Sport · 25 min

Runner's Strength

Heavy single-leg and calf strength to make running feel easier.

• 25 minutes
• Regular
• Dumbbell, Step, Mat

Customise copies this workout to the Bench, where every move and number is yours to change.

Heavier strength work, done one leg at a time, makes each running stride cheaper and helps your legs tolerate mileage. You do split squats, single-leg deadlifts, step-ups and single-leg calf raises in low rep ranges with a weight that feels heavy by the last rep. Do it twice a week on easy running days, not before a hard run.

Kit

Dumbbell, Step, Mat

Music

The tempo follows each block.

Tempo shape

Z2 Warm · 90 to 115 bpmZ4 Work · 125 to 140 bpmZ1 Recover · 60 to 90 bpm

Blocks

1. Warm up

   Z2 Warm
   • March in Place45 s
   • Leg Swing15 s each side
   • Glute Bridge10 reps
   • Bodyweight Squat10 reps
   • Ankle Rocks20 s each side

2. Split squat and single-leg deadlift3 rounds

   Z4 Work
   • Dumbbell Split Squat6 to 8 reps each side · Heavy, slow on the way down
   • Single Leg Romanian Deadlift6 to 8 reps each side · Dumbbell in the opposite hand

3. Step-ups and calves3 rounds

   Z4 Work
   • Dumbbell Step Up6 to 8 reps each side · Drive through the top foot only
   • Single Leg Calf Raise8 to 12 reps each side · Hold a dumbbell, full range

4. Hips and trunk

   Z4 Work
   • Single Leg Glute Bridge8 to 12 reps each side
   • Side Plank25 s each side

5. Cool down

   Z1 Recover
   • Half-Kneeling Hip Flexor Stretch30 s each side
   • Standing Hamstring Stretch30 s each side

General exercise guidance, not medical advice. If you have a heart condition, chest pain, dizziness or a joint problem, are pregnant, or a doctor has limited your activity, check with them first. Stop if anything feels wrong.