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Cross-Training

Try This 45-Minute Strength Routine for Well-Rounded Running

Strength and running coach Nell Rojas shares her favorite go-to strength workout.

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“What I see from my athletes is no one is doing enough strength,” says 2:28 marathoner Nell Rojas. “Strength will help reduce running injuries. Strength will help increase speed, increase form, and help you run consistently.” 

Rojas, who finished ninth at the 2020 Olympic Marathon Trials, shared with Women’s Running her favorite strength training workout that you can try at home or in the gym. The routine includes a warm-up plus three sets of exercises that focus on glutes, hamstrings, core, upper body, and smaller posterior chain muscles.

Complete this strength workout three times a week for six weeks to transform into a stronger runner.

The Equipment You’ll Need:

  • Mini band or Cable
  • Box
  • Dumbbells
  • Kettle bell

RELATED: The Runner’s Guide to Building a Better Home Gym

45-Minute Strength Workout

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The Warm Up
Halos 3 in each direction
Shoulder, Hip, and Toe Taps 3 per side
Lateral Lunges 6 per side, alternating
Main Set #1 Complete twice through, alternating between
Backwards Lunges 8 per side
Rows 8 per side
Main Set #2 Complete three times through
Squats 10 reps
Push Press 5 reps
Box Jumps 3 reps
Main Set #3 Complete three times through
Kettle Bell Dead Lift 8 reps
Side Plank Row 8 per side

RELATED: How to Strength Train Like Nell Rojas