view original
postMost runners know that strength training is a must if you want to supercharge performance while minimizing injury risk. But actually carving out time for resistance workouts alongside regular runs can be a scheduling headache… unless you have our one-month treadmill strength plan at your fingertips.
Combining treadmill runs with full-body strength workouts is wise for several reasons. For starters, it’s a super effective way to maintain aerobic fitness while boosting muscular strength, stability, and power, Katherine Wuestenfeld, a certified run coach, certified personal trainer, and owner of Chasing Unicorns LLC, an online run and strength coaching business, tells Runner’s World. And that can help you become a faster, more efficient runner who’s less prone to strain and injury.
Plus, the treadmill-strength combo approach offers the underrated perk of variety. “Sometimes we can get stagnant in our training and want to mix it up a little bit,” Wuestenfeld says. This hybrid plan—which allows you to mix and match workouts throughout, and is easily to scale as you progress—helps you to do just that, without sacrificing aerobic fitness.
Lastly it just makes logistical sense: As long as you have access to a treadmill and set of weights, you can complete these workouts in a single location in about an hour (or less), making them an easy addition to any busy runner’s routine.
Ready to reap these benefits yourself? Check out the below one-month treadmill strength plan that Wuestenfeld developed for Runner’s World. It’s designed for athletes who already have base running fitness and some familiarity with strength training,
NEW TO RUNNING? START WITH OUR BEGINNER TREADMILL PLANS INSTEAD.
NEW TO STRENGTH TRAINING? TRY OUR BEGINNER WORKOUT FIRST.
Running Workouts on Your Plan
There are three 30-minute running workouts on this plan. You need a treadmill with incline capabilities to complete them.
The intensity of these workouts is guided by rate of perceived exertion (RPE) on a scale of 1 to 10, with 1 being total rest and 10 being all-out effort. RPE 3 to 4 is easy, conversational pace and RPEs of 5 to 9 correspond to different race pace efforts (for example: RPE 5 is marathon effort; RPE 9 is mile effort).
1. Speed Session
Why it works
You’ll boost cadence, improve aerobic efficiency, and learn what different paces feel like.
How to do it
5-min easy jog (RPE 3), 0% incline
- 5 x 1 min @ 5K effort (RPE 8) with 1 min easy jog between each (RPE 3-4), 0% incline
- 3 mins @ 10K effort (RPE 7) @ 1% incline
- 2 mins easy (RPE 3-4) @ 0% incline
- 5-min tempo @ half marathon effort (RPE 6), 0% incline
5-min easy jog (RPE 3), 0% incline
2. Hill Session
Why it works
Build your leg strength, while practicing running uphill more efficiently.
How to do it
5-min easy jog (RPE 3), 0% incline
- 3 x 2 mins @ 6% incline @ 10K effort (RPE 7) with 1 min easy recovery @ 0% between
- 3 x 1 min @ 8% incline @ 5K effort (RPE 8) with 1 min easy recovery @ 0% between
- 5 mins @ half marathon effort (RPE 6) @ 2-3% incline
5-min easy jog (RPE 3), 0% incline
3. Endurance Session
Why it works
Improve your stamina with sustained, moderate efforts in this workout.
How to do it
5-min easy jog (RPE 3), 0% incline
- 4 mins @ half marathon effort (RPE 6), 1% incline
- 3 mins @ 10K effort (RPE 7), 2% incline
- 6 mins @ marathon effort (RPE 5), 0% incline
- 3 mins @ 10K effort (RPE 7), 1% incline
- 4 mins @ half marathon effort (RPE 6), 0% incline
5-min easy jog (RPE 3), 0% incline
Strength Workouts on Your Plan
There are three strength workouts, each is about 25 to 30 minutes, depending on how the moves feel. You need a set of moderate weight dumbbells (though if you have access to greater variety, that’s helpful for progressing).
