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Think of your core as the transfer center for your runs. It pushes power from your upper body through your legs, while keeping you upright and stable through each step you take. You need all the muscles of your midsection strong in order to run efficiently and comfortably (a key to going longer!), and that’s where this workout comes into play.
Created by Winnie Yu, D.P.T., C.S.C.S., a physical therapist and strength coach at Bespoke Treatments in New York City and host of the Runner’s World Winnie Yu, PT, DPT, CSCS, Perform the same exercise, but ditch the dumbbell anti-rotational movements—because you need just enough rotation to run forward, but not so much that it slows you down—and glute-focused moves, crucial for power production.
But the benefits don’t end there: You also target every major muscle group of the body in this 30-minute workout. That means it not only keeps you strong through your center, but also improves single-leg stability, helps correct your posture, and adds force behind your stride.
The Workout
You’ll start this workout with a mobility warmup. Then you have four supersets (two moves each), focusing on total-body strength. Follow the reps and rounds listed below. Minimize rest between exercises and rounds, but rest as needed between supersets (press pause if you need a longer breather than what’s allotted). You’ll wrap it up with dynamic stretches to cool down.
Equipment Needed
Exercise mat, light to medium weight set of dumbbells, medium to heavy weight set of dumbbells, a box, chair, or couch
The Exercises
Warmup: 2 Rounds
1. Hip Switch to Trunk Rotation
30 seconds
Start in a 90-90 position, right shin on the mat to right side, perpendicular to hips, and left shin on the mat in front of you, parallel to hips. Bend both knees 90 degrees. Place right hand outside of right shin.
Reach land hand around torso and under left arm, rotating to the right.
Rotate torso back to center.
Then switch legs to opposite 90-90 position, and repeat trunk rotation to the left.
Continue alternating.
2. Half-Kneeling Adductor Rock
15 seconds per side
Warmup: 2 Rounds.
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Send hips to back to meet heel.
Return to starting position.
Repeat for time.
Then switch sides.
Strength Set A: 3 Rounds
1. Reverse Lunge With Rotation
20 seconds, alternating
Warmup: 2 Rounds.
Step left foot back to lower into a lunge, both knees bending 90 degrees. Back left knee should hover just above the ground and front right knee should track over toes.
Rotate torso to the right, over front knee.
Return to center.
Strength Set B: 3 rounds.
Repeat on opposite side.
Continue alternating.
Perform the same exercise, but ditch the dumbbell.
2. High Plank Spider Lunge
20 seconds, alternating
Start in a plank position, shoulders directly over wrists, legs straight, belly button pulled up to spine to engage core. Body should form a straight line from head to heels.
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Upper-Body Strength Workout for Runners.
Races - Places.
Continue alternating.
Perform the plank with knees on the ground for more support. Then, drive left knee to left elbow. Place it back to modified plank. Races - Places. Continue alternating.
Strength Set B: 3 rounds
1. Staggered Deadlift
8 reps per side
Stand with feet hip-width apart. Step right foot slightly back, toes in line with right heel, left heel raised but toes firmly planted. Keep feet hip-width apart. Hold a dumbbell in each hand, down by sides.
Hinge at hips by sending glutes straight back. Keep core engaged, back flat, shoulders down and back, and weights close to legs.
Drive left foot into floor to stand back up, engaging glutes and extending hips.
Upper-Body Strength Workout for Runners.
Then switch sides.
Perform the same exercise, but hold just one dumbbell in the hand of the non-dominant leg (the one with the heel lifted).
2. Curtsy Lunge
8 reps per side
Stand with feet hip-width apart. Hold a dumbbell in each hand, down by sides.
Step right foot back on a diagonal, about at a 7 or 8 o’clock position, bending both knees to lower into a curtsy lunge. Keep chest tall and core engaged.
Step right foot back up to stand, tapping toes on ground or driving the right knee up toward chest for more of a balance challenge.
Upper-Body Strength Workout for Runners.
Then switch sides.
Perform a regular reverse lunge (stepping straight back) or the curtsy lunge (stepping back on a diagonal), using bodyweight only.
