Hips: a stable foundation
Your hip muscles help stabilize your pelvis and control your leg as you move from one stride to the next.
FREE STRENGTH TRAINING
Your running deserves
a strong foundation.
Simple strength work to support your miles.
Seven free, printable routines from Coach O.
All levels welcome. No email required.
MORE THAN MILES
Why runners
train strength.
Running builds endurance. Strength work develops the muscles that support it. Well-planned strength training can also improve running economy—the energy you use at a given pace.
Core: control as you move
Your core supports your trunk as your arms and legs move. Training it builds strength and control around your middle.
Plyometrics: strength with spring
Hops and jumps train quick force production. Added gradually, plyometrics may help you run more efficiently. They are a progression, not a starting requirement.
YOUR FREE RESOURCE LIBRARY
Pick your focus.
Open a routine, save it, or print a copy. Each PDF is one page.
011 PAGE · PDF
A simple starting point
Full body strength
Build a strength routine with bodyweight movements for your whole body.
021 PAGE · PDF
Stability for every stride
Hip strength
Target the muscles around your hips with focused strength exercises.
031 PAGE · PDF
Control from the center
Core strength
Train your trunk with a focused routine you can fit around your runs.
041 PAGE · PDF
Build from the ground up
Ankle strength
Work on calf and ankle strength, balance, and control.
051 PAGE · PDF
Add a little spring
Plyometrics
Explore jumping and hopping drills. Start small and prioritize controlled landings.
RECOVERY RESOURCES
Already dealing with pain?
These two guides are separate from your regular strength work. They are educational resources, not a diagnosis or a personalized rehabilitation plan. Stop exercises that cause pain and get advice from a qualified clinician for persistent or worsening symptoms.
061 PAGE · PDF
When your hip already hurts
Hip recovery exercises
A separate reference for recovery-focused exercises.
071 PAGE · PDF
When your ankle already hurts
Ankle recovery exercises
A separate reference for recovery-focused exercises.
PUT IT ALL TOGETHER
Your runs. Your strength.
One plan built around you.
Coach O helps fit strength work into your running, schedule, and goals.
The science behind the basics +
Strength and plyometric training may improve running economy; results depend on the program and the runner. These free routines are starting resources, not the specific protocols tested in every study. No routine can guarantee injury prevention.