Each workout follows the same format:
- Brief bodyweight warmup
- 3 circuits: Perform 2 to 3 sets of each circuit, performing the exercises in each circuit back to back, and resting 30 to 45 seconds between sets or as needed
- Cooldown stretches
During the circuits, aim to work at an effort level of 7 to 8 out of 10 (it should feel challenging but not all-out effort). The last 2 to 3 reps of an exercise should feel difficult but doable.
1. Strong & Steady
Why it works
Build foundational strength and stability for efficient running.
How to do it
Warmup: 2 rounds
- Stand with feet shoulder-width apart, toes turned slightly out.
- Send hips down and back to lower into a squat. Keep chest tall and core engaged.
- Drive feet into floor to stand back up.
- Repeat.
- Stand with feet hip-width apart, arms held straight out at shoulder height.
- Make circles with arms forward.
- Reverse the circles.
- Stand with feet hip-width apart.
- Step right foot back, both knees bending 90 degrees, right knee hovering just above the floor and left knee tracking over toes.
- Drive through feet to stand back up, stepping right foot forward.
- Repeat on opposite side.
- Continue alternating.
Main Weighted Circuit: 2-3 rounds of each circuit
Circuit 1: Lower Body & Back
- Stand with feet shoulder-width apart, toes turned slightly out. Hold a dumbbell or kettlebell at chest with both hands.
- Send hips down and back to lower into a squat. Keep chest tall and core engaged.
- Drive feet into floor to stand back up.
- Repeat.
- Start standing, feet hip-width apart, soft bend in knees, with a dumbbell in each hand, palms facing each other.
- Hinge at hips, sending glutes straight back, and allow arms to hang perpendicular to floor. Keep back flat and core engaged. This is the starting position.
- Pull weights up to hips, drawing shoulder blades back and down, keeping elbows close to sides.
- Lower weights back down, extending arms, returning to starting position.
- Repeat.
- Stand with feet hip-width apart. Hold a dumbbell in each hand, down by sides.
- Step right foot back on a diagonal, about at a 7 or 8 o’clock position, bending both knees to lower into a curtsy lunge. Keep chest tall and core engaged.
- Step right foot back up to stand, tapping toes on ground or driving the right knee up toward chest for more of a balance challenge.
- Repeat.
- Then switch sides.
- Lie faceup, knees bent and held over hips, arms extended directly above shoulders. This is the starting position
- With back flat against floor and core engaged, lower left arm behind you and straighten right leg, lowering heel toward floor.
- Exhale to return to starting position.
- Repeat on opposite side.
- Continue alternating.
Circuit 2: Posterior Chain & Core
- Holding a weight in each hand about shoulder-width apart, stand with feet hip-width apart, chest tall. Bend knees slightly and pack shoulders down and back.
- Slowly send glutes back, hinging at the hips while keeping back straight and abs tight. Engage hamstrings and glutes to resist the downward pull of gravity as the weight lowers toward the floor. Lower as far as you can until you feel tension along the backs of legs.
- Drive feet into the ground to stand back up.
- Repeat.
- Stand with feet hip-width apart, holding a dumbbell in each hand, racked at shoulders with elbows bent.
- Drive weights overhead, extending arms, biceps by ears. Keep core engaged and back straight (avoid arching).
- Lower weights back to shoulders with control.
- Repeat.
- Stand in front of a box, bench, or step. Hold a dumbbell in each hand, down by sides. Step right foot onto box.
- Drive foot into box to stand onto it, extending leg. At the top, drive left knee toward chest.
- Slowly lower left foot back to floor with control, keeping right foot on top of box.
- Repeat.
- Then switch sides.
- Start lying on right side with right forearm on the ground, forming a straight line from head to feet, feet, knees, and hips stacked on top of each other. Make sure elbow is directly under the shoulder.
- Lift the hips up as high as you can by driving forearm and feet into floor. Keep neck neutral, and don’t go into too much extension or flexion.
- Hold.
Circuit 3: Stability & Core Integration
- Lie faceup, knees bent, with feet hip-with apart.
