The ultimate 30-minute strength workout for runners
The low-maintenance strength session you can get done in under 30 minutes
Runners love running more than anything, so most are a lot more interested in logging miles than heading to a gym to get a strength workout in. While time constraints are an understandable issue and a reason lots of people cite for skipping gym time, there’s an argument to be made for swapping a weekly run for a strength session.
Former Canadian marathon record-holder Lanni Marchant told Canadian Running last week that her activation, or pre-hab, has become more important than the run itself. “If it’s a travel day and I don’t have time for both, I choose the pre-hab over the run. I see it as more important now.”
Jennifer Lau is a Nike Master Trainer who wrote an ultimate runner’s 30-minute workout that hits the areas where runners are commonly weak. She reminds that when runners are doing this workout, they should chose appropriate weight based on their familiarity with the routine and work up as they become more comfortable. She recommends 60 seconds rest in between sets.
This workout is designed to be done as a HIIT (high intensity interval training) session, meaning minimal breaks between each rep. This gets the workout wrapped up faster and also incorporates some extra cardio into your routine.
A1) Dumbbell Goblet Squat 2 x 8-10 reps (core, quads, glutes)
A2) Renegade Rows 2 x 8-10 reps (core, back)
A3) Animal Flow Front Step 3 x 3 reps per side (power, mobility and hip opener)
B1) Side Kick Through 2 x 3 reps per side (mobility–hip extension)
B2) Dumbbell Romanian Deadlifts 2 x 10-12 reps (hamstrings, glutes)
B3) Negative Push Ups 2 x 6-8 reps (core, upper body)
C1) Side Plank with Hip Dips 3 x 12 reps per side (obliques, upper body)
Dumbbell Goblet Squat – two sets of 8-10 reps (first video)
Renegade rows – two sets of 8-10 reps (second video)
Animal Flow Front Step – three sets of three reps per side (first video)
Side Kick Through – two sets of three reps per side (last video)
Dumbbell Romanian Deadlift – two sets of 10-12 reps
Begin in a standing position holding a weight in each hand. Slowly raise your leg and lower your upper body until they’re level and horizontal. Hold for one second and stand up. Repeat on the other side.
Negative Push Up–two sets of 6-8 reps
Slowly lower your body towards the ground until your knee makes contact, then push up quickly back to plank position.
Side Plank with Hips Dips–three sets of 12 reps per side
Assume the side plank position, which means lying on your side with your hips and legs stacked. Place your forearm on floor perpendicular to body, with your elbow under your shoulder. Instead of just holding this position, drop your hip to quickly touch the ground before bringing it back up. If you want to make this exercise harder, lift your upper arm over your head and hold a dumbbell.