90 Runner’s Strength Workouts Every Trainer & Athlete Should Use

Guy Plijnaar
Mar 31
14 min read

Updated: May 9

60 Runner’s Strength Workouts Every Trainer & Athlete Should Use

If you want to become a stronger, faster and more resilient runner - or if you're a coach looking for ready-made strength sessions to enhance your athletes' training - this guide is for you. These 90 Runners' Strength Workouts are designed to build running-specific strength, improve form and prevent injury.

With a smart mix of agility, stability and power-based exercises, these workouts are ideal for runners of all levels and a time-saving tool for coaches looking to prepare sessions efficiently.

Why Runner’s Strength Workouts Matter

Many runners still focus solely on mileage and intervals, overlooking the long-term benefits of strength training. However, including strength workouts into a running routine can:

Enhance running economy
Improve posture and stride mechanics
Increase force production during ground contact
Prevent common injuries such as shin splints and knee pain
Improve performance on hills and sprints

For trainers, offering dedicated runner-specific strength sessions means better results for your clients - and less time spent creating workouts from scratch.

The 90 Best Runner’s Strength Workouts

This complete collection of 90 workouts is designed for runners who want to build strength, prevent injury and perform at their best - without compromising mobility or speed. You'll find everything from pre-run activations and bodyweight circuits to dumbbell, kettlebell and partner workouts - all functional, challenging and ready to be incorporated into any training plan.

Whether you're looking for explosive power, better posture or improved endurance through fatigue, there's a session to suit your goals.

1. Lunge Ladder

Goal: Single-leg strength & control

Rule: Add 2 reps every round. Stop when you can’t finish the full round within a minute.

10 min Ladder:

Dumbbell Reverse Lunges (each leg, 2x25 lbs)
V-Ups

2. Posterior Power EMOM

Goal: Hamstring & glute strength

Rule: Stay strict on tempo and posture — no bouncing.

EMOM 12 min (alternating):

Minute 1: 10 Romanian Deadlifts (2x40 lbs) + 10 Glute Bridges
Minute 2: 10 Bent-Over Rows (2x30 lbs) + 20-sec Hollow Hold

3. Buddy Leg Burnout

Goal: Team-based leg endurance

Rule: Only switch when Partner A finishes all reps unbroken.

AMRAP 16 min:

Partner A: 20 Air Squats + 10 Dumbbell Thrusters (2x20 lbs)
Partner B: Wall Sit Hold

4. Time Cap Quads

Goal: Quad power & explosiveness

Rule: Finish under the 10-minute time cap. Break smart.

21-15-9:

Goblet Squats (50 lbs)
Jump Squats

5. Barbell Core Complex

Goal: Bracing, balance & barbell control

Rule: Rest 1 min between rounds. All reps must be unbroken.

4 Rounds:

5 Front Squats (95 lbs)
8 Barbell Reverse Lunges (total)
30-sec Plank Hold

6. KB Pyramids

Goal: Hip hinge strength & stamina

Rule: Maintain tight form and minimize rest between levels.

5-10-15-10-5 reps:

Kettlebell Swings (53 lbs)
Goblet Squats (53 lbs)
Sit-ups

7. Tabata Tension

Goal: Increase time under tension and activate the core

Rule: Focus on form over speed. Keep your core tight throughout.

Tabata – 8 rounds (20 sec work / 10 sec rest):

Odd rounds: Weighted Step-ups (2x25 lbs)
Even rounds: Plank-to-Push-up

8. No Run, All Gain

Goal: Runner-specific strength without running

Rule: Perform with full range of motion. Quality over time.

3 Rounds:

12 Dumbbell Bulgarian Split Squats (each leg, 2x20 lbs)
20 Russian Twists (25 lbs)
15 Single-Leg Glute Bridges (each side)
10 Push Press (2x30 lbs)

9. The Grind Clock

Goal: Consistency under pressure

Rule: Finish each round within 60 seconds. Use remaining time to rest.

