Runners need weight training even more than you may realize.
For a quick cheat sheet of moves, scroll to the bottom of this article and pin, share, or screenshot the workout.Start in high plank, wrists under shoulders, core engaged so body forms a straight line from head to toes. Bend at elbows to lower chest to floor then press back up to return to starting position. Keep core tight throughout, don’t let hips dip or lift. Perform 3 sets of 15 reps.
Start standing, micro-bend in knees, with two dumbbells in hands, palms facing in. Hinge forward at the hips so arms hang perpendicular to floor. Bend elbows to pull weights up to ribs, drawing shoulder blades back and down. Return to starting position then repeat for 3 sets of 12 reps.Works: mid-back, posterior shoulderStart standing with feet shoulder-width apart and dumbbells in hand. Hinge at the hips so that back is nearly parallel to floor and micro-bend knees.
Place hands directly under shoulders. Engage core and squeeze glutes to stabilize body. Keep neck and spine neutral. Head should be in line with back; don’t let hips dip or lift. Hold for 30 to 60 seconds. Repeat for 3 sets.Works: lower abdominal muscles Start lying faceup on a mat with hands next to hips for support. Lift legs straight up so body forms an “L.” Engage core and lower legs until feet hover just above mat. Slowly raise legs back to starting position and repeat for 3 sets of 10 reps.6. Single Side Weighted Sit-UpLie faceup on mat with feet flat on floor and a dumbbell in right hand extended straight up so that wrist is directly over shoulder. Engage core to lift chest and dumbbell up toward ceiling.
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