Why Female Runners Should Strength Train Like Men

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 


  • 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
strength training for runners

pictured: Single-Leg Deadlift
Dumbbell Shoulder Press
  • 4 sets of 5 reps
  • 1:30 rest between sets 

  • 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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