Strength training is often associated with heavy weights, complicated machines, and uncomfortable time spent in the gym. However, as a runner, the last thing anyone wants to do is spend time unnecessary time working out when they could be logging miles.
These dumbbell exercises for runners are the perfect solution.
Complete with 8 dumbbell exercises specifically for runners, this at home workout is the perfect addition to your weekly training plan.
Strength training plays an essential role in the health of every runner, whether they’re training for a 5k or full marathon. Regular strength training workouts help keep muscles strong, prevent imbalances that occur from the monotony of running, and help runners avoid injuries.
This dumbbell workout combines a variety of dumbbell exercises for your core, legs and arms to give you a full body strength training workout.
Related: 15 Essential Strength Training Exercises for Runners
And the best part: it can be completed right at home.
With a single set of dumbbells, you’ll be able to avoid the gym and squeeze your strength training workout it when it is convenient. These dumbbell exercises for runners are designed to help you stay strong and injury free for the long-term.
Try adding this dumbbell workout to your weekly training plan and see how your running improves. You’ll feel stronger and more capable in no time!
20 Minute Strength Training Dumbbell Workout for Runners
Dumbbell Workout Set 1: Arms
- Bicep Curls x 15
- Shoulder Press x 15
- Tricep Extensions x 15
- Repeat all 3 times
Dumbbell Workout Set 2: Core
- Weighted Situps x 15
- Plank with Row x 15
- Repeat all 3 times
Dumbbell Workout Set 3: Legs
- Weighted Squats with Press x 15
- Sumo Squats with Swing x 15
- Weighted Walking Lunges x 15
- Repeat all 3 times
8 Full Body Dumbbell Exercises for Runners
Bicep Curls x 15
Holding a dumbbell in each hand, drop your arms straight down by your sides. Turn the dumbbells so they are perpendicular to your body, and bend your arms to lift the weights up towards your chest. Drop your arms back down by your sides and repeat.
Shoulder Press x 15
Begin with arms bent, lifting the dumbbells up near your shoulders. Straighten your arms into the air, raising both dumbbells above your head. Lower the dumbbells back to their original position and repeat.
Tricep Extensions x 15
Lean forward at the hips and bend your knees slightly. Bend your arms to bring your dumbbells up towards your waist on each side. Straighten your arm as you extend the dumbbells back behind you. Return the dumbbells back to your sides and repeat.
Weighted Situps x 15
This dumbbell exercise can be completed with either one or two dumbbells. Begin by lying flat on the floor with your knees bent. Bending your arms, hold a single dumbbell with both hands over your chest, or hold a dumbbell in each hand at either side beside your chest.
Using your core muscles, complete a sit up by lifting your upper body and weights into the air to sit straight up. Lower back down to the floor and repeat.
Plank with Row x 15
Begin in a straight arm plank position, balancing on a dumbbell underneath each hand. While holding a plank, lift one dumbbell at a time up towards your side. Try to maintain a flat back and as little side-to-side movement as possible throughout this exercise.
Related: 15 Plank Variations to Quickly Strengthen Your Core
Weighted Squats with Press x 15
Begin in a standing position, holding a dumbbell in each hand down at your sides. Send your hips back and lower your body into a squat position, as if you were about to sit back in a chair. While squatting, lift your arms into the air, pressing the dumbbells up over your head. Straighten back to standing and repeat.
Sumo Squats with Swing x 15
This dumbbell exercise requires just a single dumbbell. Starting from standing, spread your feet wider than hip width distance apart. Using two hands, hold a dumbbell in between your legs, letting your arms fully straighten.
Lower your body into a sumo squat, sending your hips back as if you were about to sit in a chair. In your squatting position, swing the dumbbell into the air, moving in front of your body and then over your head. Let the dumbbell drop back to the floor as you return to standing and repeat.
Weighted Walking Lunges x 15
This dumbbell exercise can be completed using either one or two dumbbells. If using a single dumbbell, hold it with both hands up near your chest. If using two dumbbells, hold one in each hand, with your arms down at your sides.
Beginning from standing, step forward with one foot and lower into a lunge. Continue to lower until your front thigh is parallel with the floor. Next, straighten your legs and take a step forward with your back foot. Continue to repeat, walking forward with each lunge.
Whether you’re training for your very first race or are preparing for an upcoming marathon, incorporating regular strength workouts is a must. These dumbbell exercises for runners are a convenient way to fit in your strength training right at home, without ever having to hit the gym.
Staying strong and healthy during training is a goal for all runners. Add this Full Body Dumbbell Workout to your weekly routine to supercharge your training!
More dumbbell workouts:
- Simple 15 Minute Dumbbell Arm Workout
- 15 Minute Dumbbell Shoulder Workout
- 30 Day Strength Training Challenge for Runners
