Grab your weights and get ready to build muscle in all the right places with this strength-training workout for runners by Pillar Performance athlete and trainer Ben Seymour.
This toning workout is great for those who incorporate running into their regular exercise regimen, and is suitable for everyone from the casual runner to the endurance junkie.
The session is made up of three components: the first focuses on strength by working the posterior chain (the muscles on the backside of the body that give you explosive power); the second incorporates single-leg, single-arm and core exercises to build strength and stability; the third is made up of powerful plyometric moves with isometric holds to build speed and endurance.
Scale the exercises according to your experience.
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Posterior strength: 3 rounds of…
Deadlift
Standing with your feet hip-width apart, hinge forward at the hips, keeping your back flat throughout, to grasp a weighted barbell or kettlebell on the floor.
Drive your hips forward to lift it, arms straight, then lower it with control. Do 4-6 reps.
Kettlebell swing
Stand with your feet shoulder-width apart and a kettlebell at your feet. Hinge forward at the hips to grasp the weight and pull it between your legs for momentum.
Drive your hips forward to raise it to shoulder height. Lower and repeat. Do 6-8 reps.
Stability: 3 rounds of…
Step up + Reverse lunge
Stand in front of a bench with weights in each hand. Place your right foot onto the bench, and raise your left foot alongside it.
Reverse the move, then take your right leg back to a lunge. Go straight into the next step-up on that leg. Do 8 reps on each leg.
Single-arm ring row
Hold on to a hanging ring with your right arm at full extension, plant your feet and lean back to a 45-degree angle. Pull your body up towards the ring, keeping your shoulders and hips square throughout to work your core. Do 8 reps on each arm.
Pallof Hold
Stand side-on to a firmly attached resistance band. With your feet planted and knees soft, keep your arms straight as you pull the band to tension in front of your chest (the further out you are, the harder it will be). Hold for 20 seconds.
Powerful plyometric: 3 rounds of…
Skaters
From a standing position, kick your right leg out across the back of your body to imitate a “skating” movement. Bring it back to the centre and repeat on the other leg, building momentum with this side-to-side movement. Do 10 reps.
Single-leg glute bridge hold
Lie on your back, hands on your chest or beside you, knees at 90 degrees and feet flat. Raise your upper body to form a line from your shoulders to your knees. Raise your right leg and hold for 20 seconds, then lower and repeat on the other leg.
Shoulder taps
Assume a push-up position on your toes or knees, keeping you core strong and back straight throughout. Bring your right hand to tap your left shoulder and lower, then your left hand to your right shoulder. Continue alternating for a total of 30.
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