Try This 45-Minute Strength Routine For Trail Runners
Strength and running coach Nell Rojas shares her favorite go-to strength workout.
Heading out the door? Read this article on the new Outside+ app available now on iOS devices for members! Download the app.
“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
