A full-body workout with a sprint finish for runners
Train like a pro with this simple gym workout.
Whatever you're training for, strength training can help you run stronger. Here, Andy Vincent, personal trainer at Third Space rounds up a full-body workout for runners using simple gym equipment.
Not what you were after? Take a look at our home workouts to keep you running strong from the comfort of your own living room.
A version of this workout appeared in Women's Health UK.
Barbell hip bridge
Do: 20 reps
Targets: Glutes
- Sit on the floor with a bench behind you and a weighted barbell over your legs. Roll the bar so it's directly over your hops and lean back so your shoulder blades rest on the bench.
- Drive through your feet, pushing up your hips (shoulders and feet supporting you). Squeezing your glutes, extend as high as possible. Hold for 5 secs then slowly lower.
Loaded deadbug
Do: 10 per leg
Targets: Abs
- Holding a 6kg dumbbell, lie on your back with your arms skywards and legs raised and bent at 90 degrees.
- Slowly lower your arms behind you as you extend your left leg out in front on the exhale, then gently return to the starting position and repeat, this time extending the right leg. Lower the weight if your back arches off the floor.
Forward and backward lunge
Do: 10 reps per leg
Targets: Glutes, quads and hamstrings
- Stand holding a dumbbell in each hand, then step forwards into a lunge on your left leg. Hold for 3 secs, then push off your left leg to return to the starting position.
- Repeat but step behind into a backwards lunge. That's one rep.
Renegade row
Do: 10 reps
Targets: Abs, shoulders
- With a dumbbell in each hand, start in a plank position, keeping your pelvis as stable as possible. Row your right arm back without twisting your shoulders, keeping your elbows tucked in to engage your lats. End with your fist by your hip, then lower the dumbbell back to the floor.
- Repeat on the other side, then do a press-up.
Single-leg romanian deadlift
Do: 10 reps per leg
Targets: Core, hamstrings
- Holding a dumbbell in your right hand, balance on your left leg keeping the knee slightly bent and your back straight.
- Hinge forwards at the hips, swinging your right leg up and back, keeping the right arm straight so the dumbbell is directly in front of the left leg. Hold for 3 secs then return to the starting position.
Kneeling shoulder press
Do: 10 reps on each side
Targets: Shoulders, triceps
- Kneel on your left knee, holding a dumbbell in each hand in front of your shoulders, palms facing each other. Tuck your pelvis under and keep your core tight.
- Push the dumbbells overhead, turning the wrists so the palms face forwards. Then reverse to the starting position.
Goblet squat
Do: 20 reps
Targets: Hip flexors, quads, lats, calves, glutes, hamstrings
- Stand with your feet hip-width apart and hold your dumbbells together in front of your chest, elbows down.
- Push your hips back and bend your knees to lower into a squat, elbows brushing the insides of your knees. Hold for 3 secs then push yourself back up. That's one rep.
Floor dumbbell press into fly
Do: 10 reps
Targets: Chest, triceps and shoulders
- Lie on your back with your arms skywards, palms facing forwards with a dumbbell in each hand. Bend your elbows to the floor, then press back up.
- Turn the dumbbells so your palms are facing each other, then lower the weights out wide without touching the floor. Reverse to finish the rep.
Pyramid sprint finish
Warm up: Do a 5-min zero-incline jog
Sprints: Set the incline to 4-7% between 7-12 km/h, then jump on to the sides so you're stranding still during the rest perdiod.
10 secs on, 20 secs rest
20 secs on, 20 secs rest
30 secs on, 20 secs rest
Increase the pace by 1-2km/h and repeat.
After this, up the pace by another 1-2km/h and repeat.
Cool down: Do a 3-min jog to allow your heart rate return to normal.
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