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Strength Training

Try This 45-Minute Strength Routine For Trail Runners

Strength and running coach Nell Rojas shares her favorite go-to strength workout.

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“What I see from my athletes is no one is doing enough strength,” says 2:28 marathoner Nell Rojas. “Strength will help reduce running injuries. Strength will help increase speed, increase form, and help you run consistently.” 

Rojas, who finished ninth at the 2020 Olympic Marathon Trials, shared with Women’s Running her favorite strength training workout that you can try at home or in the gym. The routine includes a warm-up plus three sets of exercises that focus on glutes, hamstrings, core, upper body, and smaller posterior chain muscles.

Complete this strength workout three times a week for six weeks to transform into a stronger runner.

RELATED: The 5-Minute Leg Circuit for Mountain-Running Strength

The Equipment You’ll Need:

  • Mini band or Cable
  • Box
  • Dumbbells
  • Kettle bell

RELATED: 8-Minute Speed Legs

45-Minute Strength Workout