Compound Movement Workout for Runners

Welcome to a comprehensive compound workout tailored specifically for runners. This workout is designed to enhance your overall strength, stability, and endurance, ultimately improving your performance on the track or trail. By incorporating compound exercises, which target multiple muscle groups simultaneously, you’ll maximize your training efficiency and effectiveness. From strengthening your legs and core to boosting your upper-body power, each exercise is carefully selected to complement the demands of running. Whether you’re a seasoned marathoner or a casual jogger, this workout will help you build resilience, prevent injuries, and take your running to the next level. Lace up your shoes, and let’s get ready to conquer those miles with strength and confidence.

BEAR PLANK ROW
3 sets alternating reps of 10 per side

1. Start in an all-fours plank position with your hands directly under your shoulders, holding weights, and your feet hip-width apart.
2. Bend your knees slightly and lift your hips towards the ceiling, in a hover position.
3. Maintain a straight back engaging your core and glutes to stabilize your body.
4. While keeping your hips steady, bend your right elbow and pull it up in a rowing motion, bringing the weight towards your rib cage.
5. Lower the weight to the starting position in a controlled manner.
6. Repeat the row on the left side, alternating arms.
7. Focus on maintaining proper form throughout the exercise, avoiding any twisting or rotation of the hips.

Pro Tip: The bear plank row combines elements of both a plank and a rowing motion, making it an effective full-body exercise for building strength and stability. It targets multiple muscle groups, including the core, back, shoulders, and arms.

GORILLA PRESS
3 sets of 10 reps per leg

1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand with one at shoulder height and the other between the legs.
2. Engage your core and keep your chest upright as you squat, lowering your body with your feet remaining flat on the floor.
3. As you begin to move upwards, straighten your legs and simultaneously press the dumbbell overhead with your palm forward, extending your arm fully towards the ceiling.
4. Once your arm is fully extended, lower the dumbbell to shoulder height while simultaneously squatting back down.

Pro Tip: The gorilla press targets the shoulders, arms, and upper body. It’s important to maintain proper form throughout the exercise. Keep your core engaged, chest upright, and avoid arching your back as you press the dumbbell overhead. Start with lighter weights to master the movement before progressing to heavier weights.

STEP-BACK LUNGE WITH HIP FLEXION AND CURLS
3 sets of 10 reps per leg

1. Stand with your feet hip-width apart, holding a dumbbell in each hand by your sides.
2. Take a step back with one foot, lowering your body into a lunge position. Both knees should bend at 90-degree angles, with your front knee directly above your ankle.
3. At the same time, lift your back knee towards your chest, bringing the dumbbells towards your shoulders in a curling motion.
4. Pause briefly at the top.
5. Lower the dumbbells to your sides as you step back into your lunge.

Pro Tip: Keep your core engaged and your back straight throughout the exercise to maintain proper form and prevent injury. Adjust the weight of the dumbbells as needed to challenge yourself appropriately.

SINGLE-LEG HIP THRUST WITH DUMBBELL SKULL CRUSHERS
3 sets of 10 reps per leg

1. Sit on the ground with your upper back against a bench or elevated surface.
2. Hold a dumbbell in each hand, palms facing each other, and extend your arms straight up towards the ceiling.
3. Lift one foot off the ground and extend it straight out in front of you.
4. Engage your core and glutes as you press through your planted foot to lift your hips towards the ceiling, while simultaneously bending your elbows to lower the dumbbells towards your forehead in a skull-crusher motion.
5. At the top of the hip thrust, extend your arms towards the ceiling, straightening your elbows.
6. Lower your hips towards the ground and bend your elbows to bring the dumbbells back towards your forehead, performing the skull-crusher motion again.

Pro Tip: Maintain proper form throughout the exercise, keeping your core engaged, your back straight, and your hips level. Adjust the weight of the dumbbells as needed to challenge yourself appropriately. 

Photography by Graham Mckerrell

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