Become a Member

Get access to more than 30 brands, premium video, exclusive content, events, mapping, and more.

Already have an account? Sign In

Become a Member

Get access to more than 30 brands, premium video, exclusive content, events, mapping, and more.

Already have an account? Sign In

Brands

Strength Training

Can You Complete Sally McRae’s At-Home Workout?

Think you can run and call it done? Think again.

Lock Icon

Become a member to unlock this story and receive other great perks.

Already have an Outside Account? Sign in

Outside+ Logo

All Access
Fall Sale
$1.52 / week*

  • A $500 value with everything in the Print + Digital Plan plus 25+ benefits including:
  • Member-only content on all 17 publications in the Outside network like Outside, SKI, Backpacker, Clean Eating, and more
  • Today’s Plan training platform with customized programs
  • Gaia GPS Premium with hundreds of maps and global trail recommendations, a $39.99 value
  • Professional race photos from FinisherPix
  • Exclusive discounts on gear, travel, and more
  • Annual subscription to Outside magazine
Join Outside+
Trail Runner Magazine

Print + Digital
Special Price
$0.50 / week *

  • Annual subscription to Trail Runner magazine
  • Access to all member-exclusive content on TrailRunnerMag.com
  • Ad-free access to TrailRunnerMag.com
Join Trail Runner

*Outside memberships are billed annually. You may cancel your membership at anytime, but no refunds will be issued for payments already made. Upon cancellation, you will have access to your membership through the end of your paid year. More Details

To figuratively be a strong runner, you must literally be a strong runner, too. “If you have a body that has strong roots, you’re going to be able to endure for the long miles ahead,” says Sally McRae, a professional mountain runner for Nike who shares her at-home strength workouts for runners on her Instagram account.

For McRae, injury prevention was the impetus for starting a strength routine two years before she got signed by Nike. “We’re constantly breaking down our bodies,” she says. “Whether you run 5Ks or 100-mile races, there’s always something that you can work on.” But beyond staying healthy, a stronger runner is faster and more powerful. And, McRae notes, strength training helps you ward off the loss of muscle mass, bone density, and decline in metabolism that accompany aging.

RELATED: All Terrain Strength Training

The good news is that you don’t have to start going to the gym for two hours at a time. And you don’t have to do anything fancy. “When it comes down to it, the most basic exercises—squats, presses, lunges, deadlifts—still deliver the best results,” she says. That’s why she includes variations on those in the workout that follows. To keep it super-efficient, they’re all compound moves, meaning they each target more than one body part at a time. Bonus: All you need is a pair of dumbbells.

“The biggest advice that I can give is start simply and stay consistent,” says McRae. “If I say to do this two to three days a week, a lot of times people will do it once, or not at all, because the week gets away, and especially for runners, we’ll always choose to run first.” So, do this strength workout as often as you can as part of a pre-run warm-up or after your run, she says.

RELATED: Trail Runners Shouldn’t Skip Arm Day

Strength Workout for Runners

Start with 2 to 3 sets of 10 reps of each exercise. (As you get stronger you can increase the reps or weight.) Remember: Form is far more important than the number of reps you can do. “If you build up gradually, you’re more likely to stick to strength training than if you go super hard right away and end up sore and frustrated,” says McRae.

RELATED:5 Simple Workouts To Build Speed For Trails

Squat to Overhead Press

Jen Ator performing a squat to overhead press as part of a strength workout for runners

 

Start standing with two dumbbells at shoulder height. Slowly lower into a squat, then rise up quickly, pressing the dumbbells overhead as you do so. Return the dumbbells to shoulder height and repeat.

Single-Leg Romanian Deadlift

Jen Ator performing a single-leg Romanian deadlift with dumbbells

Start with your weight balanced on one leg, knee slightly bent, the other foot lifted off the ground, and a dumbbell in each hand. Maintaining a slight bend in your standing knee, slowly hinge at the hips to lower the dumbbells toward the ground. Return to start and repeat. Do all reps on that side, then repeat on the other.

Seated Ab Twist with Legs Elevated

Jen Ator performing a seated ab twist with elevated legs as part of a strength workout for runners

Start seated on the ground with one dumbbell held at chest height. Lift your feet off the ground, balancing on your glutes. From the core, twist to one side, taking the dumbbell with you. Return to center, then repeat on the other side. That’s 1 rep. Continue alternating sides until you’ve completed all reps.

Walking Lunges with Bicep Curl

Jen Ator performing a walking lunge with bicep curl

Start standing with a dumbbell in each hand at your sides. Lunge forward with one foot, then curl the dumbbells up toward your shoulders. Return to the dumbbells, then bring the back foot forward to stand. Repeat on the other side. That’s 1 rep. Continue alternating sides until you’ve completed all reps.