Runners should focus on targeting the key muscles that will keep them balanced, moving forward, and injury-free.
Hold dumbbells with both hands racked at shoulders. Stand with your feet hip-width apart. Send hips back and lower into a squat until your thighs are parallel to the floor. As you stand back up, press the dumbbells overhead. Return to the starting position. Complete 10 to 12 reps.: Do the squat without the dumbbells, or just hold one dumbbell at your chest and perform squats without the press.
Start standing with a dumbbell in each hand, palms facing each other. With a micro-bend in your knees, send hips back and lower your torso until it’s nearly parallel to the floor. Keep arms straight as you bend at hips so the dumbbells hang straight down. Bend left elbow to pull the left dumbbell to left rib. Lower and repeat with right arm. That’s one repetition. Repeat for 10 to 12 reps.
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