For most runners running seems as something that happens naturally, but strength training is the challenge. If you’re the kind of person devoted to the road or trail only and a giant culprit of skipping the strength training part, then you’re missing out on an upgrade that is one of the ways to help your running go faster, get injury-free, and recover in a stronger way.
I reached the point where I had to fix it. I have been telling myself for too many months that I would do some strength work, and at last, I asked a performance expert for a program that suits a runner’s needs. The result was only a few simple dumbbell exercises for runners that the author recommended for functional muscle groups and only 6 in total that when paired with your regular runs will add more power and less injury to your exercise regime. The muscle groups which are the primary movers in the activities are strength, stability, and posture.
It’s very inconvenient for me to plan my week lest I should tear it apart to introduce new exercises. This workout will take 30-40 minutes and you can still do your average runs without getting tired.
Why Runners Need Strength Training
If you are a big-time runner, the only area that can be guaranteed to be very strong is the lower body, but it might even be imbalanced. Running is a singular activity performed with a single leg, and if it is carried out repeatedly there will be an overuse of some muscles while others will remain underdeveloped. Such an issue may develop poor form, minor injuries, and even performance plateaus.
By working out certain areas twice a week with proper training, you even out your strength capability which in return helps you in a number of ways. You develop the muscle, you have more control, the stability of the joint becomes more intact, and you perform the technique the best that you can.
What You’ll Need for the Workout
A pair of adjustable dumbbells is recommended to make the most of the workout. It is preferable to have this kind because you can add or decrease the load as per the exercise. I was using 27.5 lb ones, and they were good for all the exercises I performed, the upper ones were great for exercises related to the upper body, and the lower ones might need the heavier pair.
You’ll additionally require:
- A chair or low table for single-leg squats
- A stair or step for heel raises
Let’s get started with the six-move training session that is instantly heading to be incorporated in your weekly exercise plan. Okay?!
6-Move Dumbbell Workout for Runners
Do each circuit with little to no rest between exercises, making sure that the entire circuit is completed once. Spend two minutes in between rounds, go for 3 to 5 depending on your endurance.
1. Explosive Dumbbell Squats (6–8 reps)
Weights at your sides, one in each hand, bend the knees, then power up to a full position. Drive upwards and focus on the rebound by pushing energy through the legs. This exercise encourages the development of power in the bottom half of the body.
2. Bent-Over Reverse Flys (10–15 reps)
Bending at the waist, pick a dumbbell and face it with the palms of your hands. Both of the weights will be hanging down right below your shoulder level. With a small bend in your elbows, pull your arms horizontally outwards until they reach the level of your shoulders. This focuses on the rear deltoid—has a crucial role in maintaining an upright position throughout the entire exertion.
3. Single-Leg Box Squats (8–10 reps each leg)
From the facing position of a chair, hold a single dumbbell high at your collarbone. Stand on one leg and lower your body until you tap the chair, then push yourself back up. Change to the other leg after you have done all reps on one side. It will let you discover the imbalance and make it the best exercise for leg isolation.
4. Dumbbell Overhead Press (10–12 reps)
With dumbbells at your shoulders, hold your core, and press the weights above your head. Lower the weights controlled. The upper body and shoulders are the focus groups for this movement since good posture and breathing efficiency come from these areas and also translate to a better performance in running.
5. Dumbbell Hip Hinge (8–10 reps)
Keep your knees a bit bent and hold a dumbbell in each hand. Lean forward at the hips, while you´re bringing the weights down, and keeping your back straight. Stand up again and repeat. The exercise will work the hamstrings, a muscle group that is placed on the backside of the thighs, so your knee joints will be well-protected, and your run much more powerful.
6. Single-Leg Heel Raises with a Step (10–15 reps per leg)
Position yourself so that only one foot is touching the ground with the other foot on a stair and your heel over the edge. Gradually lift and lower the heel, with each movement taking up to three seconds. Concentrate on pressing down with your big toe. Running puts a lot of work on your calves—this exercise is perfect for improving your ability to withstand lots of load during running.
How Does This Workout Help?
Each and every exercise in this dumbbell workout program is designed for athletic runners’ bodies. By doing the workout you don´t just grow stronger your muscles—you are also training the driving forces of speed, power, and also fortitude. Moreover, you´re acquiring improved single-leg balance, thus cutting out the risk of muscle fatigue affecting your form during extended sessions.
The workout is quite small, still, it´s very effective, and a gym is not necessary. Just be consistent with it once or twice a week, and you´ll see the change in your form, recovery, and running strength over time.
