rest
Goblet Squat (Kettlebell)
4-5
10-15
Light
60-90s
Dumbbell Lunges
4-5
10-12 per side
Light
60-90s
Glute Bridges (Loop Band)
4-5
15-20
Bodyweight
60s
Dumbbell Calf Raises
4-5
15-20
Bodyweight
45-60s
Leg Raises
4-5
15-20
Bodyweight
60s
Phase 2: Strength & Hypertrophy (Weeks 5-8)
- Focus: Increasing strength and promoting muscle growth.
- Structure: 5 main exercises + 4 superset exercises (9 total), 4 sets + 1 warm-up set (5 total)
Here’s your updated plan with two extra exercises added for each day, keeping the same layout and format:
Day 1: Push
Exercise
Sets
Reps
Weight
Rest
Warm-up Set
1
15
Very Light
30s
Dumbbell Incline Bench Press
4
8-10
Moderate
90s
Dumbbell Shoulder Press
4
8-10
Moderate
90s
Dumbbell Chest Fly (Flat Bench)
4
12-15
Light
60s
Overhead Tricep Extension (Dumbbell)
4
12-15
Light
60s
Day 2: Pull
Exercise
Sets
Reps
Weight
Rest
Warm-up Set
1
15
Very Light
30s
Barbell Bent-Over Rows
4
8-10
Moderate
90s
Seated Cable Rows
4
8-10
Moderate
90s
Lat Pulldown (Wide Grip)
4
10-12
Moderate
60-90s
Dumbbell reverse flys
4
12-15
Moderate
60s
Day 3: Legs & Core
Exercise
Sets
Reps
Weight
Rest
Warm-up Set
1
15
Very Light
30s
Barbell Back Squats
4
8-10
Moderate
90s
Romanian Deadlifts (Dumbbell)
4
8-10
Moderate
90s
Dumbbell Walking Lunges
4
12 per leg
Light
60-90s
Plank with Leg Lift
4
30-45s
Bodyweight
60s
Phase 3: Power & Performance (Weeks 9-12)
- Focus: Enhancing power and athletic performance, with a greater emphasis on weight training.
- Structure: 5 main exercises + 4 superset exercises (9 total), 4 sets + 1 warm-up set (5 total)
Here’s your plan with only the main exercises and two extra exercises added for each day:
Day 1: Push
Exercise
Sets
Reps
Weight
Rest
Warm-up Set
1
15
Very Light
30s
Barbell Bench Press
4
6-8
Heavy
120s
Seated Dumbbell Shoulder Press
4
6-8
Heavy
120s
Close-Grip Bench Press
4
8-10
Moderate
90s
Dumbbell Lateral Raises
4
12-15
Light
60s
Day 2: Pull
Exercise
Sets
Reps
Weight
Rest
Warm-up Set
1
15
Very Light
30s
Weighted Pull-ups/Chin-ups
or Assisted Pull-Ups
4
6-8
Heavy
120s
T-Bar Rows
4
6-8
Heavy
120s
Seated Cable Rows
4
8-10
Moderate
90s
Dumbbell Hammer Curls
4
10-12
Moderate
60s
Day 3: Legs & Core
Exercise
Sets
Reps
Weight
Rest
Warm-up Set
1
15
Very Light
30s
Deadlifts
4
5-6
Heavy
120-180s
Leg Press
4
8-10
Heavy
120s
Bulgarian Split Squats
4
10-12 per side
Moderate
90s
Plank (Weighted Optional)
4
30-60s
Bodyweight
60s
Conclusion
This 12-week program is your roadmap to becoming a stronger, faster, and more resilient runner. By committing to this program, you will not only see improvements in your running performance but also experience the numerous benefits of strength training for your overall health and well-being. Remember that consistency is key, and progress takes time. Don’t be discouraged if you don’t see results overnight. Stick with the program, listen to your body, and celebrate your progress as you go.
To make your journey even more successful, I encourage you to download the 12Reps app. It’s the perfect companion to this program, allowing you to track your workouts, monitor your progress, and stay motivated. With its user-friendly interface and powerful features, the 12Reps app is the ultimate workout tracker for anyone serious about muscle building Start your 7-day trial today and take the first step towards a stronger, healthier you
References
[1] Šuc, A., et al. (2022). Resistance Exercise for Improving Running Economy and Running Biomechanics and Decreasing Running-Related Injury Risk: A Narrative Review. Sports, 10(7), 98. https://pmc.ncbi.nlm.nih.gov/articles/PMC9319953/
[2] Gentil, P., et al. (2016). Comparison of upper body strength gains between men and women after 10 weeks of resistance training. PeerJ, 4, e1627. https://pmc.ncbi.nlm.nih.gov/articles/PMC4756754/ ʻʻʻ
