The site contains performance optimization and injury prevention programs for running. For inspiration for your running program and planning check here. The programs are divided into levels 1-6 which means that the levels are graded; thus 1 is easy and 6 is hard.

Level 1 and 3 are programs that do not require props and are intended for general exercise runners, or the less ambitious runner. Therefore, programs 1-3 can be done as warm-up, or at home. Level 4-6 require props, and levels 1 and 4-6 are intended for the ambitious marathon runner, ultra-runners, trail-runners, etc. It is advantageous to switch between the use of programs 1-3, or 1 and 4-6. Thus, the training will have a greater effect than with the use of one program alone. RM terminology is used in the program, see description here.

Performance and injury prevention program Level 1:

Standing leg work – 15-30 repetitions, focus on keeping your head at an even height.

Front heel – 2-3 repetitions of x 20-30 meters.

Knee lift – 2-3 repetitions of x 20-30 meters.

Combined knee lift and heel kick – 2-3 repetitions of x 20-30 meter.

Double combined knee lift and heel kick – 2-3 repetitions of x 20-30 meters.

Heel kick – 2-3 repetitions of x 20-30 meters.

Straight leg on forefoot – 2-3 repetitions of x 20-30 meters.

Step frequency – 2-3 repetitions of x 20-30 meters.

Performance and injury prevention program Level 2:

Back and hip mobilization – 15-30 repetitions to each side.

Front hip mobilization – 15-30 repetitions per hip.

One leg hip mobilization – 15-30 repetitions per. leg

Toe touch – 15-30 repetitions, focus must be on reaching or getting as close to your toes as possible.

Sissy squat -10-20 repetitions per. set. If the exercise is too easy it is recommended to make the exercise more difficult, rather than increasing the number of repetitions. For ex. by performing it on one leg with support or by adding weight.

Double lunges -10-20 repetitions per. Set. If the exercise is too easy it is recommended to make the exercise more difficult, rather than increasing the number of repetitions. For ex. by jumping up (jumping lunges), or adding weight.

Plank – 10-30 sec. per. set, If the exercise is too easy it is recommended to make the exercise more difficult, rather than increasing the time over 30sek. For ex. by lifting one leg at a time or side-shifting the body.

Side plank with stretched arm – Both sides 10-30 sec. per. set, If the exercise is too easy it is recommended to make the exercise more difficult, rather than increase the time over 30sek. Ex. by moving the top leg around in circles.

Dynamic pelvic lift -10-30 sec per set. If the exercise is too ease we recommend making the exercise more difficult, rather than increasing the number of repetitions.  For ex. by doing a one leg pelvic lift.

Side-facing leg lift -10-20 repetition per side. If the exercise is too ease we recommend making the exercise more difficult, rather than increasing the number of repetitions.  For ex. by doing making circles with the lifted leg.

Front chain stretch – hold 20-40 sec per side, once you feel a streth, be sure to hold the position to maintain the stretch.

Back chain stretch – hold 20-40 sec per side, once you feel a streth, be sure to hold the position to maintain the stretch.

Performance and injury prevention program Level 3:

Hip, back and shoulder mobilization – 15-30 repetitions to each side.

Upper back stability – 15-30 repetitions.

One leg squat – 10-20 repetitions per. leg pr. set. If the exercise becomes too easy, it is recommended to make the exercise more difficult, rather than increasing the number of repetitions. Ex. by jumping up, keeping the knee at 90 degrees and slowing down the movement so you will not fall below 90 degrees when you land.

Kangaroo hop – 10-20 repetitions per. set.

Plank to side plank- 10-20 repetitions each side per set.

Plank with cross-lift – 10-20 repetitions per side per set. If the exercise is too ease it is recommended to make the exercise more difficult, rather than increase the number of repetitions. For ex. by keeping hands closer together and feet closer together.

Dynamic one leg pelvic lift – 10-20 repetitions per set. If the exercise is too ease it is recommended to make the exercise more difficult, rather than increase the number of repetitions.  For ex. by placing the leg or foot on a ball.

