A close-up of a woman runner smiling after a run, sitting on a set of concrete stairs, with two other runners sitting behind her on the stairs relaxing after their run.
A close-up of a woman runner smiling after a run, sitting on a set of concrete stairs, with two other runners sitting behind her on the stairs relaxing after their run.

At-Home Strength Series

Strength training is so important for women runners because it helps prevent injuries, enhance performance, promote better posture and running form, and makes us stronger, more efficient runners. With this at-home strength series, our goal is to empower women to seamlessly incorporate simple yet effective strength training exercises into their running routines. These exercises require minimal equipment and can be performed in the comfort of your home.

Full Body Strength (Part 1)

In this video, we partner with Awaken Performance Rehab of Buffalo, NY to demonstrate an at-home full body circuit which includes five strength training exercises designed to help women run stronger and with decreased injury risk. These five exercises target key muscles for women runners to strengthen our quads, glutes, hips, pelvis, calves, core, arms and back to improve our upright running posture, single leg balance, and strength to push off the ground during running. Include these strength training exercises in your weekly running routine to help make you a more efficient runner!

These strength training exercises are designed to be part of a circuit, and require minimal to no equipment. Complete 3 circuits of 10 reps per exercise. To take these exercises to the next level, add a 10-12lb dumbbell or kettle ball for more of a challenge. Part 1 of this at-home full body strength program includes the following exercises:

  1. Classic Squat
  2. Push Up or High Plank to Low Plank
  3. Bulgarian Split Squat (10 reps per leg)
  4. Single Leg Side Leg Lift (10 reps per leg)
  5. Wall Sit Calf Raises

At-Home Full Body (Part 1)

Incorporate these five full body at-home strength training exercises into your weekly running routine.

At-Home Full Body (Part 1)

Incorporate these five full body at-home strength training exercises into your weekly running routine.

Awaken Performance Rehab's logo which is a lion above their name "Awaken Performance Rehab"

Awaken Performance Rehab

Running, Sport and Spine Physical Therapy Specialist of Buffalo, NY

Led by Dr. Gregory Lowe, Awaken Performance Rehab helps athletes and active adults get out of pain, recover from injury, and AWAKEN their athletic and every day potential! They offer a range of services, including orthopedic and sports physical therapy, strength and conditioning, run gait analysis, and run coaching.

The written information and visual demonstrations provided in these resources are meant to offer generalized advice for the women's running community and is not a substitute for individualized medical and training guidance. Please contact Dr. Greg directly at Awaken Performance Rehab to discuss individualized rehab, strength training, and/or running coaching plans. Please make sure that you are cleared by your general physician before starting any new fitness program.