Stand on left leg, holding a dumbbell in right hand turnover and power. That’s what you’ll focus on this in total-body workout, created for runners looking to better performance by Winnie Yu, D.P.T., C.S.C.S., a physical therapist and strength coach at Bespoke Treatments in New York City and host of the Runner’s World Guide to Strength Training.
Strength Set C: 3 Rounds plyometrics (a.k.a. explosive) moves, you work to build a stronger knee drive, more springiness in your feet and ankles, and more power from your glutes and calves.
In addition to those lower-body benefits, you’ll also increase core stability and upper-body strength thanks to combination exercises. And you improve mobility in crucial areas, including the hips.
The best news? You get it all done in about 30 minutes.
The Workout
You’ll start with a dynamic warmup, focused on hamstring, hip, and spine mobility. Then you have three strength supersets, which involve two exercises. Perform the exercises and rounds with minimal rest between, resting as needed between sets. You’ll finish the work with a Tabata set, meaning you work at a high intensity for 20 seconds and rest for 10 seconds, performing four rounds. Then you’ll bring your heart rate back down with a cooldown stretch.
Exercise mat, light to medium weight set of dumbbells, medium to heavy weight set of dumbbells, a 6- to 10-inch box or step (the higher the height, the more difficult the moves)
The Exercises
Hip Thrust Exercises for Stronger Glutes
1. Alternating Hamstring Sweep
30 seconds
Stand with feet hip-width apart.
Step right foot slightly forward, heel down and toes up, soft bend in both knees.
Hinge at hips by sending glutes straight back with back flat, and reach toward toes with both hands in a scooping motion. Bend left knee more as you lower, but keep right leg straight with just a soft knee bend.
As you finish the scoop with the hands, stand back up and step right foot back.
Repeat with left foot forward.
Continue alternating.
2. Standing Hip Hurdle
15 seconds per side
Stand with feet hip-width apart, hands on hips.
Shift weight to left leg.
Lift right knee up to about hip height and then back behind you, like you’re stepping over a hurdle. Tap the mat behind you.
Reverse the movement to bring the knee forward, tapping foot back down.
Then switch sides.
Then switch legs.
3. Standing Thoracic Side Bend
30 seconds
Lightly jump feet together. .
Stand tall, then bend to the right side, keeping elbows wide and shoulders back, down, and stacked.
Return through center, then bend to the left side.
Continue alternating.
Strength Set A: 3 Rounds
1. Step-Up With Knee Drive
10 reps per side
Stand facing a box or step about 6-8 inches high. (The higher the box, the harder the exercise.) Place left foot on top of the box. Hold a dumbbell in each hand down by sides.
Drive left foot into box to stand on top of it, traveling straight upward. Most of the movement should come from left leg. At the top, drive right knee toward chest.
Lower right leg and slowly and with control, bend left knee to lower right foot back down to the floor.
Repeat for reps.
Then switch legs.
Perform the same move, but tap the back foot to the top of the box for better balance when you stand up. You can also hold just one dumbbell, on the side of the standing leg.
2. Single-Leg Deadlift
10 reps per side
Stand on left leg, holding a dumbbell in right hand.
Hinge at hips by sending glutes straight back, back flat with core engaged, shoulders down and back. Torso should lower toward floor, as right leg lifts behind you and left knee bends slightly. Keep dumbbell close to body.
Drive left foot into floor to stand up, engaging glutes and extending hips.
Repeat for reps.
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Perform the same move above, but instead of lifting right leg behind you, keep toes planted on mat, heel up, with right toes in line with left heel and feet hip-width apart for more balance. Keep core engaged and back flat with shoulders down and back the entire time.
Strength Set B: 3 Rounds
1. Lateral Lunge to Chest Press
6 reps per side
Standing with feet wide, holding a dumbbell horizontally at chest.
Bend right knee, shifting weight to heel and sending hips back. Keep knee tracking over toes.
Drive through foot to return to center, straightening leg, and press dumbbell forward, in line with shoulders. Keep feet in the same position the entire time.
Stand on left leg, holding a dumbbell in right hand.
Repeat lunge on left side.
Repeat with left foot forward.
Skip the chest press and focus on the lateral lunges.
2. Plank Jack
10 reps
Start in a high plank position, shoulders directly over wrists, legs straight, belly button pulled up toward spine to activate core. Body should form a straight line from head to heels, feet together.
Lightly jump feet out wide, maintaining a strong plank position.
Lightly jump feet together.
Repeat.
Eliminate the jump and step one foot out at a time, doing 5 reps on one side, then 5 reps on the other.