Every 90 sec x 12:

6 Barbell Deadlifts (115 lbs)
8 Dumbbell Step-ups (2x25 lbs)
10 Sit-ups

10. Wall of Strength

Goal: Isometric tension + dynamic legs

Rule: Break = 5 penalty Jump Squats before continuing.

AMRAP 14 min:

30-sec Wall Sit
10 Dumbbell Front Squats (2x25 lbs)
30-sec Side Plank (right)
30-sec Side Plank (left)
20 Walking Lunges (bodyweight or 2x15 lbs)

11. Frontline Power

Goal: Leg drive and explosive transitions

Rule: Push fast between movements, no more than 10 sec rest.

4 Rounds:

6 Dumbbell Power Cleans (2x30 lbs)
8 Dumbbell Front Squats (2x30 lbs)
10 Jump Squats
30-sec Plank

12. Loaded Legs Ladder

Goal: Progressive lower body volume

Rule: Add 2 reps per round until failure or 12 min is over.

Ascending Ladder – 12 min:

Dumbbell Goblet Lunges (25 lbs)
Dumbbell Romanian Deadlifts (2x30 lbs)

13. Core Lockout

Goal: Midline stability under fatigue

Rule: Each break in a hold = 5 Burpees.

AMRAP 14 min:

10 Sit-ups
10 Deadbugs (weighted, 2x10 lbs)
20 Russian Twists (25 lbs)
30-sec Hollow Hold

14. Glute Force EMOM

Goal: Posterior chain activation

Rule: Use control tempo (2-1-1) on all lifts.

EMOM 16 min (alternating):

Min 1: 8 Dumbbell Hip Thrusts (2x40 lbs)
Min 2: 10 Single-Leg Glute Bridges (each leg)

15. Strength Steps

Goal: Step-up power and core coordination

Rule: Focus on explosive upward drive, slow controlled down.5 Rounds:

8 Weighted Step-ups (each leg, 2x25 lbs)
8 Push Press (2x25 lbs)
12 Sit-ups

16. The Slow Grind

Goal: Time under tension for strength

Rule: Use 3-second descent on every rep.

3 Rounds:

10 Tempo Goblet Squats (50 lbs)
8 Tempo Bulgarian Split Squats (each leg, bodyweight or 2x15 lbs)
30-sec Wall Sit

17. Push & Pull Pyramid

Goal: Upper-body support for running posture

Rule: All movements must be unbroken per round.

5-10-15-10-5 reps:

Dumbbell Rows (each side, 1x30 lbs)
Push-ups

18. Dumbbell Box Builder

Goal: Power and precision in movement

Rule: Step or jump fully extended at top — no lazy lockouts.

AMRAP 15 min:

8 Dumbbell Deadlifts (2x40 lbs)
6 Box Step-ups or Box Jumps
12 Dumbbell Side Lunges (2x20 lbs)

19. Core + Carry

Goal: Core control under movement

Rule: Carry must be done unbroken, or redo the walk.

4 Rounds:

200ft Farmers Carry (2x35 lbs)
10 Weighted Sit-ups (25 lbs)
10 Russian Twists (each side, 25 lbs)

20. Barbell Base Builder

Goal: Compound leg and core strength

Rule: No dropping the bar during a set. Rest between rounds only.

Every 3 min x 5 Rounds:

5 Barbell Front Squats (95 lbs)
8 Barbell Good Mornings (65 lbs)
10 Toes-to-Bar or V-Ups

21. Sandbag Stability

Goal: Core and grip strength under movement

Rule: If you drop the bag, redo the 100 ft.

5 Rounds:

100 ft Sandbag Front Carry (100 lbs)
10 Sandbag Squats
20-sec Sandbag Bear Hug Hold

22. Asymmetry Attack

Goal: Unilateral control & hip stability

Rule: Load only one side. Focus on posture and tension.

