Runner’s Strength Training Workout

Runner’s Strength Training Workout

This runner's workout will help strengthen your legs, abs, lower hip and major joints that you use while working out.

Becoming a seasoned runner involves more than just adding miles to your sneakers. Running is a full body activity, and training your your body will help you transition from your current status as a beginner to a veteran runner.

This runner’s workout will help strengthen your legs, abs, and lower hip muscles. You’ll also work all of the major joints that you use while running. The stronger these body parts are, the more power you will have as you increase your speed and distance on your runs. Lace up!

While running can put considerable stress on joints and muscles, it doesn’t need to cause injury or pain. By working out the muscle groups involved in running, and strengthening the right joints, you can avoid injury, stress, and downtime.

Equipment Needed: 1 set of light weights (3-5 lbs), yoga mat

What to Do: Review the videos below. Perform each exercises for 12 reps, switch sides as needed, resting 30 seconds in between each workout.

Beginner’s Level: 2 rounds
Intermediate Level: 3 rounds
Advanced Level: 4 rounds


1. Plank Knee Sweep
2. Reverse Lunge With Rotation
3. Windshield Wipers
4. Sumo Jump Squat
5. Alternating Superman
6. Clock Lunges

Plank Knee Sweep

Reverse Lunge With Rotation

Windshield Wipers

Sumo Jump Squat

Alternating Superman

Clock Lunges

Looking to truly enjoy your run? Try these articles:
30 Day Beginner’s Running Challenge
19 Meals for Your Best Run
Workout & Running Playlist! Music for Everyone!

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