Why Female Runners Should Strength Train Like Men

By Erik Taylor • For Active.com

Intermediate-to-Advanced Workout

Warm-up: Foam-roller exercises and joint-mobility drills for 10 to 15 minutes

Kettlebell Turkish Get-Ups

3 sets of 5 reps with each arm
30 to 45 seconds rest between sets

Barbell Back Squats

1 warm-up set of 5 to 10 reps to work on technique
5 work sets of 5 reps
1:30 rest between sets

Pull-Ups or Chin-Ups

5 sets of 3 to 10 reps
Super Set: Go right into push-ups without rest

Push-Ups

5 sets of 8 to 15 reps
1:00 rest between sets

Single-Leg Deadlift

Use a barbell or kettlebells
4 sets of 5 reps
Super Set: Go right into dumbbell shoulder press without rest

pictured: Single-Leg Deadlift

Dumbbell Shoulder Press

4 sets of 5 reps
1:30 rest between sets

Circuit

Box Jumps: Use a challenging height
Kettlebell Clean to press with left arm
Kettlebell clean to press with right arm
Battle Ropes
Kettlebell Snatch left arm
Kettlebell Snatch right arm

Complete as many exercises as you can execute with good form for 15 seconds per move; do 4 to 5 rounds with 30 to 45 seconds of rest between sets. Cool down for 10 minutes with foam roller and mobility exercises.

Editor's note: To prevent injury, it's essential to execute proper form, and lift an appropriate load. Seek the help of a certified professional trainer if you're new to these strength moves.

More: Build Core Strength and Endurance Without Crunches

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Erik Taylor is the premiere NASM-certified trainer for runners, cyclist, triathletes and fitness enthusiasts in the South Bay area of Los Angeles. A Crossfit Level 1 instructor, corrective exercise specialist and performance enhancement specialist, Erik specializes in functional training. A former competitive cross country and track athlete, Erik understands the commitment involved in being an endurance athlete. Find him at eriktaylorsfitness.com, on Facebook, and follow him on Twitter @Eriktaylorsfit.