Run-Ready Legs & Core
Strength work that makes your runs feel easier.
4 weeks2–3 days a week25–40 min
Two or three short sessions of single-leg strength, hips, calves and a core that resists rotation. No cardio added: your runs are the cardio. Built to sit beside your running week, not compete with it.
Guided programs are part of Bodaptive Pro, free for everyone during early access.
Who it’s for
- Runners of any distance
- Anyone who wants sturdier knees, hips and ankles
- Busy weeks: sessions are short
Your week
- 1Single-Leg StrengthLegs · Core
- 2Hips & HamstringsLegs · Core
- 3DurabilityLegs · Core
Choose 2 to 3 days in your profile; fewer days use the first ones.
How it progresses
Foundation · Weeks 1–2
Learn the movements and find your working weights, with reps to spare.
Progression · Weeks 3–4
Add weight or reps steadily, week to week.
What you need
Nothing: bodyweight works.
Where it gets you
Four weeks of the strength running doesn't build on its own.
How it works
The program sets the shape: the days, the weeks and what each session is for. Bodaptive picks every exercise and load for your equipment and level, and adjusts them after each workout, just like your own plan.
Finish it and earn the Program Finisher badge.Finishing means three in four of its workouts, with one in the final week.
