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

scorpion


8:00 - 9:00

One-Legged Bridge Lift and Lower


9:00 - 10:00

Tricep dips


10:00 - 11:00

squats


11:00 - 12:00

box-jumps


12:00 - 13:00

side-planks


13:00 - 14:00

One-Legged Bridge Lift and Lower


14:00 - 15:00

Tricep dips


15:00 - 16:00

press-ups


16:00 - 17:00

barbell curl


17:00 - 18:00

Rotational Shoulder Press


18:00 - 19:00

Alternating Row


19:00 - 20:00

Tricep dips


20:00 - 21:00

press-ups


21:00 - 22:00

barbell curl


22:00 - 23:00

Full-Range Figure Four


23:00 - 24:00

hip-thrust with weights