Side plank sit-up – 10-20 repetitions each side per set.

Front hop stretch – hold the stretch for 20-40 sec per side, make sure to stay deep into the stretch once it is found.

Deep calf stretch- hold the stretch for 20-40 sec per side, make sure to stay deep into the stretch once it is found.

Hamstring stretch – hold the stretch for 20-40 sec per side, make sure to stay deep into the stretch once it is found.

Outer foot to buttock stretch – hold the stretch for 20-40 sec per side, make sure to stay deep into the stretch once it is found.

Performance and injury prevention program Level 4:

Hip mobilization with hold – 15-30 repetitions per side.

Lying back to rib mobilization – 15-30 repetitions per side.

Kneeling ankle mobilization – 15-30 repetitions to each side.

Briefcase deadlift – Exercise with a load of 4-8 RM, for 3-8 repetitions per. side per set.

One leg deadlift strength – Exercise with a load of 4-8 RM, for 3-8 repetitions per. side per Set.

Crunches on exercise ball – 10-20 repetitions per set, optionally add weight on the chest.

Back extensions on exercise ball – 10-20 repetitions per set, optionally add weight on chest.

Knee to chest / stomach on exercise ball – 10-20 repetitions per set.

Hamstring Muscle Energy Technique – Move leg to maximal stretch of the hamstring, exert pressure against the strap for 7 seconds, then move the leg to an even deeper stretch. Repeat 3-5 times. per leg.

Front hip-muscle energy technique – Move the leg into maximum stretch of front thigh, exert a pressure against the hand for 7 seconds. then move the leg into an even deeper stretch. Repeat 3-5 times per leg.

Performance and injury prevention program Level 5:

Back-stretch mobilization – 15-30 repetitions.

Standing ankle mobilization – 15-30 repetitions.

Deep squat with necessary heal lift – Exercise with a load of 4-8 RM, with 3-8 repetitions per. side per set.

Step- up with rod – Exercise with a load of 4-8 RM, with 3-8 repetitions per. side per set.

Foot to hand / stomach on exercise ball – 10-20 repetitions per side per set.

Hamstring pelvic lift on exercise ball – 10-20 repetitions per side per set.

Back rotation on bench – Exercise with a load of 4-8 RM, with 3-8 repetitions per. side per set. Alternatively do 10-20 repetitions per side per set, possibly adding weight on the chest.

Side crunches on bench – Exercise with a load of 4-8 RM, with 3-8 repetitions per. side per set. Alternatively do 10-20 repetitions per side per set.

Seated buttocks-muscle energy technique – Put yourself into the maximum stretch of the gluteal region (buttocks), apply pressure by hand to the knee for 7 seconds. Then move or pull the knee to a new deeper stretch. Repeat 3-5 times per leg.

Leg to chest stretch – 20-40 seconds per side, be sure to hold the stretch, once it is found.

Performance and injury prevention program Level 6:

Turkish getup – Exercise with a load of 4-8 RM, for 3-8 repetitions per side per set.

Free-turn – Exercise with a load of 4-8 RM, for 3-8 repetitions per set.

Hip bending on exercise ball – 10-20 repetitions per set.

Dynamic one leg pelvic lift on exercise ball – 10-20 repetitions per set. Alternatively make this easier by using both legs on the ball, or more difficult by adding weight on the stomach.

One arm press with side bridge twist – 10-20 repetitions per side per set.

One arm pull with twist – 10-20 repetitions per side per set.

Side-Muscle Energy Technique – Hang into the maximum stretch of the side region, pull against the belt with no apparent movement for 7-seconds, then you fall deeper into a new maximum stretch. Repeat 3-5 times per side.

Piriformis muscle energy technique – Put yourself into maximum stretch of the gluteal region (buttocks), apply pressure by hand to the knee for 7 sec. Then move / push the knee into a new deeper stretch. Repeat 3-5 times per leg.