70 Strengthening Exercises for a Healthier Run!
A full-body strengthening routine from ankles to shoulders that you can follow right away.
A special program from the world's best running Pilates experts

Running has now become the most popular sport in Korea and a healthy, cross-generational sport.
It is the most passionate and passionate lifestyle that anyone can easily start without any special equipment or skills, and fully experience growth and achievement through the fight against oneself.
The sense of liberation you feel when you run through the wind, the strength to shake off the weight of life and get back up, the transformation in physical and mental strength are the charms of running that keep us running.
But any runner will feel it at least once.
Your knees start to ache, your ankles start to tingle, your shoulders and back become stiff, your breathing becomes disrupted, your performance plateaus, and your recovery slows.
So many people find running difficult.
All these problems arise from 'just running'.
The Running Reinforcement Exercise Bible was published to solve this very problem.


We systematically explain the strength training and stretching programs essential for running longer without injury.
This is a practical guidebook for runners who are lost in the fragmented information about what exercise to do and how to do it.
It contains a total of 70 Pilates-based strengthening exercises that cover the entire body from the ankles to the shoulders, and provides detailed step-by-step instructions with actual photos to avoid confusion.
It is organized by difficulty level into basic, modified, and advanced movements, so you can choose a routine that suits your level.
Let's relax our muscles, align our bodies, correct our breathing, and wake up our core.
Even if you follow along for just 15 minutes a day, you will not only improve your records, but you will also experience changes in your body's senses.
From beginners running half marathons to seasoned runners preparing for ultra marathons.
This book is dedicated to runners who want to run scientifically.

Running is a repetitive exercise.
Every time you run, some muscles are overused, while others are barely used.
If only certain muscles are overused like this, muscle imbalances can occur, which can ultimately lead to injury.
The repetitive nature of running forces your body to endure repeated impacts every time your feet touch the ground.
With each step, force is transmitted through the legs to the lumbar (lower back) and thoracic (chest).
If there is a weak spot along the path of the shock, that is where problems can arise.
Therefore, you need to train to strengthen your weak areas so that you can better cope with the stress of running.
---p.11 From “Pilates for Running”

As fatigue builds, it becomes easier to lose this neutral alignment, as the upper body collapses from its center and the spine sags.
In times like these, imagine a bunch of helium balloons hanging above your head, lifting you upward.
You will feel your body become lighter and your steps move forward naturally.
---p.33 From “Posture Alignment”

Beginner runners who are just starting out often want to speed up even though their hearts and lungs are not yet ready.
Then you will quickly become out of breath.
The only way to resolve this situation is to slow down and give your body time to adapt naturally.
Then, your breathing and running will gradually become more comfortable.
The Pilates breathing technique, 'lateral rib cage breathing', strengthens the diaphragm, which is responsible for 80% of breathing activity.
---p.40 From "Breathing"

If you were moving slowly and holding something, gradually let go and practice.
As you do this, your body will learn how to balance itself and your sense of balance will improve.
Exercising in front of a mirror makes it easy to check that your pelvis remains level.
If your pelvis tilts when you lift one leg, it means your gluteal muscles are weak.
---p.57 From "Balance"

The Swan Dive exercise strengthens the middle and upper back and abs.
When you start to get tired while running, your shoulders start to roll forward, which restricts your shoulder movement.
A hunched running posture also interferes with breathing.
The swan dive movement helps open your chest area and strengthen your mid-back, so even if you feel tired, your form and running will not be affected.
---p.62 From "Swan Dive"

The four side kick exercises we'll be introducing below all target your core muscles, particularly your obliques and hip joints.
When you run, your smaller back muscles tire more easily than your larger abdominal muscles.
Strengthening your lower back muscles will reduce the chance of your torso twisting to the side when you tire at the end of a long run.
The stronger your obliques become, the less likely you are to develop problems with your pelvis and hip joints.
---p.90 From "Side Kick"

Another way to avoid overtraining is to keep a running log.
Not only do I record my running time and route, I also record my Pilates practice content and my overall mood.
For example, patterns such as 'heavy legs', 'complete guidance', and 'tired' may appear.
You will be able to detect the warning signs of overtraining before it becomes a worst-case scenario and take control before symptoms worsen.
---p.182 From "Overtraining Recovery Exercise"

Excessive use is the cause.
When running, the iliotibial band and the femur (thigh bone) next to the knee are constantly bent.
Inflammation occurs when the outer surface of the skin is repeatedly rubbed against each other.
It can also occur when running on uneven surfaces or when your running style and posture put stress on this area.
---p.187 From “Exercise by Injury Symptom”

Each person has a different purpose for running.
Some people run for competition, others for health, fitness, or fun.
But the biggest challenge for a runner is getting out the door.
On a rainy day, when you feel like you have an endless amount of work to do, the challenge isn't just a physical one; it's also a mental one.
Even if your body is ready to run, if you suddenly lose the desire to run, your plans may go awry and your training may be disrupted.
Even if you manage to get out of the house and start running, sometimes your mind can get in the way of the joy of running.

---p.19 From "Running Mindset"