If You're A Runner, This Strength-Training Workout Will Save Your Ass

The old way of thinking: To become a better runner, just keep running, and running, and running—the more miles the better. The new way of thinking: Yeah, don’t do that.

“Mileage is only part of the equation,” says New York City run coach and trainer Robin Arzón. Focusing on building strength is a critical—but often neglected—component of any run routine, for both the casual jogger and the serious racer, she says. (And Arzón should know: She’s completed more than 35 marathons and ultras.)

“Strength combats fatigue,” says Arzón. “In the later miles of a long race, you really feel the benefits.” And it’s not just your legs. Sure, lunges and calf raises may get those star running muscles in peak shape, but increasing strength in your shoulders, upper back, core, and glutes will vastly improve your running posture and efficiency. (Translation: You’ll breathe easier and feel lighter on your feet with less effort.)

These two circuits, created by Arzón, will help you fold total-body strength training into even the busiest run schedule. Think of them as complements to your time spent logging miles. Aim to do one of each circuit per week, and up to three of each, depending on your mileage and intensity.

Circuit 1

Time: 15 minutes

Equipment: Set of dumbbells

Good for: Total-body, defend your bones, joints, and muscles

Instructions: Perform 12 to 15 reps of each move, with little to no rest in between. Do three or four rounds.

ALLIE HOLLOWAY

Bridge Chest Press

How to: Lie on back with knees bent and feet flat on floor. Hold a dumbbell in each hand, keeping weights directly above chest. Squeeze glutes to press hips off floor until torso forms a straight line. This is the starting position. Press weights straight up above chest (b), then slowly lower to return to start. That’s 1 rep. Do 12 to 15 reps. Continue to the next move.

ALLIE HOLLOWAY

Dumbbell Deadlift With Row

How to: Hold a pair of dumbbells in front of thighs, feet hip-width apart. Hinge forward, with back flat and weights close to body; bend elbows to pull weights toward rib cage. Reverse the movement (extend arms, then drive hips forward) to return to standing. That’s 1 rep. Do 12 to 15 reps. Continue to the next move.

ALLIE HOLLOWAY

Squat to Overhead Press

How to: Hold a pair of dumbbells at shoulders, elbows bent, feet hip-width apart. Keeping chest upright, push hips back and bend knees to lower body until thighs are nearly parallel to floor. Stand, pressing weights directly overhead until arms are fully extended. Pause, then slowly lower weights to shoulders to return to start. That’s 1 rep. Do 12 to 15 reps. Repeat the circuit. Do three to four rounds total.

Circuit 2

Time: 15 minutes

Equipment: None

Good for: Boost mobility and core strength

Instructions: Perform 12 to 15 reps of each move, with little to no rest in between. Do three or four rounds.

ALLIE HOLLOWAY

Plank With Foot Touch

How to: Place hands shoulder-width apart on floor; extend legs to form a straight line from head to heels. Keeping arms and legs straight, shift back and raise hips, reaching left hand toward right foot. Return to start. (For more of a challenge, perform a pushup.) That’s 1 rep. Repeat on other side, and continue alternating. Do 12 to 15 reps on each side. Continue to the next move.

ALLIE HOLLOWAY

Around-The-World Lunge

How to: Standing with hands on hips, step right foot forward and bend knees to lower into lunge. Press through heel to stand, then step out to the right and bend right knee to lower into side lunge. Return to start, then step right foot back and bend knees to lower into a reverse lunge. Repeat on the other side. That’s 1 rep. Do 12 to 15 reps on each side. Continue to the next move.

ALLIE HOLLOWAY

Lateral Plank Walk

How to: Place hands shoulder-width apart on floor; extend legs to form a straight line from head to heels. Core tight and hips parallel to floor, step left foot and hand to the left. Then step right foot and hand to the left so hands are shoulder-width apart again. Take three total steps to the left, then switch directions and repeat. That’s 1 rep. Do 12 to 15 reps on each side. Repeat the circuit. Complete three to four rounds total.

This article originally appears in the November 2018 issue of Women’s Health. For more intel on how fitness pros lead healthier, happier lives, pick up an issue on newsstands now.

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