Runner Strength Protocol

The Runner Strength Protocol is an 8-week program designed to enhance your running performance through targeted strength training. Committing just three days a week, you'll engage in dynamic full-body workouts that incorporate bodyweight, dumbbell, and barbell exercises, ensuring a balanced development of muscle strength and endurance. Each session focuses on key movements like pull-ups, Bulgarian split squats, and Romanian deadlifts, tailored to improve your overall athleticism. Get ready to build the strength necessary to elevate your running game and conquer new distances!

This routine is based off Faith from Mirror's Edge & catalyst. It's the strength training routine I'd imagine she does to supplement her running and combat training. This routine will absolutely build muscle and strength, but it's primary goal is to condition and strength the muscles used when one runs, does parkour, and fights. For this reason, it should be done at a lighter intensity, and with a heavy focus on correct form.

If you are running it alone, with no supplemental activities, then the intensity can be increased.

Warm up for the first exercise of the day by doing 1-2 sets of the max rep range with an easier progression

Workout "B" could be skipped if Strength training is even less of a priority. the day can be replaced with, running, parkour, or rest.

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