Exercises To Make You A Faster Runner

Heavy weights, sophisticated machines, and uncomfortably long gym sessions are generally associated with strength training. However, as a runner, the last thing anyone wants to do is waste time exercising when they could be running.

For runners, strength training can be quite beneficial. For starters, stronger leg muscles can help you run faster, and stronger connective tissues (tendons and ligaments) can help you avoid injuries.

Also Read: Things You Need To Know About Running With A Running Blade | The Best Move Easy Ab Workout For Beginners

Increasing your upper-body strength can also help you run faster. With a stronger core, you’ll be able to keep your upper body solid, reducing side-to-side movement, and maintain your form when you exhaust at the end of a race. You’ll also enhance your arm drive and be able to pump more power into your stride by building arm strength. Weight training may appear contradictory to runners: the more muscle you build, the heavier you become and the more weight you must carry when running. While this is true, it does not imply you should completely abandon weight training. Including it in your routine, even one or two times a week, can be quite useful to your training—it can help prevent injuries and increase speed.

You’re not training to bulk up with enormous muscle gains as a runner; you’re training for strength. And, given the number of kilometres you run each week, the chances of you gaining a significant amount of muscle mass are slim.

These Runner Dumbbell Exercises Are The Ideal Option:

You may avoid going to the gym and fit in a strength training workout whenever it is convenient with only a single set of dumbbells. These runner-specific dumbbell workouts can help you stay strong and injury-free in the long run.

See how your running improves by including this dumbbell workout in your weekly training regimen. In no time, you’ll feel stronger and more capable!

15 x Weighted Squats with Press:

Start by standing up and holding a dumbbell in each hand at your sides. As though you were ready to sit back in a chair, send your hips back and lower your body into a squat position. Lift your arms into the air while squatting and press the dumbbells up over your head. Return to a standing position and do the exercise again.

15 x Sumo Squats with Swing:

Only one dumbbell is required for this dumbbell exercise. Begin by spreading your feet wider than hip width apart from a standing position. Hold a dumbbell between your legs with two hands, allowing your arms to fully straighten.

As if you were ready to sit in a chair, lower your body into a sumo squat, sending your hips back. Swing the dumbbell into the air while squatting, going in front of your body and then over your head. As you return to standing, let the dumbbell fall to the floor and repeat.

Bent Over Row:

Start standing with two dumbbells in each hand, palms facing in, and a micro-bend in your knees. Hinge forward at the hips so that your arms are parallel to the floor. Bend elbows and bring shoulder blades back and down to pull weights up to ribcage. Rep for 3 sets of 12 reps before returning to the starting position.

Beginners: utilise your own body weight as a starting point.

Advanced: Use dumbbells weighing 10 to 25 pounds.


Hold dumbbells in each hand at the sides and stand tall. With your right leg and lower body, take a huge stride forward until your right thigh is parallel to the floor and your right shin is vertical. To return to the beginning position, press onto the right heel. Rep on the right leg for 8 to 12 reps, then switch to the opposing leg. That completes one set. Finish all three sets.

Use 10- to 25-pound dumbbells for beginners.

Advanced: Use dumbbells weighing 25 pounds or more.

Reverse Fly:

Begin by standing with your feet shoulder-width apart and the dumbbells in your hands. Micro-bend your knees and hinge at the hips so that your back is virtually parallel to the floor. Allow the dumbbells to hang vertically with their palms facing each other. Engage back muscles to elevate arms straight out to sides until they’re in line with shoulders, keeping back flat and torso motionless. You’ll make a “T” with your upper body. Rep for 3 sets of 12 reps before returning to the starting position.

Use 5-pound dumbbells for beginners.

Advanced: Use dumbbells weighing 10 to 15 pounds.


In front of you, place a barbell on the floor. Stand with your feet hip distance apart and the middle of your foot under the bar.

Take a hold of the bar with your hands shoulder-width apart.

Bend your knees till your shins are parallel to the bar. Keep the bar over the middle of your foot and don’t move it.

Lift your chest and straighten your back; don’t move the bar or let your knees drop.

Squeeze your shoulder blades together and stand up, holding the bar against your legs, with a powerful inhalation.

Maintaining a straight back, slowly bend your knees and lower the bar to the floor.

Sit-up With A Single Weighted Side:

Lie faceup on the mat with your feet level on the floor and a dumbbell in your right hand extended straight up over your shoulder. To elevate the chest and dumbbell toward the ceiling, engage your core. Slowly return to the beginning position while keeping your arm straight. Rep for a total of 12 reps, then swap sides. That completes one set. Finish all three sets.

Beginners should start with a 5-pound dumbbell.

Advanced: utilise a dumbbell weighing 15 pounds or more.

The Advantages Of Strength Training For Runners:

  • Strength Of The Core

Weight training, whether done with your own body weight or with added weight, strengthens your leg muscles and core, allowing you to maintain quicker speeds while also keeping your posture stable when tiredness sets in.

  • Lower Your Risk Of Injury:

Muscle development is important for protecting bones and joints, which means fewer stress fractures and other running problems. Lifting weights has also been shown to enhance bone density and connective tissue, reducing the risk of tears and breaks.

3 Weight-Lifting Mistakes to Avoid:

Keep in mind that you’re a runner who does weight training to improve his or her running, not a weightlifter who also runs. Here are five frequent weight-lifting blunders to avoid, according to Fitzgerald:

  • Going Too Heavy: Ego is not welcome in the weight room, so leave it at the door. Don’t jeopardise your health by attempting to be a hero in the gym.
  • Too Light Lifting: You’re building endurance in the weight room if you’re continuously lifting low weight for heavy reps, but you shouldn’t be. Strength and power should be the goals of weight training.
  • Focusing on Specific Body Parts: Runners do not need to lift as regularly or for as long as other sports, and they do not need to separate specific muscles. You can lift full-body weights for 30 to 60 minutes twice a week, focusing on strength and power. With that arrangement, you’ll have everything you need.

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