Exercise Programs
Free exercise programs created for women runners, by certified running coaches.
Dynamic Warm Up
Preparing our bodies, muscles and joints for the demands of our runs is crucial for a successful and healthy run. Incorporate these dynamic warm up exercises into your pre-run routine.
Stretch & Recover
Giving our muscles some TLC after we run helps reduce risk of injury and enhance our recovery and performance. Incorporate these cool down stretches into your post-run routine.
Strength Series
Introducing our at-home strength series for women runners! These simple yet effective exercises will help you prevent injuries, enhance performance, and improve your running form. No gym required – just minimal equipment and the motivation to run stronger.
Full Body (Part 1)
A full body strength circuit that targets key muscles for women runners to help improve performance and efficiency.
Full Body (Part 2)
A second full body strength circuit that targets key muscles for women runners to help improve running form and control.
Core Strength
Exercises designed to strengthen our core muscles to help improve coordination and stability throughout our run.
Plyometrics
Simple, yet effective jumping exercises that help improve balance and agility, making us more efficient and powerful runners.
Mobility
Drills that work muscles susceptible to fatigue and soreness while running. Keeping these muscles loose helps to optimize our running performance.
The information 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 make sure that you are cleared by your general physician before starting any new fitness program.