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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
| 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