35-Minute Strength Workout Every Runner Needs

If you love to run, this is the strength workout you need in your routine. Get all my free workouts when you hit subscribe to my channel. Or better yet, hit that join button and become part of my YouTube community for more accountability and support. All right, team, we're coming at you today with nine of my favorite strength exercises for runners. So if you are training for a race or you love to run, you've got to add these strength exercises to your routine. It's going to be a full body workout. We're going to focus mostly on the legs, stretch, chest, back, your major muscle groups. And I'm joined by the amazing Rachel. Hi. She'll be offering modifications throughout today's workout. So if you want to follow along with her, you can do that or you can follow along with me. This is going to be an entire strength based workout. No cardio because you're getting plenty of that from your runs. I'm using anywhere from 20 to 25 pound dumbbells. I challenge you to go heavy. We're going to jump in. Your workout looks like this. You have nine full body strength exercises. You're going to do each exercise for 40 seconds of work, followed by 20 seconds of rest. We'll repeat those nine exercises times two and finish with a solid core burnout also geared towards runners. You ready, Rach? Gonna be fun. Let's go. It's gonna be fun. Let's go. We got a lot of runners in our community who have been asking for this. I don't know why it's taken us so long to come out with a strength workout. Really just for runners. Strength training in general is great for runners, but this one is specifically for you. So let's get warmed up. We're gonna start with some hamstring sweeps. So you're gonna kick your right toes up towards the ceiling. Big squeeze. Scoop and reach. Do it again. Left toes up towards the ceiling. Big scoop and reach. Alternate kicking out those toes. Scoop and reach. As I do this, I'm thinking about lengthening through the hamstring. The back of my leg. Hinging at the hip. Reaching and scooping up. One more each way. Big reach and scoop. Nice work. Do it again. Big reach and scoop. Feet come parallel. A couple calf raises here. Up and down. Warming up the calves, the ankles, the Achilles. Nice work. Awesome job. All the way up. Power to the toes. Roll back with control. I want you to hold at the top. Lower with control. Nice. Two more options. Stay here. Option, if you're with me, you want to add a little impact. Little Pogo bound. Little bounce, little bounce. We know that plyometrics are also great for runners. They're great for bone density. Hey, you can add a couple hops here. Nice. I know we're doing strength, but this is a great way for runners to warm up. Go. 5, 4, 3, 2, 1. We hit the back of the calves. Now let's hit the front of the shins. Shin splints are often an issue for runners. We're going to go some tib raises. Back against a wall. Farther your feet are from you. Harder. This is. Think about pulling the middle of your shoe, your shoelaces, the middle of your foot up towards your shins. Okay. I don't want you to think about just pulling your toes towards your face because you'll actually skip the tibialis. This is what we're trying to work here. Right here. My tips, top of the shin. You can even think about curling your toes like this. Slightly curling your toes. It's going to make this exercise harder. I love tib raises. Strengthening the front. Great way to help protect your knee joint. If you've had knee issues like I have in the past, tip raises are great. I add 25 reps times three set to every leg day. If you struggle with shin splints, 10 out of 10, suggest this. Two more. Two more. Up and down. Last one. Up and down. Great, Rach. Let's face this way. Using the wall just for a little support. Couple hip openers. You're going to open the gate. Think about opening a gate with your hip. Big up and open. Your knee is going up and over like a bar stool or a chair. Right there. Big open. One more. Reverse it. Now I'm going to close the gate. Up and around. Close it. Okay. Think about pop. Pulling my knee back towards my other knee. Nice adduction right here. A little bit more of the inner thigh. One more. Nice. From here, I'm going to go into a bent over position so my knees are over my toes. Knees are over toes. And you can do a little calf raise from here. Another great exercise for strengthening the knees. If you struggle with knee pain. I know we're told no knee over toe. As you were growing up, maybe, but when you do everyday exercises, walking up the stairs, bending over to tie your shoe, your knees go over