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top running coaches share weight training moves that will improve your speed
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15 lb
advanced: add a weighted plate on back
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works: back and core muscles
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works: mid-back
4
plank
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julia hembree smith
10 lb
advanced: add a weighted plate on your back
5
leg raise
1 serving
works: lower abdominal muscles
10 lb
advanced: add a medicine ball between ankles
6
single side weighted sit-up
1 serving
lower body
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works: leg
9
single-leg bridge
10 lb
advanced: add a weighted plate to hips
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going too heavy: the weight room is no place
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images: julia hembree smith
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weight-training exercises
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how we test gear
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essential weight-training exercises
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by
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amy schlinger
2020
mar 5
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skyneshergetty images
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related story
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how to best combine strength training and running
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you may be able to find more information
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nordict select-a-weight dumbbell set
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nordictrack.com
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upper body
1
push-up
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works: chest and core muscles
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beginner: use your own body weight
2
bent over row
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beginners: use your own body weight
10 lb
advanced: use dumbbells
3
reverse fly
5 lb
beginners: use dumbbells
10 lb
advanced: use dumbbells
1 serving
core
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works: core muscles
1 serving
beginners: use body weight
1 serving
beginners: use body weight
1 serving
works: core muscles including obliques
5 lb
beginners: use dumbbell
15 lb
advanced: use
7
deadlift
1 serving
works: hamstrings
15 lb
beginners: use weights
1 lb
a weighted barbell
8
lunge
10 lb
beginners: use dumbbells
25 lb
advanced: use
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works: hip and glute muscles
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beginners: use body weight
3
common weight-lifting mistakes
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how to choose the right weight
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begin
3
perform sets of 10 reps
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see how you feel
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when the last few reps of the third set are really tough
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erin benner
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amy schlinger
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amy schlinger is a health and fitness writer and editor based in new york city
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6
effective core exercises all runners should do
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the ultimate guide to hiit
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make your goals what you have to gain
6
beginner bodyweight exercises
7
walking workouts to help you crush your goals
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this plyo workout will help you pr in no time
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workouts
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strength training
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training
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strength training
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cross training
10
essential strength exercises
8
cross-training exercises