04/12/2025

Jump, Lift, Run: Simple Lower-Body Workouts That Keep You Fast & Strong

Running builds the engine — strength training fortifies the frame.Give your legs just two “jump-then-lift” sessions each week and you’ll: Spend less energy every mile Hold speed deep into long runs Sidestep niggles that sideline so many runners Ready to turn stronger strides into faster splits? Let’s go! 🚀 Why...

Kaley Pederson

Running builds the engine — strength training fortifies the frame.
Give your legs just two “jump-then-lift” sessions each week and you’ll:

Spend less energy every mile
Hold speed deep into long runs
Sidestep niggles that sideline so many runners

Ready to turn stronger strides into faster splits? Let’s go! 🚀

Why Runners Need Lower-Body Strength

Better running economy. Spring-like muscles and tendons waste less energy.
Greater durability. Strong hips, knees, and ankles give you a sturdier frame that can absorb higher mileage and tougher workouts without breaking down.
Sharper finishing speed. More force into the ground = quicker splits when it matters.

Bottom line: skip strength and you leave free speed on the table.

The Beginner “Jump-Then-Lift” Plan (2 Days/Week)

Always perform the quick explosive plyometrics first, then follow with controlled strength moves.

Day	Exercise / Video	Type	Sets × Reps	Intensity / Rest	Execution Notes
Day 1	Pogo Jumps	Vertical Plyometric	3 × 10	Body-weight • 60 s rest	Small, ankle-driven hops; minimal knee bend; land softly.
	Goblet Squat	Strength	3 × 8-10	50-60 % 1RM (~10-15 kg) • 90 s rest	Hold weight at chest; squat to ~90° knees; keep chest up.
	Single-Leg Step-Ups	Strength	3 × 8-10/leg	BW or 5-10 kg • 90 s rest	Step onto 15-20 cm box; drive through heel; lower slowly.
	Seated Calf Raises	Strength	4 × 10-12	BW + 5-10 kg • 60 s rest	Raise to full plantar flexion; hold 1 s; lower slowly.
Day 2	Hop-and-Stick	Horizontal Plyometric	3 × 6/leg	Body-weight • 60 s rest	Single-leg hop forward; stick landing; hold 1 s.
	DB Split Squat	Strength	3 × 8-10/leg	Dumbbells • 90 s rest	Rear foot on 15 cm step; lower front thigh to parallel; push up.
	DB Romanian Deadlift	Strength	3 × 8-10	50-60 % 1RM (~10-15 kg) • 90 s rest	Hinge at hips; lower DBs to shin level; keep back straight.
	Standing Calf Raises	Strength	4 × 10-12	Body-weight • 60 s rest	Rise onto toes; hold 1 s; lower slowly.

Intermediate “Jump-Then-Lift” Plan (2 Days/Week)

Day	Exercise / Video	Type	Sets × Reps	Intensity / Rest	Execution Notes
Day 1	Drop Jumps	Vertical Plyometric	3 × 8	Body-weight • 90 s	Step off 20–25 cm box; land and rebound into max vertical jump; contact < 200 ms.
	Back Squat	Strength	3 × 6–8	70–80 % 1RM (~30–50 kg) • 120 s	Squat to ~90° knees; drive up with controlled speed; keep chest up.
	Single-Leg DB Step-Up	Strength	3 × 6–8 / leg	70–75 % 1RM (~10–15 kg each hand) • 90 s	Step onto 20 cm box; drive through heel; lower slowly.
	Seated Calf Raise	Strength	4 × 8–10	BW + 15–25 kg • 90 s	Raise to full plantar flexion; hold 1 s; lower slowly.
Day 2	Stiff-Leg Bounds	Horizontal Plyometric	3 × 8 / leg	Body-weight • 90 s	Bound forward with minimal knee bend; land on balls of feet; maximize distance.
	Bulgarian Split Squat	Strength	3 × 6–8 / leg	70–75 % 1RM (~10–15 kg each hand) • 120 s	Rear foot on 20 cm bench; lower front thigh to parallel; push up.
	DB Romanian Deadlift	Strength	3 × 6–8	70–80 % 1RM (~15–20 kg each) • 120 s	Hinge at hips; lower DBs to shin level; keep back straight.
	Standing Calf Raise	Strength	4 × 8–10	BW + 10–20 kg • 90 s	Hold DBs; rise onto toes; hold 1 s; lower slowly.

When to Schedule Your Lifts 🗓️

Same day as a hard run — but later.
Finish the workout (tempo, intervals, hills), refuel, then lift a few hours later.
Why? You keep hard days hard, allowing full recovery before the next key session.
If that’s impossible:
Lift the day after the hard run or on a totally separate non-running day.
Never place a lift session the day before another hard run — tired legs lead to sloppy quality work.

Follow these rules, and your running performance stays the main event while strength quietly upgrades the chassis.

How to Progress 📈

Tiny weekly bumps: Add 5 lb (≈ 2 kg) or one rep to a lift, or hop slightly farther/higher.
Monitor soreness: If muscles still ache after 48 h, trim the next session’s load or sets.

Steady, incremental gains beat heroic leaps every time.

Common Mistakes to Dodge ❌

High-rep burnouts. Endless circuits torch energy but rarely build real force.
Plyos on dead legs. Quality > quantity — sloppy landings invite injury.
Skipping calf work. Your calves absorb roughly 50 % of the load in every stride—neglecting them robs you of propulsion and can overload the Achilles.
Lifting right before a hard run. Fresh legs are for speed, not squats.