your toes. A good thing to train as well. One more. Nice. Hip opens the other way so you can just step up. Big up and around. Other hip. Nice. Up and around. Working on that mobility of the hips, really important for runners. Something that I've really built into my routine as I've aged. Three babies. Hip pain is one of the most common pains women experience. Reverse it. Close it back up after having babies. So really working on strengthening and mobilizing or taking the joint through a full range of motion. Two more. Nice work. Last one. Awesome job, you guys. Awesome job. From here, bring it back out. Let's go for some butt kicks. Heels to the glutes, open up those quads. Top of the thighs. Go. Eight, seven, six. You got it. Five, four, three, two. Step back, lunges. Step back. Lunge, drive up. Step back, lunge, drive up. Nice work. Awesome job. Driving through that front heel. Gonna take you through squats, lunges, deadlifts. Gonna hit a little bit of the back and chest. Glutes, glute bridges. Four. Nice. Three and two and one. High knees. Get them up. Get them up for eight, seven, six. You got it. Five, four, three, two, one. Wouldn't be a runner's workout if we didn't do the world's greatest stretch. Hands hit the mat, step back. High plank, right foot outside, right hand. Big easy twist. Great exercise for opening up the hips. Again. Here. Can you drop the elbow down towards the mat? Calf, ankle, whatever you got, Plant the hands, step back. Left foot outside, left hand. Big easy twist. Gaze follows fingertips. Drop the elbow again. Opening up those hips is what we're focusing on here. Nice. Step back. Do one more each side. Right foot outside, right hand. Big easy twist. Drop the elbow. Step back on the left. Here we go. Big easy twist. Drop the elbow, drop back. Drop all fours to the mat. Little cat, cow. Drop the belly. Lift the chin. Reverse it. Tuck the chin, arch the spine. Hips to wrist. Flat back, neutral spine. Tuck the toes, hips, go back. Pedal the heels. Little calf stretch here. Big inhale to the toes. Exhale. Heels to the mat. Walk your hands back to meet your feet. Nice work. From here, softly bend those knees. Roll up one vertebrae at a time. When you get to the top, two shoulder rolls. Up, back and down. Up, back and done. You ready to do this, Rach? Nice and warm. We are jumping in. We got nine moves. We just go one after another. 40 seconds on, 20 seconds off. We're starting heavy on the legs, squats, deadlifts. Then we're gonna hit a little back. I'm gonna grab my 25s to start with. Try and go heavy here. We're going into a front loaded squat. That doesn't feel good for you. You can rack the weights at your sides. Racking them up front is gonna put a little Bit more tension on the core. Great for runners. We go down, two, three. Up on one. So tempo. Squat. Down on a three, count up on a one. Count for 40 seconds. If you're with me, dumbbells are racked at the shoulders. Here we go. We drop in three, two. Let's go. Drop. Down, two, three. Up on one. Lower, slow. Two, three. Power. On one. Control the down. Yes. Drive out of that hole. Down, two, three. Up on one. Inhale. Down, two, three. Exhale. Drive. Think about driving through the middle of your shoe or your shoelaces on the lower knees are tracking out towards my outer three toes. Down, two, three. Drive up. Ten more seconds. Two, three, drive up. Final five, four, three, two. Recover. Nice work. We're gonna go into a single leg deadlift. Let's go. Right foot forward, left foot back. Rachel's gonna stagger. I'm gonna go single leg. Working on that balance control. Hinging at the hips. Driving up. Hips stay square and parallel. Soft bend in that front knee. Range of motion looks different. Crush some oranges. Stand up. Two, Hinge lower. Nice. And drive up. We're gonna say it again. Range of motion is gonna look different for everyone here, okay? I want a lot of balance and stability in that front foot. Think about making a tripod with your front foot. Big toe, pinky toe. Heel driving into the ground. Nice stabilizing hinge. Hinge. Hinge. Hips are square. Weights are close to the body so they don't dip into the low back. Nice work. We are doing single leg exercises a lot of this workout because running is single leg. You're transferring weight from one leg to another. It's unilateral. Here we go. 4, 3, 2, and 1. Nice work. Make a little bit lighter. You're going to hold the single leg deadlift with me. Hold the stagger if you're with Rachel and alternate a back row. Try and transfer to the upper body I'm holding here as I row right, then left. Holding the single leg deadlift and rowing. Bend over. You go in three, two. Hinge and pull. Pull right, left. Slow and controlled again, alternating side to side. Transferring that weight from side to side. Just like when you do in your running stride. Balancing through that front leg tension on the back two by four, from head to tailbone. Woo. There's a tap. Find that balance. Hips are square. Elbows pulled back towards the hip pockets. Yes, you can. One row at a time. Nice work, team. 10, 9, 8. You got this. 7. Stay with it. 6, 5, 4, 3, 2, and 1. Out on the tap. All right. From here, walking lunge with a knee drive. I'm going to go back to my heavies. If lunges don't feel great for your knees and you want a little bit more balance and stability, you're with Rachel right here, okay? She's going to give you a good split lunge. If you're with me, walking lunge, can you add a knee drive for balance? We go in three, two. Let's go. Step out, drive up. Step out, drive up. Step out, drive up. One more and I'll turn around. Use as much space as you have in your home. Step drive. Controlled lunges. Step driving through that front heel. Nice work. Mimicking that running motion here. Right. Adding load, driving through that front foot. Shoulders stacked over hips. Final 10, team. 10, 9, 8. Nice work. Finish strong. Last 5, 4, 3, 2, 1. Rest and recover. Nice work. From here, I'm going to take my weight back to the wall. I'm going to go for a single leg heel drop. Calf raise. I'm using a plate here. You use a stair on a staircase. Rachel's got double leg. We go in 3, 2. Lower the heel drive. You can do this body weight or add some weight. Single leg calf raise. So important for my runners out there and really important. I get a lot of questions. We have a lot of moms in the audience. How do I know when I'm ready to run again? Postpartum, when you can do about 20 to 25 single calf raises right here. Just like this into 20 to 25 single leg bounds. We got a whole video that walks you through how to know when you're ready to run again. Nice. Final five, four, three, two, and one. Whoo. That felt hard. I do not do calf raises enough. Just gonna throw that out there. I do not build them into my workouts enough. And if I don't build them in, it's not happening. Yeah. So that's why we're building them into your workout. A lot of runners, same thing, right? If it's not in your workout, you're not gonna do it. Even the warmup, I'm like, that would be so good before a run. I know a lot of people skip the warm ups, but it's good to do. It is. All right, I'm gonna come into a kneeling position. Rachel's gonna stay standing. Now we're going to load those hips like you do when you're running. When I load, I put the weight on the left side of my body. Actually, we'll stay right. We'll keep it consistent. Weight on the right side of my body as I drive my hips forward, Left leg comes up. Single arm press overhead. Okay, a little bit lower. Body, hips, hip. Explode. And drive. Working on that hip mobility. Getting that leg up. Rachel's got your standing option. Dumbbell on the right side. Hips are loaded. Drive left foot forward. Press on the right in three, two. Drive, rack, push, load, reset. Drive, rack, push, load, reset. Hips. Power. Hup. Bring down that hip mobility. Get that leg around h. And drive. Nice work, team. Hoop and drive. Power through this. 25 pound might have been an aggressive choice right here. You got it up. Drive. Nice. Ten more seconds. Yes, you can drive. Nice. Exhaling as I push that weight overhead. Exhale. Final four. Three, two. Push. Whew. Holy bananas, that felt tough. Yeah. All right, we are going to the mat, guys. We are going to the mat. Single leg glute bridge. You can load this or not. It's up to you. We're gonna put right heel close to the glute. You're gonna go right leg first. I'm gonna start without a weight. I'll add one. Here we go. We lifted three, two. Let's go. Now you can start. Hands at the side. Option a, option B. Rachel's got a staggered stance instead of single leg. 80, 20. 80 in the right, 20 in the left heel. Okay, you want to make it harder first. Hands go overhead. Take out the balance and the stability component of them at the side. Bring them overhead. Drive through your heel. Hold at the top hub. You want to make sure your hips are staying nice and square. One way to do that is throw a dumbbell across them. Right. Drive. Nice work. Drive through that right heel. Drive. You got it. Lift up. Nice work. Nice work. Up hold. Final five, four, three, two. Recover. Awesome job. From here, I'm gonna keep the single leg glute bridge. Keep the tension on the right. Load a dumbbell in the left arm. Holding here, pressing here. Inhale down, exhale, push. Inhale down, exhale, push. Actually, no, it's opposite. There's a dumbbell. Sorry. Same arm and leg that are touching the mat. I was like, man, that feels hard loading the dumbbell in the right hand. Same here. Heel that is on the glute. Lift and hold. Single arm, chest press in 3, 2. Lift, hold, press on the right. Inhale down, exhale, push. Inhale down, exhale, push. Nice. So now it's an isometric hold for the hips, the glutes, the hammies. Single arm press on the right side. Training unilaterally upper body and lower body today. Because Running is a unilateral sport, transferring the weight from side to side, trying to even out any muscle imbalances we have. That's normal. 10 more seconds. Yes, you can. Exhale, push. Inhale lower. Push for 5, 4, 3, 2. Boots on fire from holding that. Nice work, you guys. Rest, final move. Final move. Move is no weight, no weights. Rolling up and over. Right leg's gonna keep doing some work here. Side plank, left forearm on the ground. Rachel's got inside leg down. Everybody starts in. Plank. I'll give you some options. Three, two, hold your plank. Shoulder is stacked over left elbow. Hold here. You can stack your feet. You can scissor your feet. You can drop down to that inside knee like Rachel. Option A, you are holding this side plank. Obliques are tight right here, focusing right here on these left obliques. Option B, you want to add some abduction, some outer hip and glute. You're going to lift and lower. Like to call these snow angels here in Minnesota. Lift and lower. This is a hard advanced move. Pick your level. You got this right here. Final four, Three, four. To rest and recover. Awesome job. Those are your nine moves, Rach. Love it. Water break. Grab some water. Those are your nine full body exercises. We're gonna do them one more time through hitting the left side this time. And then once we get done with these nine exercises, we'll go into a little bit of a core burnout. Sound good? I like the mix of strength and stability. I think that's a great combo runner or no. I really like it. Yeah, some solid strength. We'll start. Bilateral feet are parallel. Back set. Slow. Eccentric squat. Down, two, three, up on one. That's where you're gonna go. Grab your heavy weights again. Recount eccentric squat from there. We're going into the single leg deadlift again. Here we go. Load the weights at your sides. Option Front rack. Done. Back, head of that weight resting on the shoulders. Elbows towards me. We go in three, two. Let's go. Take it down, two, three. Out of that hole. Drop, two, three, and drive. Drop, two, three, and drive. On the drop, the knees go out towards the outer three. Toes on the drive. I'm driving up through the middle of my foot. Down, two, three, hand drive. Nice work, team. And drive. Slow, slow, slow. Add some power. 10 more seconds. Yes, you can. Down, 2, 3. Up on 1. 5, 4, 3, 2. Recover. Nice work, guys. Standing on your left leg this time. Sitting on my left leg. Rachel's got your staggered stance. I've got your single leg deadlift. Hinge, hinge. Hinge, hinge, hinge. Hips are square. There we go. You ready, Rach? Let's go. Rack them. Crush some oranges in your armpits. Stand up tall. Shoulders are back. Hinge in three, two. Let's go. Tripod with the other foot, Right. Big toe, pinky toe, heel. Find that focal point on the ground in front of you. Not like that. So I got one weaker side, right? We all do. Okay. One stronger leg. One weaker leg, totally normal. Goal here is to work through those muscle imbalances so they don't get too out of control. Anytime the muscle imbalance gets too great, that's usually where injury occurs, right? Stronger muscles taking over, compensating for the weaker muscles. We want everything to be strong and stable. Right here. Hinge, hinge, hinge, hinge, hinge. Drive through the middle of the foot. Four, three, two, and you're up. Holding the deadlift, this time, holding the deadlift, alternating the back row. Holding the deadlift, alternating the back row. All right. You can always drop to a stagger if you need more balance and support. Alternate single arm, back row. Grab the weights, hinge and hold. You're there in three, two. Let's go. Pull right. Lower left. You're not ripping these out. Slow, controlled, slower is harder. Right? We're strength training today. This is solid cross training for your runs. Muscle is what powers your. Your running stride, your glutes, your hammies, your back, your chest. Keep you upright when you're tired. Come on. You're building strength for mile 18 when it feels really hard. Come on. Come on. You got this. Hips are square. 10 more seconds. Pull lower, pull lower. You're in it for 5, 4, 3, 2, 1. Woo. Shake it out. Walking lunges with me. Walking lunges with me. Split lunge with Rachel. Switch your legs. Split lunge. Switch your leg. Here we go. Walk it out. Whoo. 10 seconds. Breathe it out. Set the weights down. Enjoy that rest break. Right, Here we go. Grab some weights. We walk. Lunge in three, two. Let's go. It's that step. I want that knee drive. Step, knee, drive. All right. Rach, have you ever done a race? Farthest race you've done. 5k, 10k, half full. I did a hot chocolate, 5k with you. Oh, that's right. That was the first and last race I did. It was fun, though. I love it. I think my thing is, if I'm with Lindsey, I can do anything. Like, you motivate me a lot. If I'm alone, I just don't love running. That's why you're here today, right? It's why you're here today. Yeah. Nice work, team Five. Come on, you're almost there. Four, three, two, one. Recover. Nice work. Half kneeling, half kneeling, right? No calf raise. We gotta hit that calf raise that we're missing. Calf raise. Other side. Calf raise, heel drop. Here we go. Find your wall. My plate up. You got five seconds. You're on in three, two. Let's go. Drop the heel lift. Same thing as the row. I want you to hold and squeeze at the top. Or a glute bridge. Hold, squeeze lower with control. Hold, squeeze. Adding this plate, a stair, bottom stair of a staircase. Anything you want to add to add a little incline. It's going to give you more of that heel drop, more of that stretch. Make it harder. Add more range of motion. That's one way to intensify things, guys. It's just adding range of motion versus adding weight. 10 seconds. Hup. Man, these feel mighty hard today. Hup. 5, 4, 3, 2. I could barely getting out of that one. Holy bananas. Ready? Moral of the story is I need to do more calf raises. The small things are the hardest, right? You wouldn't think those small muscles. Yeah. All right, now you're on the ground, loading the weight on the left side. I gotta stick with my 25 because I did it on the right. Now on the left, Rachel, you're staying standing. Hinge, swing, press. Right. So this time I load the hips, drive, right leg up, left arm push. Okay, Load the hips, drive and press in three, two. Let's go. Load, push. Nice work. Maybe I need to get back into running then. My calves. My calves were so strong when I was in my marathon running days. I feel like a lot of people don't know that you were a runner. That was, like, one of your first fitness phases. Yes. When I was done with college volleyball, I had a desk job, and I was like, zero goals, zero motivation. Back at the desk. No one was forcing me to work out for the first time in my life. And I set some goals, and I just got into running. Like, easiest thing to do, right? Just start running. I had no gym. Just started running around the lakes here in Minnesota. 10 seconds. Ran a couple marathons, did a ton of halves. Come on, finish. 5, 4, 3, 2, 1. Totally neglected strength training. Tons of stress fractures in my feet. Zero cross training. Learned my lesson, and that's when I found strength and fell in love with it. Now we make strength workouts for runners. And now we make strength workouts for runners. Single leg glute. Bridge, single leg glute bridge. Left heel tight to the glute. You're lifting in three, two. Let's go. You got your options. Heel tight to the glute. Stagger stance. Hands at the side, hands overhead. Choose what's good for you today. You want to load it. You grab that weight, you throw it across the hip. Keep those hips nice and square. Lower, drive and hold. Lower, drive and hold. This is just a the glute bridge. The single leg. Single leg is just as much about the hips as it is the glutes and hammies. Keeping those hips square, not letting them drop. 10, 9, 8. You got this. 7. Stay with it. 6. 5. 4. 3, 2. Recover. Weight comes into the left hand. Left heel is going to hold. Single leg glute bridge. Hold. Single arm press on the left. Single leg glute bridge. Hold on the left, press on the left. All right, shake it out. Set yourself up. You're on in five. Here we go. Lifting in three, two. Let's go. Push and lower. Exhale. Push and lower. Isometric hold for the legs. Single arm press for the arms. Right here. Lower with control drive. Lower with control drive. Nice work, team. Exhale, push. A common question we get is if you're stronger on one side, should you lift more weight on that side? No. We don't want that imbalance to grow, right. We want it to even out. Okay. I know maybe you're coming back from an