Training
A 20-minute strength routine for runners
Twice a week is all it takes. Six moves that build durable legs and a stronger stride.
Daniel Reyes
· 5 min read
The runners I coach who stay healthy the longest all have one thing in common: they strength train. You do not need a gym membership, just 20 minutes twice a week.
The routine
Do three rounds of: 10 reverse lunges per leg, 12 single-leg glute bridges per leg, 15 calf raises per leg, a 45-second plank, 10 step-ups per leg, and 10 side-lying leg raises per side.
Why single-leg work
Running is a series of single-leg jumps. Training one leg at a time builds the stability you need and exposes imbalances before they become injuries.
When to do it
Pair strength sessions with hard running days so your easy days stay easy. Skip it during race week.
