Workouts for Runners and Beach Bodies

Turbulence Training for Fat LossOne of the most common questions I get is from runners who want to use Turbulence Training in addition to their marathon or 10-k training programs.

Now it’s possible to add Turbulence Training into these plans, but you need to be careful.

Here’s what I wrote for one client who asked…

Question: Could you design a TT workout geared toward strength and conditioning for a long distance runner?


Answer: There’s really nothing I would change from a regular TT workout, except I would have a long distance runner do LESS volume and LESS frequent workouts.

The exercises that will benefit runners are the same ones that will increase calorie burning and building the beach body, but high-volume resistance training can leave you sore and stiff and would interfere with your running program.

So you do have to choose your priorities.

If fat loss is your goal, then switch over to Turbulence Training and use the program as described – with a couple of short, easy runs during the week on off-days for fun.

But if running races is your priority, then you’re going to need to cut back on TT so that you aren’t too sore to run.

Turbulence Training always focuses lower body exercises for the glutes and hamstrings, and these are often the weakest lower body muscles in runners that need the most work.

As for the reduced volume and frequency, I would start a long distance runner at only two TT workouts per week, and have them use ONLY one round per superset – instead of three.

A good place to start is the original Turbulence Training Intermediate program that you’ll get in the main fat burning TT program here:


Of course, if you need to work around any injuries, then you’ll have to take that up with your physiotherapist.

For non-endurance athletes who want more advanced muscle gain and fat loss or for those who simply want to build a sexy beach body, you’re best off using programs like TT 2K3 and TT 2K4 which are in the same manual – but include a greater volume of resistance training to build the beach body.


Train hard but safe,

Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer

PS – If you want to do a bootcamp workout with me…

…live and in-person, then today is your last day to take advantage of the early-bird registration for the 1st Ever Turbulence Training Summit in August.

The price increases by $100 tonight.

Grab your spot here:


See you in San Diego.