A running veteran for more than a decade, Movold is a licensed strength and running coach for Runner’s World+ members and at the Mile High Run Club in New York City.
Have your sights set on a PR this year? Then it’s time to add some strength work to your training plan. Research shows a weight-training routine can boost your running economy, making you more efficient on your feet. And weight training for speed—with moves that build your power—will get you to the finish line faster.That’s because lifting weights not only builds strong muscles, but also adds force and forward propulsion to your stride, helping you run faster with less effort.
Pull elbows straight up, and as the kettlebell reaches chest height, bring hands around handle to hold at the bottom of the handle. Then, immediately drive hips down and back to lower into a squat. Aim to get hips below knees if possible. Drive through feet to stand back up. Straighten arms, lower kettlebell, and grab it at the top of the handle again. Repeat. Do 10 reps. Kettlebell SwingStand with feet slightly wider than shoulder-width apart.
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