If I wanted to make long-distance running feel easier, I would do this exact six-move strength training routine

When you’re training for a race, it’s easy to think the focus should be on clocking up the miles and training your legs.

But when I ran my first half marathon, my trainer encouraged me to do lots of upper-body and core strength exercises.

She explained that when I got tired during long runs, my arms and posture would sag, slowing me down.

By strengthening my upper body and core, I’d be able to maintain better form, even as it got harder, and finish stronger.

So if you’re preparing for a race and want to make running feel easier and more efficient, try this six-move workout, designed with runners in mind.

How to do the workout

You’ll need a set of dumbbells for this workout. Choose a weight that suits each move. You’ll likely need to lift with a lighter weight for the front and side raise and a heavier weight for the Russian twist.

Aim for 8-10 repetitions with 10-15 seconds of rest after each exercise and 30 seconds between sets.

The moves

• Overhead press
• Front and side raise
• Triceps dip
• Plank with leg lift
• Russian twist
• Plank walkout and mountain climber

Exercise explainers

1. Overhead press

Sets: 3 Reps: 8-10

• Stand with feet shoulder-width apart and a slight bend in the knees.
• Hold a dumbbell in each hand, resting on your shoulders.
• Press the dumbbells up, fully extending your arms with your biceps close to your ears.
• Keep your core engaged to avoid arching your back.
• Slowly return to the start position with control and repeat.

2. Front and side raise

Sets: 3 Reps: 8-10

• Stand with feet shoulder-width apart, holding a dumbbell in each hand by your thighs, palms facing in.
• Keeping knees slightly bent, lift both arms in front of you to shoulder height, then lower with control.
• Lift both arms out to the side to shoulder height, then lower with control. That’s one repetition.

3. Triceps dip

Sets: 3 Reps: 8-10

• Sit on the ground with heels on the floor and knees bent at 90° angles, toes pointing up.
• Place your hands behind you, arms straight and fingers pointing towards you.
• Lift your hips off the floor, then bend your elbows to lower your body back to the floor.

4. Plank with leg lift

Sets: 3 Reps: 8-10 per leg

• Hold a low-plank position with elbows under your shoulders and forearms on the floor.
• Engage your core to form a straight line from your head to your heels, avoiding hips sagging or your buttocks rising.
• Raise one leg, hold briefly then lower with control and switch sides. That’s one repetition.

5. Russian twist

Sets: 3 Reps: 8-10

• Sit with your knees bent, feet on the floor and lean back slightly.
• Hold your hands in front of your chest, then rotate to one side, tapping the floor.
• Return to center then rotate to the other side. That’s one repetition.
• You can make it harder by lifting your feet a few inches or holding a weight.

6. Plank walkout mountain climber

Sets: 3 Reps: 8-10 plank walkouts, 6 mountain climbers

• Stand with your feet hip-width apart, raise your arms then lower them to the floor.
• Slowly walk your hands forward until you’re in a high plank position, forming a straight line from your head to your heels.
• Do six mountain climbers (three on each leg), driving one knee toward the opposite elbow.
• Walk your hands back to your feet and return to standing. That’s one repetition.