Most runners shy away from doing specific strength exercises, but there are efficient ways to build your run strength in less than 20 minutes.
It’s a conundrum. Research has clearly proven that strength training enhances running performance, even when running volume is reduced to make time for pumping iron. But most runners hate lifting weights. What to do?
The best way to have your cake and eat it too here is to do very time-efficient strength workouts that give you meaningful benefits without keeping you in the gym so long you go nuts. Fortunately, that is possible. The following strength workout comprises just four exercises and can be done in less than 20 minutes. It works because the exercises were selected to provide precisely the benefits runners need most, and in the highest degree.
Split-Stance Dumbbell Deadlift
This exercise strengthens the hamstrings, quadriceps, glutes, and hips in a very running-specific way. It’s a better choice than regular deadlifts because it emphasizes the single-leg strength runners need and strengthens the hip stabilizing muscles that are weak and cause injuries in so many runners.