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Strength Training Workouts for Runners

by Zamst

We are in the midst of marathon and race season! Here are five strength training workouts for runners that will have you picking up the pace in no time.

Bulgarian Split Squats

-Standing in the lunge position, place your toes of your back-foot on a bench or chair

-Lower your body straight down by bending the front knee (your lunging knee)

-Make sure your lunging knee does not go past your toes

-Lower till the forward thigh is parallel to the ground

-Try to hold for 2 seconds then rise to the top in the stat position and repeat

*Try to do 10-15 reps each leg


-Lying on the ground, set your hands a distance a little wider than shoulder width apart

-Your body should be in one straight line

-Your head should be looking slightly ahead of you

-Push up off the ground, lower & then repeat

Lateral Step-Up

-Holding dumbbells on each side next to a bench, step the inside foot up onto the bench

-Make sure your core is engaged and glute muscle are activated

-Bring your outside knee up to a 90 degree angle

-Hold position & then lower


-Get into the push-up position with your feet on a small bench

-Raise your right knee to your left shoulder, rotating your hips up and to the left

-Reverse directions, rotating the hips up and to the right

-Try touching your right foot to the back of your left shoulder

Overhead Medicine Ball Lunge:

-Hold a medicine ball straight over your shoulders, with your arms straight

-Step forward with your left leg and lower body until your front knee is bent at a 90-degree angle

-Return to start position and repeat on the other side

Do you have a favorite strength training workout for running? 

Gina Leslie
NESTA Trainer & SAQ Specialist
ISSA Fitness & Sports Nutrition Specialist

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