5 Strength Exercises For Runners To Improve Endurance and Speed

#4 Single-Arm Dumbbell Overhead Squat

Like the regular squat, this exercise activates a host of muscles in the lower body, including the glutes, hamstrings and the quads. Additionally, the exercise targets the abdominal muscles along with the biceps, triceps and the forearms.

Instructions:

Step 1: Stand straight with your feet placed at a distance greater than the width of the shoulders. Secure a dumbbell in the left hand and position it overhead with a fully extended arm. The palm must be facing away from the body throughout the duration of the exercise.

Step 2: With a straight torso, lower yourself by bending your knees until the thighs are parallel to the floor.

Step 3: Hold for a moment and return to the initial position.

Perform the exercise for the recommended number of times. Repeat the same motion with the other arm to train the other muscle group.

Important tips: Do not sway your arms while performing the exercise. Hold dumbbells in both the hands for added resistance and improved customisability.

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