Getting Strong for Running | Exercises for Kids and Teens

Looking to build your strength to improve your running? Look no further! Find below a list of simple bodyweight exercises you can do to build your strength and fitness with videos to follow along!

Lower Body Body Strength



Step Up

Find a tall step, 30cm or more. step up and down from that step do one side first then do the other side






Calf Raise

Holding on to a bench or rail, go onto your tippy toes, trying to be as tall as you can. push up not forward







Lying on your back with knees bent lifting your hips off the ground to form a straight line from your shoulders to your knees





Watch Below and Follow Along!


Upper Body Strength


Running Man

Stand like you’re running in place with your elbows bent. Swing your arms back and forward as fast as you can






Push Up

From your knees (or feet) keep a straight line up your spine to your shoulders. Bend your elbows, lowering your head and chest towards the ground. Pushing yourself back up to the starting position and repeat






Bench Dip

Using a chair or bench sit on the chair with your hands on the edge. Slide your hips off the chair so you are supporting yourself with your arms. Bend your elbows to about 90 degrees and push back up and repeat



Watch and follow along below!

Core Strength Exercises


Russian Twists

Place the band at about waist height. the hand on the far side of the band should hold on first then the other hand over the top of it. Holding the band close to your chest or belly step as far out as you need to have suitable tension on the band. Press your hands out in front keeping the band in line with the centre of your chest or belly, and repeat





Reverse Plank






Side Plank

Laying on your side with your elbow directly under your shoulder, knees bent at 90 degrees. Lift your hips into the air and repeat





Watch and follow along below!

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Tailored health have been incredibly supportive at helping me improve my golf while balancing my energy and chronic pain challenges. I have been able to continue to improve my game, and I have seen my strength and overall fitness slowly build at a steady rate despite my health challenges even when it was not clear to me. Thank you Yass for keeping me moving forward and encouraging me to be more self compassionate and persist.

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April 19, 2024

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August 15, 2022

I can’t speak highly enough of Tailored a health and it’s team of dedicated Exercise Physiologists. I found myself at a point with chronic, debilitating back pain that I honestly didn’t think there was any hope of recovering from. Over the past 2&1/2 years I’ve progressed from barely being able to get off the floor to making a recent return to skiing and weight training at the gym! Something I thought would never be possible. Ongoing weekly sessions with Claire have been life changing not only physically but also with the added knowledge regarding the psychology of pain and injury rehab, which has been invaluable. Huge thanks also to Ben, Alex, Phil, Yas and Helen who have also helped support me throughout my journey at Tailored Health. So grateful and excited for the future and to kick some more exercise goals!

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