Running gets you fit. Strength work helps you stay running.

Two short sessions a week can make a real difference to power, running economy, and injury resistance, especially once mileage climbs and fatigue starts messing with form. This is a quick workout you can do anywhere, with bodyweight or a dumbbell. The aim is simple: those last two reps should feel tough. Add weight, slow the lowering phase, or squeeze the working muscles harder to increase intensity.

The workout

Beginner

Glute bridge 2x12
Single-leg glute bridge 2x12 each leg
Squats 2x12
Calf raises 2x12
Reverse lunge with knee drive 2x8 each leg
Plank shoulder taps 2x10
Plank toe taps 2x10
Superman 2x10
Press-ups 2x10

Intermediate

Glute bridge 3x12
Single-leg glute bridge 3x12 each leg
Squats 3x12
Calf raises 3x12
Reverse lunge with knee drive 3x10 each leg
Plank shoulder taps 3x30 seconds
Plank toe taps 3x30 seconds
Superman 3x12
Press-ups 3x max

Advanced

Glute bridge with weight or band 3x10–12
Single-leg glute bridge with weight or band 3x10–12 each leg
Squats with weight or band 3x10–12, slow lower for 5 seconds
Calf raises with weight 3x12
Reverse lunge with knee drive 3x12 each leg
Plank shoulder taps 1 min
Plank toe taps 1 min x3
Superman 3x max
Press-ups 3x max

Exercise cues

Glute bridge
Drive feet into the floor, lift hips until knees, hips and shoulders line up. Squeeze glutes for 2 seconds, lower slowly.

Single-leg glute bridge
One leg straight up, lift hips without twisting. Keep shoulders down, hold 2 seconds, switch sides after each set.

Squat
Feet slightly wider than hips, sit back and down like a chair, chest up. Push through heels, squeeze glutes at the top.

Calf raise
Stand on a step if possible, drop heel below the step, rise onto toes, lower slowly. Full range beats rushing reps.

Reverse lunge with knee drive
Step back into a lunge, then drive the back knee up as you push through the front heel. Stay tall, keep control.

Press-up
Hands beside chest, body in a straight line. Push up without sagging hips, lower under control.

Superman
Lie face down, lift chest and shoulders slightly, squeeze shoulder blades, keep neck neutral. Lower and repeat.

Plank shoulder taps
High plank, tap opposite shoulder, keep hips steady. Move slow enough that your body doesn’t sway.

Plank toe taps
High plank, tap one foot out to the side, return, alternate. Keep core tight, minimise hip movement.