- Drive feet into floor and engage glutes to lift hips up toward ceiling. Engage core to avoid lifting with low back. This is the starting position.
- Lift right foot off ground, driving knee toward chest.
- Step it back down into starting bridge position.
- Repeat on left side.
- Continue alternating.
- Start in a high plank position, shoulders over wrists, both hands on a dumbbell, core engaged so body forms a straight line from shoulders to heels. Engage glutes and thighs to keep legs straight.
- Pull right hand weight to hip, keeping elbow close to ribcage and hips square to ground.
- Slowly lower hand back to the floor.
- Repeat, pulling left hand up to hip.
- Continue alternating.
- Stand with feet together, holding a dumbbell goblet-style at chest or one in each hand, down by sides.
- Step right foot out side, sending hips straight back, weight in heel.
- Drive through right foot to stand back up, stepping right foot back to left.
- Repeat on left side.
- Continue alternating.
- Start lying facedown and place elbows directly under shoulders. Place feet hip-width apart. Make sure back is flat and head and neck are in a neutral position.
- Drive elbows into the floor, and think about pulling them toward you (without actually pulling them toward you) to activate the back of body.
- Lift hips, squeezing your quads, glutes, and core. Body should form a straight line from head to heels.
- Hold.
Cooldown: 2 rounds
- Sit with right leg extended, left leg bent with bottom of foot against right thigh.
- Reach up toward the ceiling, then fold forward at the waist.
- Hold.
- The switch sides.
- Kneel with right foot forward, left knee on ground behind you.
- Reach back to grab left foot or ankle with left hand. Tuck pelvis slightly forward and engage core. (If this is too intense, keep foot on ground, but tuck pelvis forward and send hips forward.)
- Hold.
- Then switch sides.
- Kneel with both knees on mat.
- Send hips to heels, extending arms forward.
- Hold.
2. Power & Plyo
Why it works
Improve explosive strength, boost muscle elasticity, and increase turnover for faster running
How to do it
Warmup: 2 rounds
- Stand with feet together, arms down at sides.
- Jump feet wide and raise arms up and overhead.
- Jump feet back together, arms returning back to sides.
- Repeat.
- Stand with feet hip-width apart.
- Fold forward at waist, placing hands on the ground.
- Walk hands out to a plank position, shoulders over wrists and body forming a straight line from head to heels. Pause.
- Then walk hands back to feet.
- Stand back up.
- Repeat.
- Stand with feet shoulder-width apart, toes turned slightly out.
- Send hips down and back to lower into a squat. Keep chest tall and core engaged.
- Drive feet into floor to stand back up.
- Repeat.
Main Workout: 2-3 rounds of each circuit
Circuit 1: Power Primer
- Stand with feet shoulder-width apart, toes turned slightly out. Hold a dumbbell in each hand, racked at shoulders with elbows bent.
- Send hips down and back to lower into a squat. Keep chest tall and core engaged.
- Drive feet into floor to stand back up, and as you do, press weights overhead, straightening arms, biceps by ears.
- Lower weights back to shoulders.
- Repeat.
- Stand with feet shoulder-width apart, toes turned slightly out. Hold a dumbbell at chest with both hands or one in each hand down by sides.
- Send hips down and back to lower into a squat. Keep chest tall and core engaged.
- Drive feet into floor and explosively jump off the floor. (To lower the impact, keep feet on ground, but lift heels at the top to perform a calf raise.)
- Land softly with knees bent (or lower heels in low-impact version) and go right into the next squat.
- Repeat.
- Stand with feet hip-width apart, holding a dumbbell in each hand down by sides.
- Step right foot back, both knees bending 90 degrees, right knee hovering just above the floor and left knee tracking over toes.
- Drive through feet to stand back up, stepping right foot forward and bringing knee up toward chest at the top.
- Repeat.
- Then switch sides.
- Start in a plank position, arms straight and wrists directly under shoulders. Body should form a straight line from head to heels.
