We earn a commission for products purchased through some links in this article without races, there’s never a good time to be sidelined with an injury. That’s why strength and mobility training are an essential component of every runner’s routine.
Pro Sydney McLaughlin, 21, knows the importance of doing these types of workouts on a regular basis. At age 16, McLaughlin set a junior world record in the 400-meter hurdles at the 2016 U.S. Olympic Track and Field Trials. She went on to place 17th in the event at the 2016 Rio Olympic Games.
She also won gold in the 4x400-meter relay and silver in the 400-meter hurdles at the 2019 IAAF World Athletics Championships. McLaughlin has been preparing for the 2021 Tokyo Olympics, which includes total-body strength workouts, like the one in the video above.
Health - Injuries dumbbells or kettlebells to build your muscles, that’s not necessarily true. You can use your own body weight to get a challenging workout that will power your runs and make them feel that much easier.
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- Warm Up with easy running, biking, or jumping rope We earn a commission for products purchased through some links in this article.
- Static Stretching:
- Quad Stretch
- Hamstring Stretch
- Triceps Stretch
- Lower-Body Circuit (mini band optional):
- Squat
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- Single-Leg Romanian Deadlift
- Single-Leg Balance
- Core Circuit:
- In-and-Out
- Jackknife Crunch
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- Russian Twist
- Upper-Body Circuit:
- Push-Up
- Triceps Dip
All in all, the workout takes about a half hour—perfect for the cross-training days on your schedule. Plus, you can do this workout anywhere you have a bit of space at home, no gym required.
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Danielle Zickl is a freelance writer who has 10 years of experience covering fitness, health, and nutrition. She's a graduate of Ithaca College. You can find her work here on Women's Health, and in many other publications including PS, SELF, Well+Good, Runner’s World, Outside RUN, Peloton, Men’s Fitness, and more.
