Strength + Recovery for Runners
My daughter is in the middle of her Cross Country season. Watching her train and trying to keep up with her during home workouts reminded me that strength isn’t just built on the trails; it’s built on how we stretch, strength, and support ourselves.
These mini band exercises support runners by stabilizing hips, activating glutes, and protecting joints… all in under ten minutes. Perfect for warm-ups, cooldowns, or rest days.
Recovery + Strength Focus
- Warm Up: Don’t skip the warm up. Strong muscles prevent strain.
- Post-Run Reset: Stretch and breathe to help your body repair.
-
Rest Counts: Recovery is where growth happens.
|
Move |
How |
Duration |
Benefit |
|
Monster Walks |
Band above ankles, step forward and back |
30 seconds each way |
Strengthens hips and glutes |
|
Single-Leg Glute Bridge |
Band above knees, lift hips one leg at a time |
8–10 each side |
Builds balance, core, and hip power |
|
Standing Kickbacks |
Band around ankles, extend one leg back |
10–12 each |
Activates glutes and hamstrings |
|
Side-Lying Leg Lifts |
Band above knees, lift top leg slowly |
10–15 each side |
Improves hip stability |
|
Seated Band Pull-Apart |
Band around wrists, arms extended |
10 reps |
Opens chest and strengthens posture |
To every runner finding their rhythm this season, we’re cheering you on… breathe deep, and remember recovery is part of the race.
💜 Anastasia