According to coach Ben John, strength exercises are no less important to runners than running shoes or the best moisture-wicking underwear. “Strength training should always be included in a runner’s weekly routine,” he says. “The number-one goal for runners, whether they run competitively or for fun, is to remain injury-free. Strength training plays a big role in injury prevention by strengthening the muscles and connective tissue.
“Strength training also allows the body to produce more power per stride, which helps with running speed and efficiency. And it improves your balance, core strength and stability, which collectively help prevent wasted energy, and therefore boost running economy.”
The following exercises are in a simple workout format. The A/B/C exercises are to be completed as a giant set, with no rest between exercises.
All you need is a kettlebell and pair of dumbbells, but you could swap the kettlebell for a dumbbell if needed.
Why you can trust the workouts in Men’s Fitness
At Men’s Fitness we pride ourselves on delivering information that serves a singular purpose: to improve some aspect of your health, fitness or wellbeing. For over 16 years, we’ve been publishing authoritative health and fitness content – written by our expert editors and contributors – in the form of the monthly Men’s Fitness magazine. Each of our workouts has been created by either a highly experienced editor or expert contributor, and has been tested and used in real-world situations. This workout was devised by by Manor London head coach Ben John.
Strength exercises for runners
1. Kettlebell goblet squat
2a. Dumbbell floor press
2b. Dumbbell bent-over row
2c. Dumbbell lunge
3. Kettlebell suitcase march
1. Kettlebell goblet squat
| Reps | 5 |
| Sets | 3 |
| Rest | 45-60 secs |
- Hold the weight under your chin and rest on your chest
- Break from the hips and keep your knees outside your big toes throughout the movement
- Take 3 seconds in the eccentric phase of the squat, and one second to return to standing
- On the way up, think about pushing the floor away from you and squeeze your glutes
2a. Dumbbell floor press
| Reps | 8 |
| Sets | 3 |
| Rest | go straight into 2b |
- Find a stable position on the floor
- Control the movement on the eccentric phase (3 seconds down)
- Try to explosively push the dumbbells up
2b. Dumbbell bent-over row
| Reps | 8 |
| Sets | 3 |
| Rest | go straight into 2c |
- Get a strong base and break from the hips
- Keep your back and chin in a neutral position
- Extend your arms, then pull the weights up by getting your elbows moving towards your hips
- Squeeze at the top of the pull, then return to extended with control
2c. Dumbbell lunge
| Reps | 8 |
| Sets | 3 |
| Rest | 60 secs, then return to 2a |
- Hold a dumbbell in each hand
- Create a strong base with feet hip-width apart in a split position
- Keep your front knee from rocking left and right, staying in line with the width of your feet
- Pulse your body up and down without moving forwards
3. Kettlebell suitcase march
| Reps | 12 |
| Sets | 3 |
| Rest | 60 secs |
- Hold a kettlebell in one hand
- March slowly on the spot
- Keep both sides of the body in line
- Fight to stay balanced and in a perfect position
- Do 12 reps on one side, then switch and repeat
Related content:
