6 essential strength exercises for running

Good runners must have a strong core and powerful leg strength. Add in these strength exercises 2-3 times per week and you will see your running drastically improve. Performed by Fitness First strength and conditioning coach Leanne Tesoriero.

A1: Back lunge

Standing tall, take a step back and perform a lunge. Driving off your front foot bring your back leg to the start. Repeat all reps on one side before switching legs.

A2: Overhead press

With feet in a narrow split stance bring dumbbells to your shoulders. Keeping a tall chest, forcefully drive the weights overhead. Under control, lower the weights back to your shoulders and repeat.

B1: Lateral lunge with reach

Standing tall, take a wide step to the side and slightly to the front. Transfer your bodyweight to the bent leg and reach your hands down as far as you can while maintaining a tall chest. Keeping the trailing leg straight, forcefully drive off the bent knee and return to the start position. Repeat.

B2: Bent-over row

Placing your feet in a narrow stance, bend forward from the hips maintaining a natural lumbar curve. With your arms extended, keep your core strong and draw the weights upwards. Complete a strong contraction in the upper back before returning to the starting position.

C1: Deadlift

Start with a narrow stance foot position. Track your knees in line with your toes and lower your body weight down. Self regulate your range of motion before driving off the ground and returning to the start position.

C2: Push up with shoulder touch

Placing the hands approximately shoulder width apart, start on your toes or knees. Under control lower your body weight down and forcefully press back up to the start position. At the top of the movement take your left hand and touch your right shoulder. Repeat on the opposite side.

Keen for more running? Check out our entire Blackmores running series, with 10 tips to prepare for a marathon, 3 yoga and Pilates moves to keep you limber, how to prep your nutrition before the big day and our review of all the running gear you’ll ever need


b43286f6-f533-11e4-b89b-005056b06a0e-7143970The Blackmores Sydney Running Festival is an annual running and walking event with a full 42.2km marathon, 21.1km half marathon, 9km bridge run and 4km family fun run, all of which run over the Sydney Harbour Bridge. Register today at the website