Do your knees or groin hurt when you run? Follow this routine to strengthen your knees, hip stability and inner thighs, and leave the pain behind. Slot the strength days between your runs and repeat every week.
Program at a glance
Who is this program for?
This program is designed for beginners: a controlled number of movements with room for recovery. If you haven't trained consistently before, this is a good starting point.
Weekly plan
Day 1 — Knee & Quad Strength
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Pistol Squat To Box | 3×8 | 60 sec |
| Resistance Band Standing Single Leg Knee Extension | 3×15 | 45 sec |
| Wall Sit (Narrow Stance) | 3×30 sec | 60 sec |
| Bodyweight Rear Lunge | 3×10 | 45 sec |
| Heel Glute Bridge | 3×15 | 30 sec |
| Bodyweight Standing Calf Raise | 3×15 | 30 sec |
Day 2 — Rest / Run Day
Rest day — recover and get ready for the next session.
Day 3 — Hip Stability
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Resistance Band Lateral Walk | 3×12 | 45 sec |
| Side Lying Clam And Kick | 3×12 | 45 sec |
| Kneeling Single Kickback Fire Hydrant | 3×12 | 30 sec |
| Lying Abduction | 3×15 | 30 sec |
| Glute March | 3×12 | 30 sec |
| Bird Dog Male | 3×10 | 30 sec |
Day 4 — Rest / Run Day
Rest day — recover and get ready for the next session.
Day 5 — Groin & Lower Leg
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Adductor Squeeze | 3×20 sec | 45 sec |
| Copenhagen Plank | 3×15 sec | 60 sec |
| Side Lying Hip Adduction | 3×12 | 30 sec |
| Standing Tibialis Raise Wall Supported | 3×15 | 30 sec |
| Bodyweight Single Leg RDL | 3×8 | 45 sec |
| Bodyweight Standing Calf Raise | 3×15-20 | 30 sec |
Day 6 — Rest / Run Day
Rest day — recover and get ready for the next session.
Day 7 — Rest Day
Rest day — recover and get ready for the next session.
My Running Health Routine is free to follow on VIGOR: download the app, pick the program from the Programs tab and start your first workout. Every set is logged and your progress is measured automatically.
This content is for general information; consult a professional about suitability for your health. Sets, reps and rest values reflect the current program template in the app.