3 Rounds (each side):

10 Single-Arm Dumbbell Front Squats (1x35 lbs)
8 Single-Arm RDL (same side)
15 Russian Twists (25 lbs plate)

23. Dead Carry Destroyer

Goal: Midline + upper body strength

Rule: All carries must be done unbroken.

4 Rounds:

100 ft Farmer’s Carry (2x50 lbs)
10 Dumbbell Z-Presses (2x25 lbs)
10 Hollow Rocks

24. Tempo Torque

Goal: Time under tension and glute drive

Rule: 3 sec down, 1 sec pause, explode up.

3 Rounds:

8 Tempo Back Squats (135 lbs)
10 Walking Lunges (2x30 lbs)
30-sec Wall Sit

25. Core + Carry Intervals

Goal: Loaded core training + movement

Rule: Carry posture must stay upright and tight.

EMOM 12 min (alternating):

Min 1: 30-sec Front Rack Dumbbell Carry (2x35 lbs)
Min 2: 15 Weighted Sit-ups (25 lbs plate)

26. Sled Sprint Builder

Goal: Sprint-specific strength

Rule: Drive from hips. No jogging pace.

6 Rounds:

20m Sled Push or Sandbag Drag
5 Jump Squats
20-sec Plank

27. Shoulder Lockout & Legs

Goal: Overhead stability + lower body volume

Rule: No re-racking during overhead holds.

4 Rounds:

30-sec Dumbbell Overhead Hold (2x25 lbs)
10 Dumbbell Step-ups (2x25 lbs)
10 Glute Bridges

28. Sandbag Ladder Grind

Goal: Progressive loading and endurance

Rule: Increase reps each round — max 5 rounds

Ladder – 6-8-10-12-14 reps:

Sandbag Clean to Shoulder
Sandbag Lunges
Sit-ups

29. Single-Leg Strong

Goal: Stability & control for running mechanics

Rule: Focus on balance before adding weight.

3 Rounds (each leg):

10 Bulgarian Split Squats (bodyweight or 1x25 lbs)
10 Single-Leg RDLs (1x30 lbs)
10 Weighted Step-ups (1x25 lbs)

30. The Yoke Effect

Goal: Total-body tension and posture under load

Rule: Breathe under load, move slow and controlled.

5 Rounds:

50 ft Front Rack Carry (2x40 lbs or sandbag)
8 Dumbbell Squats
6 Slow Push-ups
10-sec Isometric Lunge Hold (each leg)

31. Lateral Line Builder

Goal: Hip control and lateral strength

Rule: Perform each movement slowly and with control — focus on quality over speed.

3 Rounds:

10 Lateral Lunges (each side, holding 1x25 lbs dumbbell)
12 Single-Leg Glute Bridges (each leg)
20 Side Plank Hip Lifts (10 per side)

32. Core Stability Circuit

Goal: Trunk control and running posture

Rule: No collapsing in the core — every rep must be braced and intentional.

4 Rounds:

15 Weighted Sit-ups (25 lbs plate)
10 Bird-Dogs (each side)
30-sec Plank
10 Deadbugs (2x10 lbs dumbbells)

33. Ankles & Arches

Goal: Lower limb control and durability

Rule: Perform barefoot if possible for maximum proprioception.

3 Rounds:

15 Calf Raises (weighted, 2x20 lbs)
10 Single-Leg Balance Toe Touches (each leg)
20 Banded Lateral Steps (10 per direction)

34. Rotation Ready

Goal: Rotational strength and stability for midline control

Rule: Avoid swinging — keep movement grounded and smooth.

AMRAP 12 min:

8 Standing Russian Twists (each side, 25 lbs plate)
10 Side Lunges (bodyweight or light load)
12 Half-Kneeling Pallof Press (each side)

35. Single-Leg Challenge

Goal: Balance, coordination, and single-leg strength

Rule: If you lose balance, reset and repeat the rep.