injury, right? Obviously, my quad was a lot weaker on one side when I was coming back from my knee injury than the other side. But I wasn't just going ham on that leg. I want the muscle imbalances to even out. Three, two, recover. Nice work. Final move. It's no weight. You're up and over. Side plank. Right forearm is going to hit the ground. Ground, right. Right arm on the ground. Right shoulder stacked over right elbow, inside knee down. If you're with Rachel, stack or scissor your feet. We all start in a side plank. In three, two, lift and hold. Set yourself up. Shoulder over elbow. Hold here. Option you can stack the feet. Option, you can scissor the feet. Option you can drop down to that inside knee. Obliques are tight. Right here. We're holding. This is your option. Stay here. You want the advanced version. You want to add some glutes and hips right here. Abduction, lift, or as we call it in Minnesota, snow angel. Right? Make those snow angels up. There you go. Lift. Nice work, guys. This is it for strength. Final 10. You're on your back for core. That's where we go in 5, 4, 3, 4 to recover. Nice work. That's the strength portion. Crushed it. We're now going to really strengthen that core. Okay, I'm going to grab one weight. If you're with me, you're on the ground plank. Rachel's got your standing modification. You're going to give me four mountain climbers knees. Drive up, two marches with Rachel. One dumbbell drag across. Core is 40 seconds on, 10 seconds off. Rest time is cut in half. All right, we're gonna cruise through this core sequence. Rest time is cut in half. Are you ready, Rach? Let's go. Two marches up and over press with Rachel if you're with me. Four climbers, one dumbbell drag. You're there in three, two. Let's go. Climb. One, two, three, four. Pull that weight across the midline. One, two, three, Four. Pull the weight across the midline. One thousand two, three, four. Rachel's going half time. Two high knees, one shoulder press up and over. Loading the weight on one side of the body forces that core to engage automatically. 3, 4. Shoulders are stacked over wrist. If you're with me. Yes, team. Nice work. Final 10, let's go. Push it. Pull that weight. 1, 2, 3, 4. Pull it across. Finish. 4, 3, 2, 1. Nice work. Now you're on your backside. Seated twist. Sitting on your bottom option. Feet are on the ground option, they're lifted. Twist, twist. Go. Twist, Twist, twist, twist. You can add a weight or do this without a weight option. Okay, you pick your option. Today you want to add some intensity. Lift those feet off the ground. Hup, hup, twist, twist. Breathing through every rep. Yes, you can. Come on. You only do each core exercise once. 10 more seconds here. Go. 10, 9, 8, 7, 6. You got this. 5, 4, 3, 4, 2, 1. Set the weight off to the side for now. Runner, sit up. Rachel, stay seated. I come here. Sit up. Drive the knee. Sit up. Drive the knee. Alternate knee. Three, two. Let's go. Up. Come on. Up. Rachel's got the same thing from a seated option. Let's go. Drive up. Drive up. Come on. Exhale up. Inhale down. Exhale. Drive. You want to challenge? Reach your opposite hand, opposite toe. Reach. Come on. 20 down, 20 to go. Let's go, team. Four moves. Five moves. Five or four? Five in this core circuit. Let's go, team. Right here. Final 10. Losing my mic. Let's go. Finish last. 5, 4, 3, 2, 1. You are seated. You are here. The dumbbell is right here. Right sitting here. I'm going for hip strength. This microphone there we go. Hip strength. Up and over. Up and over. Up and over. Up and over. Hip strength, low abs, go. Here we go. Start with me. Up and over. 40 seconds. All right, this runner was or this workout was built specific specifically with runners in mind. If you love this, you gotta check out my two week strength and run challenge. Loaded in the description of this video. We've got a free two week strength and run challenge. How I would suggest pairing strength training and running if I was training for a 5k or a half marathon. All right. Okay. You can check that out in the description below. 10 more seconds here. 10 more seconds here and you're onto your final core exercise. Exercise finish. 5, 4, 3, 2, 1. If you want, you can grab the weight. It's just an option. Dead bug. Final move. On your back. I've got both hands on the dumbbell. Rachel's got none. Opposite leg extends. Exhale up. Let's go. 40 seconds here. Finish it this. And you are stretching. Come on. Nice work, team. Way to go. One rep at a time. I know there are so many runners in this community that benefit from strength. TR were like, wow, my pr. My run times massively increased when I started adding strength to my routine. And I hope that's the case for you too. Finish strong right here. Yes, you can. Come on. What would it look like If I said 10 more seconds? 