Why Female Runners Should Strength Train Like Men

Dumbbell or Kettlebell Renegade Rows 

  • 5 sets of 10 reps 
  • 30 to 45 seconds rest between sets 

Medicine Ball Russian Twist 

  • 4 sets of twists for 20 to 30 seconds  
  • 30 to 45 seconds rest between sets 

Single-Leg Deadlift 

  • 5 sets of 5 reps on each leg 
  • 1:30 rest between sets 
  • Use a challenging weight; getting the 5 reps should not be easy

Inverted Rows 

  • 5 sets of 6 to 8 reps
  • Super Set: Go right into push-ups without rest

Push-Ups 

  • 5 sets of 5 to 12 reps 
  • 1:30 to 2:00 rest between sets

More: How to Execute Push-Ups, Renegade Rows and Single-Leg Deadlifts

Circuit
  • Kettlebell Cleans with left arm 
  • Kettlebell Cleans with right arm
  • Battle Ropes 
  • Kettlebell Swings 
strength training for runners

pictured: Kettlebell Swing

Complete as many reps as you can execute with good form for 20 seconds for all of the above. Complete 4 to 6 rounds with 1:00 rest between rounds. Cool down for 10 minutes with foam roller and mobility exercises. 

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