Get Stronger to Run Faster
If you want to run faster, you’ve got to do more than just speedwork. Strength training is a critical—but often neglected component—to runners’ training plans. The more power you can generate with each stride, the faster you can run. The stronger you are, the longer you can generate that power without fatiguing, meaning you’ll be able to maintain that pace.”
his 20-minute workout requires a pair of dumbbells and an exercise bench. When choosing dumbbells, keep this in mind: Research shows that lifting a weight that you find challenging and taxing for fewer repetitions is best for developing strength and power. This means your muscles may feel sore the next day, especially if you are new to lifting. When scheduling your workouts, think of this routine in the same way you would a tough hill or track workout; you should avoid doing this workout the day before or after a long run or on a rest day. The first time you do Workout 2, use lighter weights so you can focus on using proper form. Once you are comfortable with the moves, increase the weight so that you find it difficult to eke out the last few reps. “That’s really crucial when it comes to building the type of power that’s going to make you a stronger, faster runner,”
Weighted Hip Thrust
With a dumbbell resting in the crease of your hips, sit on the floor with the bottom of your shoulder blades touching a bench. Drive through your heels and thrust your hips up toward the ceiling while contracting your glutes. Your torso should be parallel to the floor. Lower and repeat 8 to 10 times for 3 sets.
Modified Single-Arm Bent-Over Row
Hold a dumbbell in your left hand and place your right palm on a bench. Extend your torso and legs back so that you are in an elevated plank position. Brace your core and contract your glutes while rowing your left elbow back. Lower and repeat, doing 3 sets of
6 to 8 reps.
Half-Kneeling Off-Set Overhead Press
Begin in a half-kneeling position, with a dumbbell in your right hand at shoulder level. Both hips and knees should form a 90-degree angle. While maintaining a tall posture, press the dumbbell overhead. Bring the weight back down in a slow, controlled movement. Do 3 sets of 6 to 8 reps.
Hold a dumbbell in each hand with your arms extended down in front of your thighs. Hinge forward at your hips while lowering your torso until it’s almost parallel to the floor and while extending your left leg back behind you. Pause, then return to standing. Do 3 sets of 8 to 10 reps on each leg.
Stand with your feet hip-width apart and hold a dumbbell vertically in front of your chest, elbows pointing toward the floor. Push your hips back and bend your knees to lower into a squat, your elbows brushing the insides of your knees. Push yourself back to start. Do 3 sets of 8 to 10 reps.