Build the strength to push through even your toughest runs. This 15-minute strength-training workout is the second part of the three-episode runner’s series presented by 26.2 Team Milk. Led by fitness instructor Ashley Joi, this episode is all about pushing your limits and getting your heart rate up using only your bodyweight (although you’re free to add more weight if you’d like). In addition to providing you with the tools you need to stay strong and motivated during long runs, Joi also explains why strength training is so important for runners in the first place. “Implementing strength training into your weekly run routine is essential to accomplishing your goals,” she says. “This one is going to go by quick and spicy.”
You’ll begin with a warmup consisting of jumping jacks, high knees, and butt kicks, building heat so your muscles are ready to work. From here, you’ll get into the first block of exercises, focusing on speed and agility with 45 seconds per exercise and no rest time. This section starts with mountain climbers, then immediately transitions into burpees and side shuffles, pushing you to build your stamina. “Running is like this, honestly. Sometimes you want to give up, but it’s just one foot in front of the other,” Joi says at the end of the set. “Doesn’t matter how fast or how slow you’re going, you just keep going.”
The next round is all about strength, with moves like jumping pulse squats, alternating lateral lunges, calf raises, and knee drives. Here, you’ll engage your quads, glutes, and calves while also working on stability. You’ll finish with an entire section dedicated to the core, which Joi says is particularly important for running — think planks, bicycle crunches, and Russian twists. As you come to the end of the workout, you’ll test yourself with 60 seconds of running in place before settling into the cooldown. Whether you’re looking for a workout to support your runs, or just trying to build more strength, you’ll definitely be sweating by the end of this circuit.
Follow along, and don’t miss the final episode in the runner’s series, which will be posted on the POPSUGAR Fitness YouTube channel.
Image Source: POPSUGAR Studios