by Gemma Delaney

Empower your running prowess with an in-home strength training routine specifically designed for runners. You might be skeptical that running less but stronger is achievable. However, substituting a fraction of running mileage with an in-home strength training routine could potentially elevate your running speed and longevity, not to mention lessen the likelihood of injury.

Given that running generates an impact of two to four times your body weight, it’s beneficial to follow a strength regimen crafted to enhance your running efficiency, counterbalance any muscle inconsistencies, and lower the chances of foot, knee, or hip injuries.

Fearful of getting too buff? The secret to successful strength training for runners is to start out primarily with higher-repetition sets focusing on the lower body (low to moderate resistance, abundant repetitions). This strategy will yield the most notable reward in terms of performance.

Exercises involving multiple muscles (compounded moves) will assure the soundest value for your workout, with bodyweight exercises that trigger the glutes, hips, and core (like planking) also being worthwhile.

Personal Strength Training Regime: A Week in Action

Reputed online fitness coach Nicki Petitt proposes doing this workout at least once every week. Execute the exercises as instructed, tackling two 40-second iterations of each move, with break intervals of 20 seconds between exercises, and completing two rounds of the entire set. Prepare to experience a personal best on your upcoming run!

Dynamic Exercises for in-home Strength Training

Forward Weighted Lunge:

Single-arm Kettlebell Swing:

Plank Drag-throughs:

Single-leg Romanian Deadlifts:

Overhead Reverse Lunge:

Front-rack Dumbbell March:

Boosting your running game is not only about the miles you cover but also about complementing those miles with a conducive strength training regimen. So, tread less, hone your strength, and run stronger than ever before!

Model: Nicki Petitt | Photographer: Eddie Macdonald

Interested in learning more? Look out for our upcoming article: “Defining high-intensity interval training (HIIT).”

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