These research-proven moves for runners will help every step feel stronger.
Your trainer: Jim Kielbaso, director of Total Performance Training Center in Wixom, Michigan, designed these research-proven moves for runners, but they’ll make non-pavement pounders look just as sculpted.
You’ll need: A pair of 8- to 10-pound weights, plus a plyo box or bench
Try it: Do three sets of 12 reps of each exercise twice a week (or where it says “Strength train” on your half marathon training calendar).
Hammie Hip Thrust
Rest upper back on side of a box or bench, feet on floor, knees bent. Holding one weight at waist, raise right foot off floor to start (as shown). Lift hips as high as you can. Slowly lower back to start; repeat on opposite side for 1 rep.
Works hamstrings, butt, thighs, hips
Dumbbell Row
Stand with feet hip-width apart, a weight in each hand; bend forward at waist, driving hips back. Draw weights to chest (as shown). Lower; repeat.
Works back, butt, legs
Curl + Press
Stand with feet hip-width apart, a weight in each hand at sides, palms facing thighs. Curl weights to shoulders; press overhead (as shown). Return to start; repeat.
Works biceps, shoulders
Weighted Half Squat
Stand with feet hip-width apart, a weight in each hand. Do a semisquat so thighs are at a 45-degree angle to floor (as shown); hold for 3 counts. Return to start; repeat.
Works legs, butt
Crisscross Reach
Lie faceup on floor, legs extended, arms at sides. Crunch up, raising left leg and reaching right hand toward toes (as shown). Return to start; repeat on opposite side for 1 rep.
Works abs, obliques
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