3 Rounds (each leg):

10 Bulgarian Split Squats (1x30 lbs dumbbell)
10 Step-Downs (controlled descent)
30-sec Single-Leg Hold (weighted)

36. Mobility & Muscle

Goal: Functional range of motion and strength

Rule: Prioritise full range of motion over heavy loading.

4 Rounds:

10 Cossack Squats (5 per side)
8 Spiderman Lunges (each side)
20-sec Deep Squat Hold
10 Kettlebell Deadlifts (moderate load)

37. Runner’s Posterior Chain

Goal: Glute and hamstring strength

Rule: No bouncing at the bottom — control every lift.

3 Rounds:

12 Romanian Deadlifts (2x40 lbs dumbbells)
10 Glute Bridges
8 Dumbbell Step-ups (each leg, 2x25 lbs)

38. Plyo & Stability

Goal: Explosive power and landing control

Rule: Land softly and reset your posture before the next jump.

Every 90 sec x 6 rounds:

6 Broad Jumps
10 Air Squats
20-sec Hollow Hold

39. Midline Maintenance

Goal: Anti-rotation and anti-extension strength

Rule: No compensation through the back — brace hard.

3 Rounds:

8 Weighted Side Plank Reaches (each side)
10 Slow Mountain Climbers (each leg)
30-sec Plank to Elbow

40. Strong Start & Finish

Goal: Total-body activation for pre-run or post-run conditioning

Rule: Move continuously — keep your heart rate elevated.

AMRAP 15 min:

10 Dumbbell Squats (2x25 lbs)
10 Sit-ups
10 Push-ups
10 Walking Lunges (bodyweight)

41. Glute Activator Flow

Goal: Glute strength and activation before running

Rule: Squeeze at the top of each rep for 2 seconds.

3 Rounds:

15 Glute Bridges
10 Single-Leg Glute Bridges (each side)
20 Donkey Kicks (10 per leg)
20-sec Wall Sit

42. Core Flow Control

Goal: Core stability and posture

Rule: Keep lower back flat to the floor during all movements.

4 Rounds:

12 V-Ups
10 Deadbugs
30-sec Plank
10 Bird-Dogs (each side)

43. Runner’s Mobility Flow

Goal: Mobility and controlled movement

Rule: Move slow and with intention — no bouncing.

3 Rounds (not for time):

8 Spiderman Lunges (each side)
6 Deep Squat Holds (20 sec each)
10 Cossack Squats (5 per side)
20-sec Downward Dog to Cobra Flow

44. Unilateral Body Control

Goal: Single-leg strength and balance

Rule: Reset if you lose control — no rushing.

3 Rounds:

10 Bulgarian Split Squats (each leg, bodyweight)
8 Step-Downs (each leg)
20 Walking Lunges

45. Plyometric Kickstart

Goal: Explosive power and landing control

Rule: Soft landings. Pause and reset between jumps.

Every 2 min x 5 Rounds:

6 Broad Jumps
10 Jump Squats
10 Skater Jumps (5 per side)

46. Isometric Core Hold Series

Goal: Core endurance under tensionRule: If broken, rest 10 sec then continue.

4 Rounds:

30-sec Plank
30-sec Side Plank (right)
30-sec Side Plank (left)
20-sec Hollow Hold

47. Runner’s Warm-up Blast

Goal: Pre-run prep and muscle activation

Rule: Controlled movement with full range.

2–3 Rounds (as needed):

10 Air Squats
10 Glute Bridges
10 Push-ups
10 Reverse Lunges
10 Leg Swings (each leg)

48. Bodyweight Strength 21s

Goal: Full-body bodyweight strength

Rule: Rest 1 min between rounds.

3 Rounds (21 reps of each):

Air Squats
Push-ups
Sit-ups
Jumping Lunges (10 each leg + 1 extra)

49. Tempo Tension Builder

Goal: Time under tension and control

Rule: Use a 3–1–1 tempo (3 sec down, 1 sec pause, 1 sec up).

