Strength Training

Try This 45-Minute Strength Routine For Trail Runners

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

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
15% off New Year Sale
$7.02 / month*

  • 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
  • Download your personal race photos from FinisherPix* for one race (up to a $100 value).
  • Get up to $30 off your next race and $30 off race fees every year you are a member through AthleteReg*
  • Exclusive discounts on gear, travel, and more
  • Annual subscription to Outside magazine
Join Outside+
Trail Runner Magazine

Print + Digital
50% Off New Year Sale
$2.00 / month*

  • 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. Print subscriptions available to U.S. residents only. 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

“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