- Drive right knee in toward chest.
- Then step back to plank.
- Repeat on left side.
- Continue alternating,
Circuit 2: Strength & Stability
- Holding a weight in each hand about shoulder-width apart, stand with feet hip-width apart, chest tall. Bend knees slightly and pack shoulders down and back.
- Slowly send glutes back, hinging at the hips while keeping back straight and abs tight. Bend knees slightly. Engage hamstrings and glutes to resist the downward pull of gravity as the weight lowers toward the floor. Lower as far as you can until you feel tension along the backs of legs.
- Drive feet into the ground to stand back up.
- Repeat.
- Start in a high plank position, shoulders over wrists, body forming a straight line from head to heels.
- Bend elbows and lower body to floor, maintaining one straight line.
- Press back up to plank.
- Then tap right hand to left shoulder.
- Place back in plank.
- Tap left hand to right shoulder.
- Place back in plank.
- Repeat from the push-up.
- Stand with feet hip-width apart, soft bend in knees, arms at sides.
- Jump laterally to the left, driving off right foot and landing on left foot in a quarter squat position. Right foot should follow behind left leg, and right toes should hover above ground or make light contact with ground to aid balance.
- Immediately repeat, pushing off left foot and landing on right foot.
- Continue alternating.
- Lie faceup, arms and legs extended.
- Lift legs, head, neck, and shoulders off the mat, keeping low back against the mat.
- Hold. Option to bend knees or bring arms down to sides to make it easier.
Circuit 3: Finisher
- Stand about arm’s length from a kettlebell, feet slightly wider than hip-width apart.
- Hinge at hips by sending glutes straight back, reaching for the kettlebell, and tipping it toward you. Arms should be straight, shoulders down and back, lats engaged, and knees just slightly bent.
- Inhale and draw the bell back between the legs, until it’s behind you and just under hips. (Keep the bell close to lower half, not to the floor.)
- Drive feet into floor and engage glutes to power the kettlebell forward and up, swinging to chest height on an exhale. The top position should look like a plank, core engaged. (Don’t lean back at the top.)
- Let gravity bring the bell back down, between legs, and hinge at the hips again.
- Repeat.
- Stand with feet hip-width apart.
- Step right foot back, both knees bending 90 degrees, right knee hovering just above the floor and left knee tracking over toes.
- Drive through feet to stand up, exploding off the floor and switching legs in the air to land with left foot back and right foot forward. Go immediately into a lunge.
- Repeat, alternating lunge jumps.
- Start standing, feet staggered with left leg forward, soft bend in knees, with a dumbbell in right hand, palm pacing inward.
- Hinge at hips, sending glutes straight back, and allow right arm to hang perpendicular to floor. Keep back flat and core engaged. This is the starting position.
- Pull weight up to hip, drawing shoulder blades back and down, keeping elbow close to side.
- Lower weight back down, extending arm, returning to starting position.
- Repeat.
- Then switch sides.
- Start lying on right side with right forearm on the ground, forming a straight line from head to feet, with feet, knees, and hips stacked on top of each other. Make sure elbow is directly under the shoulder.
- Lift the hips up as high as you can by driving forearm and feet into floor. Keep neck neutral, and don’t go into too much extension or flexion.
- Dip hips just an inch or two toward the floor.
- Then drive them back up to plank position.
- Repeat.
- Then switch sides.
Cooldown: 2 rounds
- Kneel with right foot forward, left knee on ground behind you.
- With hands on hips or extended overhead, tuck pelvis slightly forward, engaging left glute, and send hips forward.
- Hold.
- Then switch sides.
- Lie faceup, knees bent and feet planted.
- Place right ankle over left thigh.
- Grab behind left thigh, bringing it toward chest, to deepen the stretch, pushing down on right knee. Keep feet flexed.
- Hold.
- Then switch sides.
- Lie facedown, legs extended, hands under shoulders.
- Press into hands, lifting chest, straightening arms as much is comfortable. Pause.