3 Rounds:

10 Tempo Squats
10 Tempo Push-ups
10 Tempo Split Squats (each leg)

50. No-Equipment Grind

Goal: Total-body muscular endurance

Rule: Keep moving. Breaks max 15 sec.

AMRAP 20 min:

20 Air Squats
15 Push-ups
10 Sit-ups
5 Burpees

51. The Hill Repeater (No hill required)

Goal: Simulate hill strength through resistance

Rule: Focus on strong knee drive and upright posture.

4 Rounds:

20 Step-ups (use box or stair)
12 Reverse Lunges (2x20 lbs dumbbells)
20 Skater Jumps
30-sec Wall Sit

52. The Barefoot Builder

Goal: Foot strength and lower leg resilience

Rule: Train barefoot on a soft or safe surface.

3 Rounds:

20 Barefoot Calf Raises
10 Single-Leg Toe Taps (each leg)
15 Glute Bridges
10 Single-Leg Balance Swings (each leg)

53. The Tempo Trail

Goal: Tempo control and time under tension

Rule: Follow strict 3–1–1 tempo on all reps.

4 Rounds:

8 Tempo Goblet Squats (50 lbs)
10 Tempo Push-ups
10 Tempo Step-downs (each leg)

54. The Stability Sprint

Goal: Dynamic movement meets controlled holds

Rule: Isometric holds must be completed unbroken.

Every 2 min x 6 Rounds:

100m Sprint or Fast Run
30-sec Single-Leg Wall Sit (15 sec per leg)
10 Jump Squats

55. Cross-Crawl Core

Goal: Rotational core strength & running coordination

Rule: Move with rhythm and control — no momentum.

AMRAP 14 min:

10 Cross-body V-ups
10 Bird-Dogs (slow & strict)
20 Russian Twists (25 lbs)
10 Supermans

56. The Prehab Flow

Goal: Activate stabilisers and correct imbalances

Rule: Move with full focus — quality over reps.

3 Rounds (not for time):

8 Banded Monster Walks (each direction)
10 Single-leg Glute Bridges
10 Calf Raises
10 Thoracic Rotations (each side)

57. The Run-Ready Complex

Goal: Total-body activation before a tough run

Rule: Use this as a warm-up or easy day routine.

2–3 Rounds:

10 Air Squats
8 Inchworms
10 Leg Swings (each leg)
10 Glute Bridges
10 Arm Circles + Shoulder Taps

58. Sprint & Stabilise

Goal: Heart rate spike into muscular control

Rule: All static holds must be completed with good form.

5 Rounds:

150m Sprint
10 Push-ups
30-sec Plank
10 Split Squats (each leg, bodyweight)

59. The Flow & Fire Mix

Goal: Alternate strength with mobility

Rule: Breathe through every movement — full-body control.

4 Rounds:

10 Cossack Squats
10 Push-ups
30-sec Deep Squat Hold
10 Walking Lunges
30-sec Downward Dog

60. The Distance Destroyer (No Running Required)

Goal: Simulate long-run fatigue with strength

Rule: Work steady and consistent, no burnout in round 1.

AMRAP 20 min:

10 Dumbbell Squats (2x25 lbs)
10 Step-ups
10 Sit-ups
10 Push-ups
10 Walking Lunges

61. The Runner’s Crossfire

Goal: Coordination under fatigue

Rule: Transitions must be fast — no standing still.

4 Rounds:

10 Jumping Lunges
10 Sit-ups
20 Mountain Climbers (10 per leg)
10 Push-ups
10 Air Squats

62. Backline Booster

Goal: Posterior chain strength (glutes, hamstrings, back)

Rule: Slow eccentric phase (3 seconds down) on all lifts.

3 Rounds:

10 Romanian Deadlifts (2x40 lbs dumbbells)
8 Bent-Over Rows (2x30 lbs)
15 Glute Bridges
20-sec Hollow Hold

63. The Sprint Reset

Goal: High-intensity sprint prep

Rule: All sprints must be near max effort.

