All About 75 Hard strength training is a key component to becoming faster and more powerful on the run. But you can’t just rely on any random strength workout out there. No, runners need a specific style of training—one that focuses on Cyber Monday Treadmill Deals 2024, unilateral stability, core engagement, the posterior chain, and explosiveness.
That’s why Jess Movold, Runner’s World+ coach and certified trainer, created this total-body workout Plan for ~30 to 35 minutes.
The secret is in the superset strength blocks—three back-to-back exercises followed by a period of rest—that target your whole body. The warm-up and first strength block will prep your muscles for the magic that happens in strength blocks two and three. The three moves in each block have three different purposes: “The first one builds fatigue, the second builds strength on top of that fatigue, and the third generates power and explosiveness,” says Movold. “Together, they build movement patterns and your mind’s connection to those muscles.” The final set is an all-out ab assault to strengthen your running foundation.
This Glute Workout Will Ignite Your Power: This workout includes a warmup, 3 blocks of strength supersets, and a 5-minute AMRAP (as many rounds as possible) core finisher. Perform all movements in each block before starting a new set. Perform the number of reps listed for each exercise below. Rest as needed between sets. Each move is demonstrated by Movold in the video so you can learn the proper form.
This workout should be done at least once per week and can be added to your regular running, just not the day before a hard workout.
Equipment needed: An exercise mat, one set of medium-weight dumbbells, one heavier dumbbell, and one kettlebell (weight of your choice).
Total Time: Make it easier.
→ Strength for Speed, the first workout program from Runner’s World+ coach Jess Movold, is designed to help you build total-body strength, run faster, set new PRs, and (most importantly) stay injury-free. It’s available on the All Out Studio app, available for free to all Runner's World+ members. Join now! 💪
Warmup:
Perform each exercise for 20 seconds. Complete 2 rounds.
A1. Standing Knee-to-Chest Pull
Start standing with your feet shoulder-width apart. Maintain a tight core. Draw right knee up toward your chest. Grab the knee with both hands and gently pull it in. Release and return to stand. Repeat with the left leg, and continue alternating.
A2. Standing Quad Stretch
While standing, shift weight to left leg, bring your right heel back, and grab your right foot or ankle with your right hand. Gently pull your foot toward your tailbone. Raise your left arm above your head for balance. Keep your knees aligned, and pelvis tucked; don’t arch your back. Repeat with the left leg, and continue alternating.
A3. Dynamic Lateral Lunge
With both feet forward, take a wide step to the right with right foot. Bend your right knee as you send hips back and shift your weight over your right foot to drop into a side lunge. Keep chest lifted and left leg straight. Return to standing. Repeat on other side, and continue alternating.
A4. High Knees
Stand with feet together. Start to run in place, drawing the knees high to hip level and pumping your arms. Continue to repeat.
Strength Block #1:
Start in a high plank position, shoulders over wrists.
B1. Push-Up With Side Plank Rotation
Start in a high plank position and place your hands shoulder-width apart or slightly wider with shoulders stacked directly over wrists—your body should form a straight line from head to heels. Bend elbows to lower your chest to the floor. Your elbows form a 45-degree angle with your body. Keeping your core engaged and hips in line with the rest of your body, exhale, and push back up to the starting position. From there, lift left arm off ground and rotate to the left to a side plank. Place left arm back on ground, then lift right off ground and rotate to the right to a side plank.
Perform 10 reps total, alternating sides.
Build Serious Strength for Serious Speed With This 30-Minute Workout: Perform each exercise for 20 seconds. Complete 2 rounds.
B2. Bicycle Crunch
Lie faceup on a mat and place fingertips behind your ears, elbows out wide. Engage your core to crunch up as you bend left knee while simultaneously rotating to the right so right elbow comes toward left knee. Return to the starting position and repeat the crunch on the other side with right knee drawing up to left elbow. Continue to alternate. Keep your low back pressed into the mat throughout.
Perform 20 reps total.
B3. Superman With Pause
Lie facedown on a mat, arms fully extended in front of you, palms down. Squeeze your glutes and simultaneously lift arms, legs, and chest off the floor. Pause for one count. Lower back to the starting position and repeat.
Perform 10 reps total.
Strength Block #2:
Start in a high plank position, shoulders over wrists.
