30 Minute Strength Workout for Runners

It’s easy to ditch your workout when you’re short on time, but if you’re skipping your run or the gym because you don’t think you can get a good workout done in 30 minutes or less, then this month’s Run It series is for you! This week 4 of the Run It coaches are sharing their favorite workouts that can be done in half an hour or less. Whether you’re looking for an effective, but short, running workout, or you’re looking for a 30 minute strength training workout for runners, we have you covered.

We’ve been bringing you running tips all year long, and in case you missed any, here are our past months of Run It tips and tricks:

Workouts for Runners with Equipment

What a Runner *Really* Eats

Best Workouts for the Half Marathon and Marathon

Mental Workouts for Runners

Rave Run – Our Favorite Places to Run

How to Beat the Heat While Running

Hydration Tips and Tricks for Runners

6 Workouts for Common Running Injuries

The Best (and Worst!) Running Advice

How to Stay Sane on the Treadmill

Winter Running Tips

And never fear, we will be back in the new year, with more great topics and workouts to share with you all!

I love kettlebells for short workouts, because they’re so versatile. You can use them for a full-body workout, and build your strength, cardio, and flexibility at the same time. This 30 minute strength workout for runners using kettlebells (or a slight variation of it) is my go-to when I don’t have long to work out, and I always finish feeling like I got a kickass workout done.

Ready? Here are the details:

Warm up: Glute Activations

Workout: Circuit workout, of 3 sets of 10 reps, with 1 min rest at the end of the circuit

For your warm up, you can do a little cardio or foam roll just to get warm, then do some glute activation exercises to make sure your powerhouse glutes are working as hard as they should be in this short and sweet workout. Check out this post with video demonstrations of a range of glute activation exercises, or you can check out one of my favorite glute activation complexes in this post.

Then you’re ready to begin the workout – do it as a circuit, performing one set of an exercise, then moving quickly to the next exercise in the list. At the end of your circuit, rest 1 minute. Complete the circuit 3 times total, so you’re completing 3 sets of 10 reps of each exercise.

KETTLEBELL SWINGS

Stand with a wide stance with the kettlebell on the floor in front of you, and hinge at the hips to come to place your hands on the bell handle, in a deadlift position. Drag the bell along the ground toward you to start the first swing. Pull the kettlebell back between your legs, then thrust forward at the hips as you swing the kettlebell up in the air in front of you, keeping your arms straight. Hinge at the hips as the kettlebell swings back between your legs.

WINDMILLS

Stand with your feet at about shoulder width apart. You can either clean and press, or snatch a kettlebell up overhead with your right arm, making sure your arm is locked out overhead. With your legs straight, and your eyes locked on the kettlebell, start hinging your hips to the right, as your left arm reaches down toward the floor. Only reach as far as you are able, without your lower back rounding. Stand back up, making sure you’re squeezing your butt to activate your glutes. After you do 10 reps, repeat with your left arm loaded.

REVERSE LUNGES

Standing with the kettlebell in a goblet hold at your chest, lunge one leg back, keeping your upper body upright and strong. Push back up to stand, then repeat on the other leg. Do 10 lunges on each leg, alternating.

KETTLEBELL ROWS

I love doing single-arm kettlebell rows, and I love them even more when they’re done in a single leg balancing position. This way, you’re getting strength, balance, and coordination in one exercise. With a kettlebell in one hand, hinge at the hips to come into a single leg deadlift position. Row your elbow up close* to your body, palm facing in, retracting your shoulder blade. Slowly lower the bell back to your starting position. After 10 repetitions, repeat on the other side.

* You can also do a wide (elbow out) row, but as a sports-specific workout for running, I choose the narrow row position, since when you’re swinging your arms while running, you keep them close to your body.

The whole workout, plus your glute activations, should take you almost exactly 30 minutes. Boom, you’re done!

Express workouts for runners! #RunIt coaches @HappyFitMama @thisrunrecipes @bklynactivemama and I are sharing 30 minute #workoutsforrunners today! #runchat

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Now check out the workouts from the other Run It coaches! Enjoy!