Increasing the distance of your run or hike every time you work out is rarely the smartest way to become a better runner or hiker, according to personal trainer, ultramarathon runner, and realbuzz ambassador Sam Tomlinson. Best case scenario, you’ll hit a plateau where your fitness stalls, while worst case, your body will break down from overuse, Tomlinson tells Fit&Well.
Why Strength Training Beats Endurance Alone for Runners
“Running alone can develop excellent endurance, but it rarely provides enough resistance to build the strength and control needed to tolerate higher mileage and tougher terrain,” Tomlinson tells Fit&Well. Instead, Tomlinson relies on a set of common lower-body strength exercises performed with dumbbells and a mini band at home or in the gym. “I recently completed my strongest ultra to date, and being consistent with this type of leg strength work played a major part in how well my body handled the demands of the event,” he says, referring to the 100km and 6,500m elevation of Ultra-Trail Snowdonia by UTMB that he covered in 26 hours.
Similarly, ultra runner and certified running coach Yana Strese notes that building a lower-body foundation improves power, speed, posture, and stability while correcting muscle imbalances that lead to pain, according to T3. While Strese’s circuit uses bodyweight moves like reverse lunge jumps and frog jumps, both experts emphasize that targeted lower-body work bulletproofs the body against injuries.
Sam Tomlinson’s Six-Move Lower-Body Workout
Tomlinson’s routine is split into three blocks of two moves each. Perform each block three times, completing exercise A and B back-to-back with a one-to-two-minute rest between blocks, according to Fit&Well. The 25-to-35-minute routine should be performed on a running rest day or after a short, easy run.
Block 1: Squats and Deadlifts
- 1A. Heel Elevated Goblet Squat: Perform 3 sets of 8-10 reps holding a dumbbell or kettlebell close to your chest with heels elevated on a weight plate or book. Drive through your heels to stand.
- 1B. Romanian Deadlift: Perform 3 sets of 8-10 reps per side holding dumbbells in front of your thighs with a slight knee bend, pushing hips back until you feel a stretch in your hamstrings.
Block 2: Lunges and Calf Raises
- 2A. Reverse Lunge: Perform 3 sets of 8 reps per side by stepping back and lowering your back knee toward the floor while keeping your torso upright.
- 2B. Single-Leg Calf Raise: Perform 3 sets of 10-15 reps per side by pressing through the ball of your standing foot to raise your heel.
Block 3: Hip Thrusts and Lateral Walks
- 3A. Single-Leg Hip Thrust: Perform 2-3 sets of 10 reps per side with your upper back supported by a bench or couch, raising one foot and pressing through the other to lift your hips.
- 3B. Banded Lateral Walk: Perform 2-3 sets of 20-25 reps per side with a mini resistance band around the balls of your feet, taking controlled side steps while keeping knees pushed out.
Pro Tip: Start off performing this routine once a week, gradually increasing to twice a week as your strength and recovery improve, while slowly increasing weights to ensure progression, according to Sam Tomlinson.
Frequently Asked Questions
How often should runners do strength training?
According to personal trainer Sam Tomlinson, runners should start by performing a targeted lower-body strength workout once a week, increasing to twice a week as recovery and strength improve.
Can I do this workout without equipment?
While Tomlinson’s routine uses dumbbells and a resistance band, running coach Yana Strese points out that zero-equipment bodyweight circuits targeting the hips, knees, and glutes can also build a solid foundation, as reported by T3.
When is the best time to do leg workouts for runners?
Tomlinson recommends performing strength routines on a running rest day or following a short, easy run to keep your legs fresh.
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