C1. Kettlebell Deadlift
Stand with your feet about shoulder-width apart and a kettlebell between your feet. While taking a deep inhale, hinge at your hips and bend your knees just slightly to grab the kettlebell with both hands. Keeping a neutral spine and your arms extended, forcefully exhale and thrust your hips forward and straighten your knees to lift the kettlebell off the floor. Slowly reverse the motion, keeping your back straight, to return to start.
Perform 12 reps total.
C2. Romanian Deadlift With Dumbbells
With a dumbbell in each hand, stand tall with feet hip- to shoulder-width apart, a microbend in knees, shoulders back, and chest proud. Slowly send your hips back to hinge from the hips while keeping your back straight, abs tight, and chest lifted. Engage hamstrings and glutes to resist the downward pull of gravity as the weight lowers toward to the floor. Lower as far as you can until you feel a pull along the backs of legs. Push hips forward to come back up to standing.
Perform 12 reps total.
C3. Kettlebell Swing
Start standing about an arms-length distance away from the kettlebell with your feet a bit wider than hip-width distance apart. Push your hips back, hinging, and reach your arms for the bell. Grip the bell and tip it toward your body as you engage your lats. Hinge forward with a flat back, and hold the kettlebell using a two-handed, overhand grip on the horns (or handles), arms extended straight out in front of you. Keeping a neutral back, exhale as you draw the bell back until it is between and behind your legs. Squeeze glutes to thrust hips forward and swing the bell up to chest level. Repeat.
Perform 24 reps total.
Strength Block #3:
Start in a high plank position, shoulders over wrists.
D1. Goblet Squat
Hold a single heavy dumbbell vertically in front of your chest with your hands around the top portion of the dumbbell. Stand with feet shoulder-width apart, toes pointed out. Send hips back to squat down until thighs are at least parallel to the floor while keeping chest lifted. Stand back up to start and repeat.
Perform 12 reps total.
D2. Split Squat
Stand with feet shoulder-width apart and hold a weight in each hand. Step right leg back, and bend left knee to lower as far as possible with control into a lunge. Without moving either foot, push up from the ground to stand back up. Repeat on the opposite side (with right knee bent in front).
Perform an incline push-up on a bench or drop down to your knees.
Build Serious Strength for Serious Speed With This 30-Minute Workout: minute AMRAP as many rounds as possible.
D3. Jump Lunge
Drop into a lunge position by stepping your left leg forward and bending both legs to 90-degree angles, so left knee hovers above the floor. Keep chest lifted and the left knee centered over the ankle. From here, explosively jump straight up and switch legs in the air, landing softly in a lunge with your right leg in front and right knee hovering.
Perform 24 reps total.
Build Serious Strength for Serious Speed With This 30-Minute Workout: Perform alternating reverse lunges as fast as possible with good form to reduce impact and protect your knees.
Core Finisher:
5-minute AMRAP (as many rounds as possible)
1. V-Up
Lie faceup in a hollow-hold position, legs extended and arms reaching above your head—biceps by your ears. Lift your head, shoulders, and legs off the floor and into a V position—your hands and feet should meet as close together as they can. Return to starting position.
Perform 10 reps total.
2. Hollow Rock
Lie faceup with legs straight, feet lifted, and toes pointed forward. Extend your arms past your head. Engage core—think belly button to spine—while pressing your lower back into the mat, and looking straight ahead, rock forward and back without changing body position. Focus on maintaining the braced core as your rock.
Perform 10 reps total.
3. Russian Twist
Start in a seated position with heels a few inches off the ground and knees bent. Hold both hands out in front of you clasped together. Twist torso to draw hands to right hip, while keeping the rest of your body stable with your core. Contract through your abdominals while keeping chest lifted to achieve balance on your tailbone. Return to center and repeat on the left side.
Perform 20 reps total.
4. Mountain Climber
Published: Apr 30, 2021 6:15 PM EDT, core engaged so body forms a straight line from shoulders to hips to heels. Engage your glutes and thighs to keep your legs straight. Drive your left knee in toward your chest, then quickly step it back to plank position. Immediately drive the right knee in toward chest, then quickly step it back into plank position.
Perform 20 reps total.
Ways to Make Running This Winter More Enjoyable!
