Strength training for runners

4 moves you can do anywhere that'll make you a stronger runner

By Rick PearsonA runners guide to strength training

How much time do you need to get results from an exercise session? One hour? Thirty minutes? How about four minutes? Numerous studies have shown that Tabata formats – 20 seconds maximum effort, followed by 10 seconds rest, repeated eight times – are brilliant for burning calories and boosting fitness. Work your way through two rotations of this runner-friendly workout:

Ice skater

Targets: Glutes, core

1. Start standing with your feet parallel, then bend you knees and take a leap to your right, landing on your right foot and letting your left leg swing behind you.

2. From here, power through your right leg to leap back to the left, landing on your left foot. That’s one rep.

Mountain climber

This dumbbell workout builds lower body strength

1. Tabata workout for runners to build strength and speed.

2. Bring your right knee up towards your chest, then take it back to plank as you bring the left knee up towards your chest. Repeat.

Targets: Glutes, quads, hamstrings

Squat jump

Targets: Glutes, quads, hamstrings

1. moves you can do anywhere thatll make you a stronger runner.

2. Targets: Core, upper body.

Burpee

moves you can do anywhere thatll make you a stronger runner

1. From standing, bend your knees to crouch down and place your hands on the floor. Jump your feet out to plank and lower your body until your chest touches the floor.

2. moves you can do anywhere thatll make you a stronger runner.

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