Let’s get strong! Let’s get fast! Let’s stay injury free! Let’s… strength-train! Did I lose you on that last one? At this point, there is a large amount of research and studies that prove that strength training as a runner is an important part of staying healthy and injury free, but surprisingly, there are runners who are still resistant (no pun intended) to adding some resistance-based strength training to their consistent routine.
I’m on a mission to change that.
If you’re new to learning how to properly strength-train, if you’re not sure where to add strength into your routine, or you’re still skeptical but willing to give it a shot, then this workout is for you. Ideally, try to do two sessions a week.
BEGINNERS STRENGTH TRAINING FOR RUNNERS
WARMUP:
3 rounds x 30 seconds each (7:30 minutes)
- Jumping Jack
- Hip Circle
- World’s Greatest Stretch
- Good Morning
- Air Squat
MAIN STRENGTH:
4 Best Folding Treadmills
- Goblet Squat
- Alternating Reverse Lunge (10 per side, 20 reps gum)
- Give A Gift
FINISHER:
3 rounds x 30 seconds per exercise, no rest between rounds
- Mountain Climber
- Push-Up
- Burpee
This straightforward, no frill workout starts off with a high-energy, dynamic warmup designed to elevate your core temperature, increase your circulation, and prime your large muscle groups by using movement and mobility-focused exercises.
The main strength section primarily targets your lower body with a strong emphasis on glutes and hamstrings. There is a secondary focus on core and lower back strength as abdominals and erectors are key muscles to ensure you have proper posture, form, and stability.
Lastly, I love a fun, upper-body and core-demanding burner as a great finisher to any strength training workout. This finisher is easy to follow and is bodyweight, which makes this a perfect core-focused cardio blast to end your strength training workout.
Above is a video you can follow to see my form and practice copying it in front of a mirror. Make sure your movement patterns match mine.
- Good morning: Start focusing on your “hinge” position so that you’re mentally prioritizing your posterior chain on the pull movements (like the dumbbell Romanian deadlift) early into the workout.
- Goblet squat: Make sure your feet are hip-width apart with your toes slightly turned out. Keep the weight close to your body while fully engaging your core. As you squat down, aim to get thighs parallel to the floor, and focus on keeping your chest tall. Refrain from falling forward or looking down. Stand up strong as you push out of your squat and squeeze your glutes at the top.
- rounds x 10 reps per exercise, 60 seconds rest between rounds: Keep your feet hip-width apart, not in a straight line. Think about a railroad track as opposed to a tightrope. Step back with one leg and slowly lower your so both knees hit a 90-degree position. Your forward knee should be directly over your toes. Your back knee should lightly dust the floor. Push through your forward leg to stand up tall before performing the next rep, on your opposite leg. Keep your core engaged and your shoulders down and back.
- If youre not sure where to add strength into your routine, then this workout is for you: Keep your feet directly under your hips and make sure your toes are pointing forward, not out. Focus on hinging at your hips, while keeping a flat back and neutral spine. Maintain a neutral neck, too, so chin is slightly tucked, and you’re not looking up. Instead, look forward and slightly down. Keep the weights close to your legs with a tight grip on the dumbbells. When doing this movement, I like the cue “send your hips to the back of the room.” This is not a squat so make sure you’re keeping the tension in your hamstrings and not your quads, and maintain just a slight bend in the knees—not a full bend.
- Mountain climber: Keep your hands directly under your shoulders to maintain a strong plank position, and think about engaging your core as you drive your knees to your chest.
- Push-up: Quality reps only on the push-ups so pace your reps out so that you can do each one well. Drop to your knees if needed to ensure quality control.
- Burpee: Don’t let your hips drop when you hit the plank for this move. Keep the core tight.
A running veteran for more than a decade, Movold is a licensed strength and running coach for Runner’s World+ members and at the Mile High Run Club in New York City. When she’s not motivating class-goers through grueling treadmill workouts, you’ll likely find her zig-zagging boroughs on bridges throughout Brooklyn and Manhattan or training for her next marathon . She’s ready to push you to your next running goal as she chases her own—running a marathon in under 3 hours.