10 more seconds right here. And you are stretching. You're almost on the other side. Final 5, 4, 3, 2. And recover. Nice work. Weights are off to the the side. Awesome job. So stinking proud of you. Rach and I are going to come to face you. We're going to go right into 90 90s. One of my favorite hip moves for runners. Favorite hip moves for myself. 90° here. 90° here. All right. I'm going to take my chest right across my shin hinge forward, working on those outer hips by pressing this knee into the ground. I'm also engaging my inner hip right here. Okay, Come back up. Option hands can go behind you or out in front is more challenging. Big hip rotation. Here we go. Do it again. Hinge, hinge, hinge. Nice work. Awesome job. Shin split in half by chest. Come back up. Big rotation. This should feel really good after today's strength workout. So proud of you for showing up. Thanks for being here. Always so fun to train with you guys. And I just love adding strength to runners because when a runner falls in love with strength training, it's so fun to see. So fun to see how. How much better you can truly be at something if you've never done strength training. All right, come back here. Let's go. Butterfly stretch. Soles the feet to touch. Sit up nice and tall. Roll the shoulders down and back. Okay. Opening up our inner thighs here. Our adductors. Also very important for that hip stability as we run. Nice work. So proud of you guys for showing up. All right, here we go. Kick it out. Hamstring stretch. Sit up nice and tall. Sitting on my sit bones. Hinge, hinge, hinge, hinge. Hold here, option. Hold here, option. Reach for the toes. Nice lengthening through those hammies. All right. Those single leg deadlifts. Deadlift holds. Stretching through the hamstring, the back of the leg. Nice. From here, I'm gonna pull left ankle on top of right knee, Slide the heel towards my butt. Nice. Seated figure four, hitting that outer glute. Option A, you can stay right here. Sit up nice and tall. Option B, you're going to drop both legs down to the right. Big left elbow comes over, sweeps to the ground. Nice little spinal rotation. This feels really good for releasing the low back if you struggle with back pain. Awesome job, you guys. So proud of you. Thanks so much for showing up today and working hard with us. We'd love to see you back on the mat for another strength workout. This time, right ankle over left knee. Sit up nice and tall. Hit that outer glute right? Okay. A lot more strength training workouts. Leg days, arm days, full body days. The more you can incorporate strength into your running routine, I think you will see the fruits of your labor for sure. Here we go. Up and over to the left this time. Totally optional. Right elbow hits the mat. Nice spinal release. Nice low back stretch. Awesome job. So proud. Feels so good to be on the other side, right? I know a lot of runners mix this in between some of their long run days. Great way to start or finish the week. Awesome job. We're gonna come up to standing. We're finished with a calf stretch because you just can't not finish with a calf stretch. After those calf exercises, we did find a wall. Prop the toes up. All right. Lengthen through the back of the leg. Stand up nice and tall, hinging your body forward, Feeling that length. Just pulling through the back of the calf. Calf exercise is something I definitely don't do enough. I've just been. I officially feel convicted. After this workout, there will be more calf training in my. You heard it here first. You heard it here first. All right, now you can actually just put your foot, just slightly prop it up. And this time, think about pushing your knee over knee to touch the wall. Nice. Switch it out. Other side here. We got a nice length through that calf. Feels really, really good. Ah, the calf stretch gonna feel nice. Long calf muscle for the rest of the day. That feels good. All right, here we go, guys. Finish off strong. I'm so proud of you for showing up. Thanks for being here, as always. You can find more workouts@nourishwithlove.com awesome job, Rach. High fives to you guys. Good luck on all the races you're training for. Have a good day. Awesome job crushing that strength workout. If you loved it, hit subscribe to my channel. I've queued up another workout you might like here. Otherwise, as I mentioned, I've got a two week strength and running challenge loaded for you right here. Have a great day.