Every 2:30 x 6 Rounds:

100m Sprint
10 Jump Squats
10 Push-ups
30-sec Plank

64. Core Cascade

Goal: Core strength in all directions

Rule: No resting between movements — flow nonstop.

AMRAP 12 min:

10 Sit-ups
10 Russian Twists (each side)
10 V-ups
20-sec Side Plank (each side)

65. Hip Stability Flow

Goal: Control & support around the pelvis

Rule: No compensation — move mindfully.

3 Rounds:

10 Single-Leg Glute Bridges
10 Hip Airplanes
20 Standing Fire Hydrants
30-sec Single-Leg Balance

66. No-Run, All Runner

Goal: Build running muscles without running

Rule: Squeeze hard at the top of every squat/lunge.

5 Rounds:

15 Air Squats
10 Reverse Lunges (each leg)
10 Push-ups
10 Sit-ups

67. Explosive Endurance

Goal: Develop power under aerobic demand

Rule: Jump high, land soft — reset every rep.

Every 90 sec x 6 Rounds:

5 Broad Jumps
10 Jumping Lunges
20 Mountain Climbers

68. Balance & Burn

Goal: Single-leg strength and fatigue control

Rule: If balance breaks, repeat the set.

3 Rounds (each side):

10 Bulgarian Split Squats (bodyweight)
10 Single-Leg Toe Touches
30-sec Single-Leg Wall Sit

69. Sprint Strength Switch

Goal: Alternate fast pace with focused effort

Rule: One movement fast, next one slow and controlled.

4 Rounds:

150m Run (fast)
10 Slow Air Squats
10 Burpees (fast)
8 Tempo Push-ups (slow)

70. Ground Force Flow

Goal: Connection to ground + core integration

Rule: Keep core engaged throughout entire round.

3 Rounds (not for time):

10 Bear Crawl Steps (each direction)
8 Slow Push-ups
6 Inchworms
30-sec Forearm Plank

71. Single Arm Strength

Goal: Unilateral shoulder and leg control

Rule: Switch arms each round to stay balanced.

3 Rounds:

10 Single-Arm Push Press (right)
10 Goblet Squats
10 Single-Arm Push Press (left)
10 Reverse Lunges (holding dumbbell at chest)

72. Core & Carry

Goal: Core control during movement

Rule: Keep midline stable during carries.

4 Rounds:

30-sec Single-Arm Farmers Carry (right)
10 Russian Twists (with dumbbell)
30-sec Single-Arm Farmers Carry (left)
30-sec Plank Hold

73. The Press-Pull Combo

Goal: Upper body push-pull balance

Rule: Focus on full range of motion in each rep.

5 Rounds:

10 Dumbbell Rows (right)
10 Dumbbell Rows (left)
8 Dumbbell Floor Press (each side)
10 Sit-ups

74. Power Lunge Builder

Goal: Leg drive and hip stability

Rule: Keep torso upright and steady through every lunge.

AMRAP 15 min:

10 Dumbbell Goblet Reverse Lunges
10 Dumbbell Step-ups (hold any position)
10 Jump Squats

75. Hinge & Hold

Goal: Posterior chain and core integration

Rule: Hold each position for 2 seconds at the bottom.

4 Rounds:

10 Dumbbell Romanian Deadlifts
10 Suitcase Deadbugs (dumbbell in one hand)
30-sec Side Plank (switch sides)

76. The Complex Flow

Goal: Full-body strength under fatigue

Rule: All movements in one fluid complex, no drops.

4 Rounds (each side):

4 Dumbbell Cleans
4 Dumbbell Front Squats
4 Dumbbell Push Press
4 Overhead Reverse Lunges

77. Sprint & Press

Goal: Combine power with endurance

Rule: Finish the work before 2 minutes, rest remaining time.

Every 2 min x 6 Rounds:

100m Run
10 Single-Arm Push Press (switch arms each round)

78. Dumbbell Core Dominator

Goal: Core stability and strength

Rule: No momentum — controlled movements only.

