5 Effective Weight Training Exercises For Runners To Improve Their Speed and Endurance

#3 Dumbbell Squats

Instructions:

Step 1: Hold a dumbbell in each hand and stand with your feet hip width apart. Bend your elbows and bring the dumbbells close to your shoulders.

Step 2: Keep your back straight, push your hips back and bend your knees to lower your body down to the ground. Go until your thighs are parallel to the floor.

Step 3: Get back up to the initial position and repeat.

Do 2 sets of 20 reps each.

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#4 Dumbbell Deadlifts

Instructions:

Step 1: Hold a pair of dumbbells and stand with your feet farther than shoulder width apart.

Step 2: Hold the dumbbells near your thighs such that your palms are facing your body.

Step 3: Keep your arms and back straight and bend at your hips to lower the dumbbells down. Do not bend your knees. Keep the weights close to your legs.

Step 4: Push through your feet and thrust your hips forward as your bring your body back to the initial position. Repeat.

Do 2 sets of 12 reps each.