If you're a runner looking to push through those grueling miles with more power and endurance, this 15-minute strength-training workout is your new secret weapon. Designed by fitness instructor Ashley Joi as part of the 26.2 Team Milk runner's series, this session is all about building the strength and stamina to keep you moving when your legs start screaming. No fancy equipment needed—just your bodyweight (though feel free to grab some dumbbells if you're feeling extra). Joi breaks down why strength training is non-negotiable for runners: "It’s not just about speed; it’s about resilience. Stronger muscles mean fewer injuries and more fuel in the tank when you hit mile 10." And trust us, this workout delivers—quick, spicy, and no-nonsense.
Warm Up Like You Mean It
Before diving into the tough stuff, Joi kicks things off with a dynamic warmup to get your blood flowing and muscles prepped. Jumping jacks, high knees, and butt kicks might seem basic, but they’re key to waking up your legs and preventing stiffness mid-run. "Think of this as revving your engine," she says. "You wouldn’t floor a cold car, so don’t skip the warmup." The goal? Break a light sweat and prime your body for the explosive movements ahead. By the time you finish, your heart rate should be up, and your mind locked in.
Speed & Agility: Where the Burn Begins
First up: mountain climbers, burpees, and side shuffles—all performed back-to-back with zero rest. This block is designed to mimic the unpredictable pace changes of running, forcing you to adapt on the fly. "Running isn’t just straight lines," Joi reminds you. "You’re dodging puddles, sprinting past competitors, or just trying not to trip over your own feet." The 45-second intervals keep the intensity high, and by the time you hit the side shuffles, your legs will be buzzing. Pro tip: Stay light on your feet and focus on controlled movements, even when fatigue starts creeping in.
Strength Round: Leg Day Meets Endurance
Now it’s time to target the muscles that power every stride. Jumping pulse squats fire up your quads and glutes, while lateral lunges challenge your stability and mobility. Calf raises might seem simple, but they’re crucial for preventing shin splints and improving push-off power. And knee drives? Pure running gold. "This is where you build the explosive strength to tackle hills and finish strong," Joi says. The key here is control—no half-reps. If your form starts slipping, slow down and reset. Better to nail five perfect lunges than ten sloppy ones.
Core: The Unsung Hero of Running
Think your abs are just for show? Think again. A strong core keeps your posture in check, reduces wasted energy, and helps you maintain form when fatigue sets in. Joi’s core circuit—planks, bicycle crunches, and Russian twists—targets every angle, from your obliques to your deep stabilizers. "Ever seen a runner hunched over at the finish line?" she asks. "That’s a weak core giving out." Hold those planks like your PR depends on it (because it kinda does), and keep your twists controlled—no flailing.
Final Test: Run It Out
Just when you think you’re done, Joi throws in 60 seconds of running in place. Sounds easy? Try it after all those squats and lunges. This is where mental toughness kicks in. "Dig deep," she urges. "This is the last push before the cooldown—give it everything." Focus on quick, light steps, and imagine yourself sprinting toward the finish line. Then, finally, it’s time to stretch it out and let your heart rate settle. Congrats—you just leveled up your running game.
Whether you’re training for a marathon or just want to crush your next 5K without feeling wrecked, this workout is a game-changer. Stick with it, and you’ll notice the difference in your stamina, speed, and overall strength. And don’t forget—the final episode of the runner’s series drops soon on POPSUGAR Fitness. Your strongest run yet is waiting.
