Runners—if you only have time to do one strength workout a week, do this, says a certified trainer and ultramarathon runner
Use this five-move home dumbbell workout once a week to keep your body balanced
Running is a full-body workout.
Yes, it involves lots of time on your feet, but to maintain an efficient posture mile after mile, you need to build endurance in your trunk and upper body as much as your legs.
Take it from personal trainer, ultramarathon runner and realbuzz ambassador Sam Tomlinson.
“Running places the greatest demand on the lower body, but you should not neglect your upper body,” he tells Fit&Well.
That said, training the upper body shouldn't hijack valuable time you'll need for your regular running sessions.
So, if you only have capacity for one strength workout a week, Tomlinson has a five-move workout that targets your lower body, upper body and core.
How to do the full-body strength workout for runners
Tomlinson's five-move workout is split into two blocks.
Block one
Complete exercises 1A, 1B and 1C back-to-back with minimal rest between.
Rest 60-90 seconds at the end of the set, then repeat the circuit twice more.
Block two
Perform exercises 2A and 2B back-to-back. Rest for 60-90 seconds, then repeat twice more.
“This full-body session is a time-efficient option if you can only commit to one strength workout per week,” says Tomlinson.
Aim to gradually increase the weights over time—just as you would mileage with your runs—to ensure your muscles get stronger.
If you’re training for a race, taper off your workouts (reduce the intensity and volume) when you're a week to 10 days out from your race. That will keep your body fresh for the event.
Block one
1A Dumbbell split squat
Sets: 3 Reps: 8 each side
- Stand with your feet hip-width apart, holding dumbbells by your sides or at your shoulders.
- Take a big step back, then bend at your knees to lower your back knee toward the floor, keeping your front knee over your front ankle and your chest upright.
- Push through your front foot to return to standing.
- Complete all repetitions on one side then switch sides.
Trainer tip: Holding the weights at your shoulders will challenge your core stability more so you might need lighter dumbbells.
1B One-arm dumbbell row
Sets: 3 Reps: 10 each side
- Stand with a sturdy knee-level surface in front of you, holding a dumbbell in your right hand and placing your left hand on the surface for balance.
- Take a step back with your right foot and engage your core.
- Retract your shoulder blade on your right side to engage your upper back muscles.
- Pull the weight toward your hip, rather than straight up, challenging your back muscles, not just your biceps.
- Lower the weight until your arm is fully extended.
- Repeat all repetitions on one side, then switch sides.
Tomlinson says: “Keep your shoulders away from your ears and avoid rotating your torso.”
1C Push-up
Sets: 3 Reps: 8-12
- Come to your hands and knees, with shoulders over your wrists and hands roughly shoulder-width apart.
- Step your feet back and straighten your legs.
- Maintain a line from your shoulders to your heels, keeping your feet together and your core and glutes engaged.
- Inhale, and bend your elbows to bring your chest toward the floor.
- Exhale as you push the floor away, extending your arms straight.
Make it easier: Perform this exercise with your hands elevated on a platform or wall.
Block Two
2A Half-kneeling one-arm dumbbell press
Sets: 3 Reps: 8 each side
- Start in a kneeling position with your torso upright.
- Place your left foot flat on the floor in front, knee bent at 90°.
- Hold a dumbbell on your right shoulder.
- Engage your core and press the dumbbell overhead.
- Pause, then slowly lower the weight to tap your shoulder and repeat.
- Complete all repetitions on one side, then switch.
Tomlinson says: “Squeeze your glutes to help avoid arching your lower back.”
2B Farmer's carry
Sets: 3 Distance: 30-40m
- Stand between two dumbbells.
- Hinge forward at your hips, and bend your knees to grasp the weights.
- Push through your feet to stand—avoid rounding your back.
- Engage your shoulder blades and core and maintain an upright chest.
- Walk for 30-40m or 20-30 seconds.
Trainer tip: Choose a weight that will challenge you to maintain a strong upright posture.
Sam Tomlinson is a Level 3 qualified personal trainer and ambassador for realbuzz, an organization that has been connecting runners with the world's best events since 2012. He completed his personal trainer qualification in 2014 with Health and Fitness Education (HFE) and two years later co-founded PRIME Personal Training / @pt.prime in Rawtenstall, England, with his brother and fellow personal trainer Joe. A serial triathlon, marathon and ultramarathon runner, Tomlinson most recently completed the 100km and 6,500m elevation of Ultra-Trail Snowdonia by UTMB in 26 hours.
