Good exercises for runners: get stronger and faster

Hi everyone,

Is running the only exercise you do? Or do you worry that you’re not working your body in a way that best supports your running? We could all benefit from doing some cross-training for our overall fitness and protect ourselves from injury, but can be difficult to know where to start. Plus, who would want to cut into their running time by doing other training?!

Good news! I have a wonderful free training program you can fit into any running schedule.


What is it?

good exercises for runners

The 30 Day Challenge from Kinetic Revolution.


Who are they?

Kinetic Revolution is a team of coaching consultants based in the United Kingdom (don’t worry, you can use their system anywhere. I’m following it from New Zealand). They specifically target runners and triathletes, with the goal of improving athletic performance and improving injury recovery.

It was founded by James Dunne, who is an injury rehab specialist and top running coach. He’s the guy you’ll see in the videos that are part of the course.

What will I be doing?

The program gives you 10-15 minutes of cross-training exercises to complete over a course of 30 days. The activities are designed to fit into whatever your running schedule is: whether you’re just getting started or you’re training for your tenth marathon, everyone can gain benefit.

The program is split into five stages:

  1. Mobility and balance
  2. Strength and core
  3. Intermediate mobility and plyometrics
  4. Resistance band training
  5. Running technique drills

I’ll let James explain a bit more to you in this very short video:

Since he’s asked you to “click the link below”, here’s one :)


How does it work?

First of all, you have to sign up via email. You’ll get a reply straight back, asking you to confirm. Once you confirm, you will receive full access to the 30 day training. Each day has different videos and exercises attached to it. It’s all very easy to follow.

You’ll also receive daily emails from James to keep you on track.


The best things about the program?

  • It’s free, which is awesome
  • There is a big community of followers, you can join their facebook group which has more than 4,000 members
  • Easy to follow and easy to fit into any routine
  • You don’t need any extra equipment (except for a resistance band, you can purchase the one James recommends for around $3.99 US over on Amazon)
  • Daily emails to keep you on track
  • Access to the full 30 days straight away
  • You’ll improve your running!


Any negatives?

Just one or two:

  • You can’t tick off the days as you go, so if you lose track you’ll have to check your email (I think that’s pretty minor though)
  • Obviously, as you will be following a video, there’s no one to tell you if you’re doing things incorrectly. You can always ask questions in the facebook group, or comment on any of the videos if you need help.

    good exercises for runners

    Get ahead of the pack, improve your performance.


Get into it!

You’ve got nothing to lose and everything to gain by doing some cross training to complement your running. Sign up for the 30 Day Challenge now, and start improving your running today.


Your running buddy,




image by Simon Thalmann, CC 2.0,


  • Hello Emily, I quite like the look of this system. I started running 2 years ago to compliment my low carb diet. So far I’ve lost 75lbs & 10 inches off my waist, so I’m over the moon.

    I do some stretching exercises before I go running and I was looking for something new to add to my exercise regime. I think I might have found it. I will look over it the next few days before making a decision. But I’m impressed with what I’ve seen so far.


  • This is a going to be a good program that will help individuals who like to run as a form of exercise
    Exercising every day is very good for one’s health and if this program will help keep us exercising the whole time then I think I will give this program a try

    • Em likes running

      HI Fidel,

      Yeah I think this program is great, especially for runners who are quite focused just on their running and are unsure how to fit in cross training, which can actually make them better.

      Thanks for stopping by :)

  • I have suffered from a few injuries from running in the past, and I actually think it was due to not warming up or down properly which was the reason for my leg imjuries, lol.

    Your recommendation of the 30 Day Challenge sounds great, and is something that every jogger should participate in.

    I will definitely look more in to this.


  • Travis Smithers

    I’m always interested in learning different things and exercising for different activities is one I like to always check out. For myself I’m not a runner as I am into different forms of activities but I do find similarities that are always worth checking out.
    I find regardless of the activities some things are important for all such as your first 4 stages out of the five also reflects on may other activities. Some of stage five is also good for hockey practice as well.
    Running is all about pacing yourself and building a proper muscle endurance for the activity and my activities are very erratic and call for some differences.
    I do like the similarities though.

  • Hi Emily, this training program looks unreal, I have been using a treadmill and a water rower which I am finding really good. I would love to be able to gain better fitness as sometimes I feel like you can become stagnant on the treadmill and don’t seem to push yourself more. I see you have mentioned this is great for beginners too which is good, because I would still class myself as one, thanks for this info, I am looking forward to giving this a go :)

    • Yes, it’s SO easy to stagnate on a treadmill…. you just plug in your pace and off you go! Sometimes that’s just what you need, but it can be difficult to get out of that. I think you’ll really enjoy this program, it’s so easy to fit into any routine and only takes a very small amount of time for big benefits. Even better that it’s free! If you’re wanting more info for beginners, and are considering doing a half marathon, this 8 week program would fit in nicely with what your’re already doing (also free!)

  • This looks like an awesome free program. So great to see people offering others so much value based on their expertise. If your looking for a way to improve your health and fitness through running, this would be a great opportunity. Love what the guys at kinetic-revolution are doing, keep it up.

    • Hi Luke,

      Thanks for stopping by the site, it’s great to see guys are liking it too :)

      Yeah, the guys at Kinetic revolution have a really good thing going, and this program has really helped me improve my running and I also think its (touch wood) part of the reason I’m managing to stay injury free lately!

  • Hi Em,
    I need your help, please. These exercises are for people who are already runners to get stronger. I’d like to be able to do it someday. But, I’m a step behind. I’m a walker who’d like to be a runner. But, every time I run – even if its just for 90 seconds, my knees hurt. Not just while I run, but for a couple days after running. They hurt when I go up and down stairs or any kind of motion like that. Can you recommend exercises or a product to help me get strong to be able to run?

    • Hi Alyssa,

      I’m sorry to hear that, it is so frustrating when your body won’t let you do what you want to do.

      First of all, I’d recommend you speak to your doctor or physiotherapist, as you may well need some medical advice here to prevent yourself doing further injury. Otherwise, if you follow the link to the Kinetic Revolution site in the post anyway, James has lots of advice for strengthening different joints and how to work them.

      Good luck and run safe!

  • Hello Emily,

    I have never heard of the 30 Day Challenge but i think i’ts an excellent idea. Most people when they start running think that they can just get up and run 20 miles their first week, but little do they know that it take some preparation beforehand to insure they won’t get injured.

    Balance and mobility training is a good first step to ensure that running doesn’t become injurious. Thanks for shedding light into this program. I’m an avid runner (training for a marathon actually) and find this program particularly interesting.


    • Em likes running

      Hi Alex,

      Yeah, it’s a really cool program, and even better that it’s free! I think you’ll find it really helpful for your marathon training (good luck with it by the way, when’s your race?)

      I know myself I’ve made that mistake of thinking all I needed to do to run better was run more, but now I understand the benefits of stretching and strengthening and I’m sure it’s helped me stay injury free.

  • Emily,

    Strength training is often overlooked when it comes to runners. I was strength training a lot more before I got into trail running and OCR and then running hills and HIIT sessions just took over most of my training. Even though I had a strength training background, I feel it’s very easy to slip into just run run run all the time. Thanks for the reminder on how important strength training is to running!

  • Oh, how I miss running. I used to run between 2013 to 2014 but after developing runner’s knee syndrome, it was too painful to continue. I have been resting and seeing chiro treatment for about half a year now.

    From your experience, what kind of exercise is good for those who is recuperating and wanting to get back to running? Is it advisable?

    Thanks for the tips.

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