Strength Set C: 3 Rounds
1. Deadlift to Bicep Curl
8 reps
Stand with feet hip-width apart, holding a dumbbell in each hand down in front of you.
Hinge at hips by sending glutes straight back, back flat, core engaged, and shoulders down and back. Keep weights close to thighs.
Drive through feet to stand back up, engaging glutes and extending hips.
At the top, curl weights to shoulders, palms facing up.
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Repeat.
2. Soleus Raise in Lunge Hold
8 reps per side
Start in a lunge position, left foot forward, both knees bent 90 degrees, with front left knee tracking over toes and back right knee hovering just above the floor. Hold a dumbbell in each hand down by sides or one with both hands at chest.
Holding the lunge, lift left heel off floor.
Lower heel back down.
Stand with feet hip-width apart, hands behind head and elbows out to the sides.
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Instead of performing the soleus raise in a lunge position, do it on two feet. With feet hip-width apart and a dumbbell in each hand down by sides, bend knees. Keep that bent-knee position as you lift and lower heels off floor.
Tabata: 4 Rounds
1. Pogo
20 seconds
Stand with feet hip-width apart.
With a slight bend in knees and chest tall, jump off both feet.
Land softly and immediately go into next jump, trying to limit the time feet spend on mat.
Repeat.
Lightly jump feet together. .
2. Squat Jack to Floor Tap
20 seconds
Stand with feet together.
Jump feet out slightly wider than hip-width apart, toes turned slightly out and lower into a squat by sending hips down and back. Reach right hand to the floor, but avoid bending forward at the waist and instead get lower through the legs.
Jump feet back together and stand up.
Repeat, this time reaching left hand to the floor.
Repeat the squat jacks, alternating the hand that completes the floor tap.
Instead of jumping, step left foot out to left side, lowering into the squat and reaching both hands to floor. Step back to center. Then repeat on right side. Continue alternating.
Core Stability Exercises for Runners
1. Half-Kneeling Soleus Stretch
15 seconds per side
Start in a half-kneeling position, left foot forward and right knee on mat. .
Drive left knee over toes, as much as possible, while keeping heel on the mat. Engage glutes and core.
Hold for time.
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Starting with feet hip-width apart, step left foot forward, knee bent, until you feel gentle stretch in right calf.
Bend right knee to deepen and lower the stretch, driving heel to floor. (Shorten stance if needed to maintain heel down.)
Hold for time.
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2. Half-Kneeling Quad Stretch
15 seconds per side
Start in a half-kneeling position, left foot forward and right knee on mat.
Grab right ankle or foot with right hand. Tuck pelvis forward, engaging glute and core, and send hips slightly forward.
Hold for time.
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Stand with feet hip-width apart.
Bend right knee to bring heel toward glute, and grab with right hand.
Tuck pelvis forward, engaging core and glutes, and send right knee back. Bend standing left knee slightly.
Hold for time.
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The Benefits
Strengthen major muscles of the entire body, with a focus on key running muscles, including quads, glutes, hamstrings, and calves, as well as the core
Best New Balance Shoes
Increase single-leg stability and balance
Lower heel back down
Stand on left leg, holding a dumbbell in right hand soleus (The best news? You get it all done in about 30 minutes)
Mallory Creveling is an ACE-certified personal trainer and RRCA-certified run coach, who also holds certifications in kettlebell training, sports performance, and more. She has more than a decade of experience covering fitness, health, and nutrition for a wide range of publications, and nearly 10 years of experience as a trainer and fitness instructor. Mallory stays on top of her continuing education in fitness, as well as the latest science in wellness. She has worked with some of the best experts in their medical fields, and regularly interviews researchers, trainers, athletes, and more to find the best advice for readers looking to improve their performance and well-being. As a freelance writer, Mallory's work appeared in Women's Health, Self, Men's Journal, Reader's Digest, and more. She has also held staff editorial positions at Family Circle and Shape magazines, as well as DailyBurn.com. A former New Yorker/Brooklynite, she's now based in Easton, Pennsylvania.
Lightly jump feet out wide, maintaining a strong plank position, Winnie Yu is an experienced runner who is passionate about endurance sports. As a sports and orthopedic doctor of physical therapy and certified strength and conditioning specialist, she understands the importance of strength training for runners and how it can prevent common injuries such as knee pain, hip pain, ankle pain, IT band syndrome, and more. To help the NYC running community improve their performance and prevent injuries, she offers strength classes specifically tailored for runners. Yu strives to empower patients and community members alike to pursue a healthy and sustainable lifestyle.
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