Workouts · Strength

Runner’s Strength in 25

Single-leg strength, calves, and core — the maintenance work that keeps runners running.

25 minintermediatedumbbellstrengthmoderate
Why it works. Most running injuries trace back to weak single-leg control; twenty-five minutes a week is cheap insurance.

Warm-up

March and easy leg swings — 45s
Slow bodyweight squats — 45s

The workout

  1. dumbbell single leg deadlift — 3 × 8 each side
    rest 45s
  2. split squat — 3 × 8 each side
    rest 60s
  3. rest 30s
  4. glute bridge — 3 × 12 reps
    rest 40s
  5. side plank — 2 × 30s each side
    rest 30s

Cool-down

Quad stretch, each side — 45s
Calf stretch against wall, each side — 45s
Listen to your body. General fitness information, not personalized medical advice. Mild effort is normal; sharp, sudden, or worsening pain is not — stop, and if pain persists, consider speaking with a healthcare professional.

More strength sessions

30 min · advancedAdvanced Calisthenics in 3020 min · advancedAdvanced Core in 2020 min · beginnerArms Focus in 2030 min · intermediateBack & Biceps in 30

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