If you're a runner, you know that nailing distance and speed isn't just about putting in time on the track, treadmill, or sidewalks. This strength-focussed workout with weights can help you improve your running mechanics, which translates to a more efficient stride pattern and a better running posture, said Ashley Kelly [1], a NASM-certified personal trainer at Bach [2] and an Olympic track and field runner.
Whether you run for speed, distance, or just for fun, there are a lot of factors that go into getting faster, stronger, and more comfortable as a runner. Ideally, focusing on your glute, core, and leg strength is a part of it. Your glutes initiate the hip extension you need to take a stride; your transverse abdominus [3] stabilizes your spine and core to maintain form and posture; and your hamstrings and calves motor you forwards with every step. You'll also notice there are a lot of single-leg exercises in this workout. To be an efficient runner, Ashley explained, you need to be able to stabilise your body on just one leg every time you stride.
That's all a long way of saying that this running-targeted strength workout will help you improve your mechanics to become a stronger, more efficient runner, and that has its own rewards. A more efficient stride means less energy used and better performance in terms of speed [4] and comfort. In other words, improving your form can help you run faster and longer [5] and feel better doing it.
30-Minute Dumbbell Workout For Runners
Equipment needed: Two pairs of dumbbells, one pair of medium to heavy weight (here's how to choose the right weight [7]) and one pair of three to five pounds.
Directions: Start with a dynamic warmup like this one [8]. Then, complete the following workout as a circuit, completing the set number of reps for each exercise and then starting over from the top for three full rounds. Take a rest of 60-90 seconds between each round. Finish with a full-body stretching session [9].
| Exercise | Reps |
|---|---|
| Single-leg deadlift with single-arm press and hip flexion | 6 on each leg |
| Bent-over row | 12 |
| Walking overhead lunge | 12 steps |
| Reverse fly | 12 |
| Single-leg bridge | 6 on each leg |
| Dumbbell arm swing | 30 seconds |
Keep reading for the details on each move.
Single Leg Deadlift With Single-Arm Press and Hip Flexion
This one-sided deadlift variation works your glutes, hamstrings, hip flexors, and core.
- Hold a dumbbell in one hand, on the side of your elevated foot.
- Engage your core and keep your spine neutral as you begin to hinge at your hips, pushing your hips backward. At the same time, lift your left leg off the ground. Be sure to keep your left foot dorsiflexed (don't point your toes). Continue to hinge at your hips until your back is parallel to the ground; your leg should be in line with your back. Your back should be flat, and your head and neck should be in a neutral position.
- Return to your standing position without placing your elevated foot on the ground. Once you're upright, drive your elevated knee up, creating a 90-degree angle at your knee joint. Your foot should still be dorsiflexed.
- As you drive you knee up, press the dumbbell overhead. Be sure to stay tall and keep your core engaged throughout the entire movement.
- This counts as one rep. Complete six reps on each side.
Bent-Over Row
This exercise targets your core, lat muscles on the sides of your back, and rhomboids in your upper back. For this move, "really squeeze your shoulder blades," Ashley told POPSUGAR. "Imagine you are squeezing a penny between your blades."
- Lean forward and bend both knees, remembering to keep a flat back.
- Extend your arms so they are straight. Lift the dumbbells straight up to chest level, squeezing your shoulder blades together as you do. Be sure to keep your elbows in and pointed upward. Don't arch your back.
- Slowly lower the weights back to the starting position to complete one rep.
- Complete 12 reps.
Walking Overhead Lunge
This lunge variation hits your upper and lower body at the same time, targeting your quads and hamstrings, obliques, and trap muscles in your back. Keep your core engaged throughout the move. Avoid shrugging your shoulders, and act like you're pulling your shoulder blades down your back to activate and engage your lat muscles, which are the broad muscles at your mid-back.
- With two dumbbells pressed overhead, drop into a lunge.
- In one swift, continuous movement, walk into a lunge with the opposite leg forward. Try not to bring your feet together at any time during the exercise.
- Repeat, keeping the dumbbells pressed overhead, for 12 steps.
Reverse Fly
Hit your upper back muscles and your core with this move. If it's too challenging to keep your arms straight, Ashley recommended bending them at the elbows.
- Holding a dumbbell in each hand, stand with knees slightly bent. Keeping your back flat, bend forward at the hip joint.
- Exhale and lift both arms to the side, maintaining a slight bend in the elbows and squeezing your shoulder blades together. Then with control, lower the dumbbells back toward the ground.
- This counts as one rep. Complete 12 reps.
Single-Leg Glute Bridge
This glute bridge variation hits major muscles in your lower body, including your glutes, quads, and the muscles along your inner thighs. "Once your hips are in the lifted position, try to keep them square," Ashley said. "Do not dip at the waist or lean to one side."
- Lie on your back, and place your hands on the floor for stability as you bend one leg and lift the other leg off the ground.
- Pressing your heel into the floor, lift your pelvis up, keeping your body in a stiff bridge position. Hold for two seconds.
- Slowly lower your body to the floor. This counts as one rep.
- Complete six reps on each side.
Dumbbell Arm Swings
This exercise reinforces the arm swing motion you want to have while running, Ashley said. "This is where you get the most power out of your arms."
- Grab your light pair of dumbbells, three to five pounds.
- Sit on the ground with your legs extended and core engaged.
- Swing your arms in a running motion without lifting the dumbbell above your chin. Keep a 90-degree bend in your elbows, and avoid crossing your arms in front of your body. On the backswing, drive your elbow back and up.
- Continue for 30 seconds.