The Long Distance Runner

Long Distant Running Tips

Runner’s home dumbbell workout

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I know I’ve posted a number of “at home workouts” lately. Some of these contain similar exercises, but there is variety. So I want to give you some choices.

It’s important that runner’s don’t use too much weight with these workouts. We’re trying to build injury resistant muscles and baseline strength, not bulk.

I’m a huge believer in the power of variety. Whether it’s different running workouts or varying conditioning workouts, when you use this strategy, over the course of time, you’re more likely to maximize the benefits and minimize obstacles to working out, such as injuries, plateaus, and boredom.

Dumbbell & bodyweight workouts are easy to complete at home.

The following dumbbell workout is a great example of variety. Literally every muscle in your body is worked in this video. I like how the trainer completes the workout with you. If you get stuck, need to change weights or simply go to the bathroom, it’s simple to pause these videos.

Full body dumbbell workout – perfect for runners

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dumbbell workout for runners

Although this workout is promoted as being for toning, I think it’s perfect for runners as long as you use light weights.

This workout is brought to you by the team at Zeus Fitness.  It’s perfect for these days during the COVID-19 “shut-in” where you’re seeking something at home. 

It’s a dumbbell workout, but if you don’t have dumbbells, you could use something that’s about 7-10 lbs. You need to be able to complete bicep and tricep curls with whatever weight you use.

The key to this workout is that you don’t need a heavy weight. Light dumbbells can achieve muscle fatigue and really help runners same as the bodyweight exercises you see in other videos on our blog.  This workout is not same as the HIIT dumbell workout you may have previously seen.

With lighter weight dumbbells and more reps, you get stronger and get the maximum benefit from high reps. In the HIIT workout, it’s more like circuit training where it becomes like cardio. In fact, in the following video you can see the guy completing the workout is big, but I believe his dumbbells are only 5kg (about 11lbs). 

Start with 10 reps of each exercise and then progress to 15 and finally 20 reps.  The entire workout should take about 20 minutes. No rest between exercises, with 30 – 60 seconds between sets. 

If you wanted to work other muscles or make the workout longer, you could lie down and complete chest presses. Alternatively, you could also work the abs by completing sit-ups, twists or some kind of plank exercise where you include dumbbells.  Get creative, it’s up to you.  The key is to use smaller weights, but work your way up to 20 reps with minimal rest. 

  1. Goblet squat – slow with a hold in squat position (10 reps)
  2. Upright row + overhead shoulder press – 10 reps
  3. Alternating forward lunges – 10 reps total (5 on each leg)
  4. Bent over tricep – 10 reps
  5. Repeat cleans with straight legs and bent over
  6. Biceps curls – keep one arm bent/flexed in up position while you work the other arm 10 reps per arm

7-12. Goblet Squats – Bicep Curl – 15 reps

13-17. Goblet Squats – Bicep Curl – 20 reps

Burner Dumbbell HIIT workouts for runners

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I’m constantly in search of strength training workouts. I think that older runners need to complete more strength training, especially during the winter months, to injury proof their bodies.  As with running, to be most effective, it’s important to add variety to your strength training workouts.  Besides, if you’re doing the same workout, week after week, it gets boring.

I really enjoy circuit workouts.  They not only build strength, but also help increase endurance. If you don’t believe me, just try a couple of these circuits and minimize the time between exercises (10-15 seconds) and sets (no more than a minute).

Following video has 4 different dumbbell HIIT workouts.

  1. Hybrid Blast – start with 12 reps of each move (or side). A lot of the exercises include multiple moves like lunges, planks, presses, single leg deadlifts, arm swings and a unique Sit Up Chop.
  2. 50 Full Body Killer – works legs, triceps, back, shoulders and more.  It’s a Killer.
  3. 10 minute sweat fest – this circuit will get your heart pumping.  The Locomotion may look easy, but if your dumbbell is too heavy, you will feel some pain.
  4. 10-1 Ladder burner – actually all of these workouts are good calorie burners.  There’s a lot of lunges, leg swings and shoulder work in this workout.

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