Strength Set C: 3 rounds
1. Deadlift to Bent-Over Row
8 reps
Stand with feet hip-width apart, holding a dumbbell in both hands, down by sides. Pull shoulders down and back.
Hinge at hips by sending glutes straight back, with back flat, core engaged, and shoulders packed down and back.
Pull weights to hips, keeping elbows close to sides and maintaining about a 90-degree bend in elbows.
Straight arms to lower weights back down.
Drive through feet to stand back up, engaging glutes and extending hips.
Repeat.
Perform the same move, but do one arm at a time for the row, alternating sides each time you do the deadlift.
2. Half-Kneeling Overhead Press
8 reps per side
Start kneeling, right foot forward, left knee planted on the mat, both knees bent about 90 degrees. Hold a dumbbell in left hand, racked at shoulder.
Keeping shoulder down, press weight overhead, bicep by ear.
Pull weight back to shoulder.
Upper-Body Strength Workout for Runners.
Then switch sides.
Instead of doing the half-kneeling position, sit on a bench, chair, or step. Perform the same overhead press exercise, one arm at a time, but you’ll have more stability.
Repeat on other side
1. Elevated Bridge
8 reps
Lie faceup, heels on a box or step hip-width apart. Place one dumbbell on hips, holding with both hands.
With back flat and core engaged, drive heels into box and lift hips up, engaging glutes and hamstrings. Avoid lifting with low back.
Slowly lower hips back down.
Repeat.
Perform a bodyweight single-leg glute bridge, with one foot planted, and other leg lifted, with knee bent. This decreases the required range of motion. Drive through planted foot to lift hips up, engaging glutes and hamstrings and avoiding lifting with low back. Do 4 reps per side.
2. Downdog Alternating Reach
8 reps per side
Start in a high-plank position, shoulders directly over wrists, legs straight, belly button pulled up toward spine to activate core. Body should form a straight line from head to heels.
Lift hips up to a downdog position and reach right hand toward left toes.
Return to plank.
Repeat on other side.
Continue alternating.
Cooldown: 1 Round
1. Windshield Wiper
30 seconds, alternating
Lie faceup, knees bent and feet planted, slightly wider than shoulder-width apart. Place arms out to sides in a T position.
Strength Set D: 3 rounds.
Then lift knees through center and lower them to the right side. Pause.
Continue alternating.
2. Side-Lying Open Book
30 seconds per side
Lie on left side, knees and hips bent 90 degrees, arms extended straight out in line with shoulders. Stack shoulders, hands, hips, knees, and ankles. This is the starting position.
Lift right arm up and over to the right side, so arms form a T position. Follow arm with gaze.
Pause, then return to the starting position.
Repeat for time.
Then switch sides.
The Benefits
Repeat for reps
Build single-leg strength and stability, while addressing asymmetries from the left to right side
Increase running efficiency by improving leg turnover and core stability, therefore making your stride feel more effortless
Better your posture in and out of your running shoes
Mallory Creveling is an ACE-certified personal trainer and RRCA-certified run coach, who also holds certifications in kettlebell training, sports performance, and more. She has more than a decade of experience covering fitness, health, and nutrition for a wide range of publications, and nearly 10 years of experience as a trainer and fitness instructor. Mallory stays on top of her continuing education in fitness, as well as the latest science in wellness. She has worked with some of the best experts in their medical fields, and regularly interviews researchers, trainers, athletes, and more to find the best advice for readers looking to improve their performance and well-being. As a freelance writer, Mallory's work appeared in Women's Health, Self, Men's Journal, Reader's Digest, and more. She has also held staff editorial positions at Family Circle and Shape magazines, as well as DailyBurn.com. A former New Yorker/Brooklynite, she's now based in Easton, Pennsylvania.
A born and raised New Yorker, Winnie Yu is an experienced runner who is passionate about endurance sports. As a sports and orthopedic doctor of physical therapy and certified strength and conditioning specialist, she understands the importance of strength training for runners and how it can prevent common injuries such as knee pain, hip pain, ankle pain, IT band syndrome, and more. To help the NYC running community improve their performance and prevent injuries, she offers strength classes specifically tailored for runners. Yu strives to empower patients and community members alike to pursue a healthy and sustainable lifestyle.
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