{"id":104613,"date":"2025-08-31T08:21:50","date_gmt":"2025-08-31T08:21:50","guid":{"rendered":"https:\/\/www.newsbeep.com\/uk\/104613\/"},"modified":"2025-08-31T08:21:50","modified_gmt":"2025-08-31T08:21:50","slug":"a-running-coach-says-this-7-move-strength-workout-will-make-you-more-stable-and-explosive-on-the-trails","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/uk\/104613\/","title":{"rendered":"A running coach says this 7-move strength workout will make you more stable and explosive on the trails"},"content":{"rendered":"

We\u2019re sure you know this by now (but in case you didn\u2019t) running should be part of every runner’s training routine; thanks to its ability to boost power, improve speed, and reduce the risk of injury. If you\u2019ve still been avoiding it, then this workout from Running Coach and ultra runner, Yana Strese, is just the ticket you need. You won\u2019t need a lot of equipment for it either, just a pair of light to moderate-weight dumbbells<\/a>, and around 35 minutes on the clock.<\/p>\n

\u201cThis strength routine is built to make you feel more stable, explosive, and confident on the trails. Get ready to train those mountain legs!\u201d she says. Don\u2019t worry if the mountains aren\u2019t on your agenda; the focus on stability and explosiveness benefits every kind of runner. To achieve this, Strese emphasises mostly unilateral exercises \u2013 movements that train one side of the body at a time \u2013 which are essential for building balanced strength and preventing imbalances.<\/p>\n

<\/p>\n

Strese splits this workout into two sections: you\u2019ve got the main workout which is made up of two dumbbell exercises and then a second part, where you can either use dumbbells, a kettlebell, or just your bodyweight. Although she didn\u2019t provide rest times, we\u2019d suggest resting for anywhere between 90-120 seconds after each of the main exercises. For the second lot of exercises, if you\u2019re using your bodyweight, rest 30-45 seconds between each move; if you are using weights, then bump this up to 60-90 seconds. Here\u2019s the workout:<\/p>\n

You may like<\/p>\n

Main workout (with dumbbells):<\/p>\n

Alternating forward lunges \u2013 2 x 12 (each side)Bulgarian split squats \u2013 2 x 12 (each side)<\/p>\n

Use either your bodyweight\/or dumbbells:<\/p>\n

Single-leg stand ups \u2013 3 x 12 (each side)Cross arm\/leg lift plank \u2013 3 x 12 (each side)Single leg deadlifts \u2013 3 x 12 (each side)Hip thrusts \u2013 3 x 12 (each side)Box step-ups \u2013 3 x 12 (each side)Plank \u2013 1 minute hold<\/p>\n

Strese recommends spending five minutes afterwards to do some stretching<\/a>, so make sure you do this to avoid aches and soreness. If you’re looking for similar simple workouts that you can easily slot into your working week, then here’s another lower-body focused strength session <\/a>for you to try. Don’t forget about your upper body though \u2013 it’s key for stability, posture, and better form. Try this six-move workout<\/a> from triathlete Alex Yee.<\/p>\n

Get all the latest news, reviews, deals and buying guides on gorgeous tech, home and active products from the T3 experts<\/p>\n","protected":false},"excerpt":{"rendered":"We\u2019re sure you know this by now (but in case you didn\u2019t) running should be part of every…\n","protected":false},"author":2,"featured_media":104614,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[46],"tags":[6647,102,56,54,55],"class_list":{"0":"post-104613","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-fitness","8":"tag-fitness","9":"tag-health","10":"tag-uk","11":"tag-united-kingdom","12":"tag-unitedkingdom"},"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/posts\/104613","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/comments?post=104613"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/posts\/104613\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/media\/104614"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/media?parent=104613"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/categories?post=104613"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/tags?post=104613"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}