AMRAP 12 min:

12 Russian Twists (dumbbell)
10 V-ups (hold dumbbell overhead)
10 Weighted Glute Bridges (dumbbell on hips)

79. The Shoulder Shaper

Goal: Overhead stability & endurance

Rule: No breaking form during overhead holds.

3 Rounds:

12 Dumbbell Z-Press (6 per arm)
10 Dumbbell Front Raises (alternating)
20-sec Overhead Hold (each side)
10 Air Squats

80. Rotation & Reach

Goal: Thoracic mobility and rotational strength

Rule: Move slowly through each twist — full range!

4 Rounds:

10 Windmills (5 per side, dumbbell overhead)
10 Cross-Body Deadlifts (dumbbell outside foot)
8 Lateral Lunges (dumbbell at chest)

81. The Swing Builder

Goal: Posterior chain power & explosiveness

Rule: Keep your back flat and hinge - not squat - on every swing.

4 Rounds:

20 Kettlebell Swings (53 lbs)
10 Air Squats
10 Sit-ups

82. Stability Rack Walk

Goal: Core and postural control under load

Rule: No leaning — upright posture throughout the carry.

5 Rounds:

40 ft Kettlebell Front Rack Carry (left)
40 ft Kettlebell Front Rack Carry (right)
20 Walking Lunges (bodyweight)

83. The KB Grind

Goal: Strength endurance and full-body tension

Rule: Perform all 3 moves unbroken on one arm, then switch.

Every 3 min x 5 Rounds (each side):

5 KB Clean
5 KB Front Squat
5 KB Push Press

84. Single Arm Core Flow

Goal: Rotational core control

Rule: Dumbbell never touches the ground during the round.

3 Rounds (each side):

10 KB Suitcase Deadlifts
10 Side Bends
10 Russian Twists (holding KB at chest)
30-sec Side Plank

85. The Loaded Lunge

Goal: Single-leg strength and balance

Rule: Switch arms every round to maintain symmetry.

4 Rounds:

12 KB Goblet Reverse Lunges (6 each leg)
10 KB Front Rack Step-ups
8 KB Cossack Squats

86. Flow & Fire

Goal: Conditioning & KB technique

Rule: All rounds must be completed unbroken.

EMOM 12 min:

6 KB Swings
4 KB Goblet Squats
2 KB Push Press (each side)

87. The Anti-Rotation Set

Goal: Core stability under asymmetrical load

Rule: Minimal torso movement — stay centred.

3 Rounds:

20 ft KB Suitcase Carry (each side)
10 Bird-Dogs
10 Deadbugs (holding KB overhead)

88. Hip Hinge Focus

Goal: Hamstring and glute strength

Rule: Perform all movements with slow tempo and control.

4 Rounds:

10 KB Romanian Deadlifts
15 KB Swings
10 Glute Bridges

89. The Shoulder Lock

Goal: Overhead mobility and strength

Rule: Don’t rush the presses — pause overhead.

4 Rounds (each side):

6 KB Strict Press
8 Overhead Lunges
20-sec Overhead Hold

90. KB Total Body Burner

Goal: Full-body strength and coordination

Rule: Complete all reps unbroken per side.

3 Rounds (each side):

5 KB Clean
5 KB Snatch
5 KB Front Squat
5 KB Push Press

Conclusion

Whether you're a coach, personal trainer or athlete, these 90 runner strength workouts will give you a complete toolbox to build strength, improve running performance and prevent injury. Using a smart mix of bodyweight, dumbbell, kettlebell and functional training methods, each workout is designed to target the muscles runners need most - without sacrificing quality of movement or speed.

Want to easily fit these workouts into your weekly schedule? Fit Class Pro helps trainers and coaches create, plan and structure workouts for individuals and groups. From warm-ups to advanced strength circuits, you'll never run out of inspiration or time.

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