The Best Dumbbell Workout for an Advanced Runner

Strength-building exercises are essential components to an advanced runner's training regimen. A recent study published in the Journal of Sports Medicine and Physical Fitness found that running with dumbbells increased a runner's amount of oxygen intake, but did little else in terms of improving strength and performance. A well-rounded dumbbell routine could bridge the gap between improving cardiovascular function and gaining muscular power.

  1. Dumbbell Walking Lunge

    • An advanced-level runner's workout should feature the dumbbell walking lunge, especially because it targets so many main muscle groups for runners and hikers. This exercise works on compound muscle groups in the legs, including the quadriceps, adductor magnus and gluteus. Start by holding both dumbbells down to your side with palms facing inward. Take a step forward with your lead leg, slowly landing from heel to toe. Lower your body until the knee of your back leg almost touches the floor. Be sure to keep your back straight. Raise the body and take another step forward with the alternating leg. Repeat this exercise for 10 to 15 repetitions and perform three sets for an advanced-level workout.

    Dumbbell Squat

    • A recent strength exercise article by Human Kinetics cited the dumbbell squat as an ideal way for runners to target the quadriceps, hamstrings and gluteal muscles. This exercise can be performed with a barbell or on a leg-press machine, but performing the squat with dumbbells takes more balance and coordination. Start by standing with your feet shoulder-width apart with a dumbbell in each hand. The palms should face inward. Next, bend at the knees and lower the dumbbells as close to the floor as you can. Keep your back straight and concentrate on keeping the dumbbells aligned with the forefoot and heel. A single set of seven to 10 repetitions will make an effective addition to your strength-training routine.

    Dumbbell Lateral Raise

    • The dumbbell lateral raise works the deltoid muscle group of the shoulder. Although muscular strength in the shoulders is not required for running, the importance of proper body mechanics in the upper body can not be overstated. The lateral raise increases muscular elasticity in the deltoid group and helps prevent injury to the rotator cuff. Begin the lateral raise with both dumbbells in hand. Bend slightly at the knee and at your waist. With your palms facing each other, lift the weights up to shoulder level, extending them outwards to a cruciform position. Your elbows should be slightly bent, and when you reach the height of the lift, make sure the elbows are elevated higher than the wrist. Lower the dumbbells back to the starting position and repeat this exercise. Perform three sets of at least 7 to 10 repetitions.

    Dumbbell Heel Raises

    • A great way to conclude an advanced-level workout for runners is to do a set of weighted heel raises. This exercise is relatively easy to do and concentrates on the anterior tibialis, or shin muscle, and the gastrocnemius, the main muscle of the calf.

      Start by standing on a flat surface or a calf block with a small overhang. You only need it to be a few inches off the ground to perform this exercise effectively. Place a single dumbbell in one hand and use the other hand to steady yourself against the wall. Keep your knees straight and lift your heels up toward the ceiling, extending at the ankle joint. Lower the heel slightly beneath the block surface until you feel the stretch in your calf muscle. Repeat this exercise for 10 to 15 repetitions or until you can not continue.