Supporting exercises

Support exercises are used to improve your running by working on strength, stability and efficiency. By strengthening your core, legs and arms you will be able to run faster, keep your form and finish faster with less risk of injury.

This tool gives you an exercise for every hour of the day, so when you take a break from your desk you can quickly do the designated exercise. The routines are split between Core, Legs, Upper body and Balance/Flexibility.

Time
Exercise
Example

0:00 - 1:00

toes raises on a step


1:00 - 2:00

squatted sidesteps with resistance band


2:00 - 3:00

side-planks


3:00 - 4:00

Alternating Row


4:00 - 5:00

single leg jumps


5:00 - 6:00

toes raises on a step


6:00 - 7:00

leg raises


7:00 - 8:00

box-jumps


8:00 - 9:00

Superman/back extension


9:00 - 10:00

Walking lunges


10:00 - 11:00

press-ups


11:00 - 12:00

squatted sidesteps with resistance band


12:00 - 13:00

Rotational Shoulder Press


13:00 - 14:00

side step-ups


14:00 - 15:00

Skating Squat


15:00 - 16:00

side leg raises


16:00 - 17:00

leg raises


17:00 - 18:00

Squat to Overhead Press


18:00 - 19:00

Overhead Forward Lunge


19:00 - 20:00

Single-leg deadlift


20:00 - 21:00

squats


21:00 - 22:00

barbell curl


22:00 - 23:00

Full-Range Figure Four


23:00 - 24:00

hip-thrust with weights