id: strength.runner
name: Runner Strength
sport: strength
type: strength
category: strength

params:
  duration:
    type: int
    required: true
    default: 40
    min: 30
    max: 50
    description: Duration in minutes

structure:
  warmup:
    - type: warmup
      name: Dynamic warm-up
      duration: 5min
      description: "Light jog, leg swings, hip circles"
  main:
    - type: work
      name: Lower body strength
      duration: 20min
      description: "Running-specific leg strength"
      exercises:
        - "Single-leg squats x 8 each"
        - "Romanian deadlifts x 10"
        - "Walking lunges x 10 each leg"
        - "Calf raises x 15 each leg"
        - "Step-ups x 10 each leg"
    - type: work
      name: Hip and core stability
      duration: 10min
      exercises:
        - "Clamshells x 15 each side"
        - "Hip bridges x 15"
        - "Plank x 45s"
        - "Side plank x 30s each side"
        - "Dead bug x 10 each side"
  cooldown:
    - type: cooldown
      name: Stretching
      duration: 5min
      description: "Hip flexors, hamstrings, calves"

humanReadable: |
  RUNNER STRENGTH - ${duration} minutes

  WARM-UP: 5 min
  - Light jog or skip in place
  - Leg swings (front/back, side to side)
  - Hip circles

  LOWER BODY (20 min, 2-3 rounds):
  - Single-leg squats x 8 each
  - Romanian deadlifts x 10
  - Walking lunges x 10 each leg
  - Single-leg calf raises x 15 each
  - Step-ups x 10 each leg

  HIP & CORE (10 min):
  - Clamshells x 15 each side
  - Hip bridges x 15
  - Plank x 45s
  - Side plank x 30s each side
  - Dead bug x 10 each side

  COOL-DOWN: 5 min stretching
  - Hip flexors, hamstrings, calves, glutes

  NOTES:
  - Focus on single-leg exercises
  - Essential for injury prevention
  - Do after easy runs, not before quality