Strength Training for Runners with Weights at Home | 35 Min-Intermediate

00:00 Introduction
00:14 Warm Up
04:10 Core Prep
10:31 Strength Circuit
32:35 Cool Down

In this strength training for runners with weights at home workout, we use dumbbells and kettlebells to get the most out of each exercise. We recommend performing 8-12 repetitions with 2 reps in reserve (RIR). This means when get to your last rep, you should be able to do 2 more reasonably well. This allows for proper exertion during the workout. We try to mix in upper body movements between the leg movements to allow more rest between the primary leg exercises. Proper rest (2-3 minutes) between working sets helps with muscle growth.

Perform strength training 2-3x per week. This allows for greatest adaptations to the strength training for running. As strength improves, continue to challenge yourself with heavier weights. The heavier weights results in greater muscle fiber recruitment via our nervous system. With proper planning, strength training for running improves running economy, reduces risk for injury, and does not put on more mass (something runners worry about when it comes to strength training!)