This general strength routine focuses on compound movements, runner- specific exercises and core strength. Perform 2-3 sets 10 reps for each exercise. 1 set takes about 10 minutes.

Superman (2-3 sets of 10 reps) – Lie in a prone position with your legs straight and arms in front of you in a 90 degree angle. Contract your glutes and lower back to lift both your arms and legs simultaneously.

Clam Shells (2-3 sets of 10 rep each leg) – Lie on your right side with your knees and ankles together, with knees bent at about 90 degrees. Open your legs by activating your upper glute muscle. Maintain a neutral spine and don’t rock your pelvis. Keep the motion slow and controlled. To make this a more advanced exercise, add a resistance band around your thighs just above your knee.

Squat (2-3 sets of 10) – Stand with your feet about shoulder width apart and your toes pointing straight ahead or slightly outward. Sit back with your butt like you’re sitting down in a chair until your thighs are parallel to the ground. Drive your heels down and return to the standing position, ensuring your lower back stays in a neutral position.

Make this more advanced by adding dumbbells. Don’t be afraid to go heavy and slow it down staying controlled and keeping that good form!

Push Ups (2-3 sets of 10) assisted if needed – In a prone position with your hands shoulder width apart, lower your body until your chest kisses the ground. Return to the prone position by pushing your body up with your chest, arms, and shoulders. For assisted push ups, rest your weight on your knees instead of your toes and to make it even easier, do a high push up off a counter or wall. Keep your elbows close to your body in every position.

Single Leg Deadlift (2-3 sets of 10 on each leg) – Bend forward from the hip (not the spine, keep your back as straight as possible) while standing on your one leg and extending your other leg behind you for balance. Return to an upright position by activating the glutes.

Make this exercise more challenging by adding weight in one hand – use the hand matching the leg you are not standing on for counterbalance. Slow and controlled movements!

Step Ups (2-3 sets of 10 on each leg) – Stand several inches in front of an elevated platform about 1-2 feet high. Step up with your right foot and drive your heel into the platform to step onto the platform. Maintain a tall posture and step down with the left foot and repeat.

Advanced – add weight in both hands and don’t be afraid to go a little heavy!

Plank (2-3 x :30 – 1:00) – In a prone position, prop your weight on your forearms and toes. Keep a straight line in your body from your head to your feet and brace your core to maintain a neutral position.

Advanced – If you can make it to one minute without a problem. add an arm and opposite leg extension.

Side Plank (2-3 x :30 – 1:00) – Lie on your side and lift your body so your weight is on one forearm and the side of one foot. There should be a straight line from your head to your feet.

Advanced – include side leg raises using the top leg to about a 45 degree angle.

Claymore Routine at the Gym

If you are able to get to the gym and have access to the equipment needed, add the following exercises to this routine!

Pull Ups (2-3 sets of 4-10 reps) – With your palms facing away from you at about shoulder width, pull yourself up toward the bar until your chest touches the bar. Lower yourself down to the starting position and repeat. For assisted pull ups, tie an exercise band around your elbows and hands or a SuperBand around the bar and your feet to help propel you upward. Or if you have a pull up machine at your gym, use weight to counterbalance and help you pull up.

Dips (2-3 sets of 4-10 reps) – Hold two parallel bars that are slightly wider than shoulder width apart. Dip down by bending at your elbows until your elbow is at about a 45 degree angle. Return to the starting position and repeat.

If you are at the gym, use the pull up machine with weight to help you dip and pull up.

Chin Ups (2-3 sets of 4-10 reps) – With your palms facing toward you at about shoulder width, pull yourself up toward the bar until your chest touches the bar. Lower yourself down to the starting position and repeat. For assisted chin ups, tie an exercise band around your elbows and hands or around the bar and your feet to help propel you upward. If you have access to a pull up machine with weight counterbalance, use it!