Strength for Runners: 20-Minute Workout to Improve Speed and Endurance

:runner:Glute and hamstring activation is critical for running efficiently and preventing injury.

:muscle:Upper body strength helps with balance, posture, and generating power while running.

:fire:Exercises like b stance hinges and push presses improve core stability and transfer power from the lower body to the upper body.

:alarm_clock:This 20-minute workout is efficient and time-effective for busy runners.

:chart_with_upwards_trend:Consistent strength training can enhance running speed, endurance, and overall performance.

Will this workout help me improve my running speed?

—Yes! The focus on glute and hamstring activation, along with overall strength, can help improve running speed and power.

Is this workout suitable for beginners?

—While this workout is designed for runners, beginners can modify the exercises or start with lighter weights to build strength gradually.

Can I do this workout without dumbbells?

—Yes, you can substitute dumbbells with any weighted objects or use bodyweight exercises as alternatives.

How often should I incorporate strength training into my running routine?

—Two to three times a week is recommended for optimal results. It's important to allow for proper rest and recovery.

Can I combine this workout with my running routine?

—Absolutely! This strength workout can complement your running routine and help improve your overall performance and prevent injuries.

00:00Coach Sam Candler introduces a 20-minute strength workout for runners.

00:09The warm-up consists of glute bridges to activate the glutes and hamstrings.

00:21Push-ups are included to strengthen the upper body and core.

01:18Side planks target the obliques and core muscles.

01:40Squats are performed to enhance overall lower body strength.

02:25The main circuit includes exercises like b stance hinges, push presses, and supinated rows.

06:19Coach Sam provides form cues and emphasizes the importance of proper technique.

09:49The second circuit focuses on lateral lunges, beast holds with shoulder taps, and half kneeling chops.