Try this three-move strength circuit for time-crunched runners

Ottawa-based running physiotherapist Richelle Weeks knows runners often struggle to find time for strength training (or at least that’s our best excuse). She suggests three simple moves that will build strength while helping you become a more efficient runner.

“The key is to target the main muscle groups, and to go heavy,” she says. Weeks suggests trying these exercises in a circuit twice a week, aiming for three sets of eight. “Go heavy enough that the last rep is challenging, and you could only do one to two more if you had to,” she says.

Bulgarian split squat

“A Bulgarian split squat will load your quads and glute max,” Weeks explains.

Start standing a few feet in front of a bench or sturdy chair, with one foot resting behind you on the bench.

Bend both your knees, and lower straight down until your front thigh is close to parallel with the floor, keeping most of your weight through your front foot.

Push through that front heel to stand back up. Complete all reps on one side, then switch.

Staggered Romanian deadlift

“A staggered RDL will load your hamstrings and glute max,” Weeks writes.

Stand with one foot slightly behind the other, using your back foot only for balance. Hold a dumbbell or kettlebell in each hand in front of your thighs (Weeks suggests using heavier weights, as long as you can move with control).

Keep a slight bend in your front knee as you push your hips back and lower the weights down your legs. Keep your back flat throughout the movement.

When you feel a strong stretch through the hamstring of your front leg, squeeze your glutes and stand tall again.

Finish all reps on one side before you switch legs.

Straight-legged calf raise

“A straight-legged calf raise works both the soleus and gastroc [the larger calf muscle],” Weeks says. “You don’t need to bend your knee to target the soleus, as we once thought.”

Hold a heavy weight in one hand and use a wall or other sturdy surface for balance (once you gain strength and are confident in your balance, you can move to holding weights in both hands).

Stand with the ball of one foot on a low weight plate or step, allowing your heel to hang off the edge. Keep that leg straight as you rise onto your toes, then lower your heel slowly below the level of the plate.

Don’t bounce through the reps; take your time on the way down. Focus on controlling the lowering phase instead of bouncing through the reps.