- Lower chest back to floor.
- Press hands into mat and lift hips up, forming an inverted V with body for a downward-facing dog. Pause.
- Lower body back to floor with control.
- Repeat.
3. Core & Control
Why it works
Strengthen the core, posterior chain, and stabilizer muscles for better balance, posture, and reduced injury risk.
How to do it
Warmup: 2 rounds
- Lie faceup, with knees bent and feet planted.
- Drive feet into floor and engage glutes to lift hips up. Keep core tight to avoid lifting with low back.
- Lower hips back down with control.
- Repeat.
- Start on all fours, shoulders over wrists and knees under hips.
- Keeping hips and shoulders square to ground, extend right arm and left leg straight out, lifting to torso height.
- Pull arm and leg back to center, connecting elbow to knee under torso, or as close as possible.
- Repeat.
- Then switch sides.
- Stand with feet hip-width apart, hands behind head.
- Hinge at hips by sending glutes straight back, only bending knees slightly. Keep back flat and elbows wide.
- Drive through feet to stand back up, engaging glutes.
- Repeat.
Main Workout: 2-3 rounds of each circuit
Circuit 1: Posterior Chain Activation
- Stand with feet shoulder-width apart, toes turned slightly out. Hold a dumbbell in each hand, racked at shoulders with elbows bent.
- Send hips down and back to lower into a squat. Keep chest tall and core engaged.
- Drive feet into floor to stand back up.
- Repeat.
- Start on all fours, shoulders over wrists and knees under hips, both hands on a dumbbell.
- Keeping hips and shoulders square to ground, extend left leg straight out, lifting to hip height. This is the starting position.
- Row weight to right hip, keeping elbow close to side.
- Lower weight back down to starting position.
- Repeat.
- Then switch sides.
- Lie faceup, knees bent, with feet hip-with apart. Lift left foot off floor.
- Drive right foot into floor and engage glutes to lift hips up toward ceiling. Engage core to avoid lifting with low back.
- Lower hips back down, keeping left leg lifted.
- Repeat.
- Then switch sides.
- Stand with feet hip-width apart, holding one dumbbell with both hands, straight out in front of you at shoulder height. Pack shoulders down and back.
- Rotate torso to the left, keeping arms straight out.
- Return to center.
- Repeat to the right.
- Continue alternating, moving slow and with control.
Circuit 2: Core & Stability
- Stand on top of a box, bench, or step, holding a dumbbell in each hand, down by sides.
- Shift weight to right leg, and slowly and with control bend right knee, lowering left foot off box and behind you.
- Lightly tap floor with left toes, then stand back up on box.
- Repeat.
- Then switch sides.
- Lie faceup, knees bent and feet planted hip-width apart. Hold a dumbbell in each hand, arms extended with weights over shoulders. Rotate weights slightly in so they’re about 45 degrees from torso.
- Bend elbows on that 45-degree angle to lower weights toward floor.
- Press weights back up, straightening arms.
- Repeat.
- Start in a high plank position, shoulders over wrists, legs extended, abs and glutes activated. Body should form a straight line from head to heels.
- Tap right hand to left shoulder.
- Place back in plank.
- Repeat on opposite site.
- Continue alternating, keeping hips as steady as possible.
- Lie facedown, arms and legs extended.
- Lift arms, chest, and legs off floor. Keep gaze toward mat.
- Hold.
Circuit 3: Mobility & Balance
- Stand with feet hip-width apart, holding a dumbbell in each hand, palms facing you.
- Hinge at hips by sending glutes straight back, keeping weights close to legs, and just a slight bend in knees.
- Drive feet into floor to stand back up.
- At the top, pull dumbbells to shoulders, elbows up and back.
- Lower weights back down.
- Repeat.
- Stand with feet together, holding a dumbbell goblet-style at chest or one in each hand, down by sides.
- Step right foot out side, sending hips straight back, weight in heel.
- Drive through right foot to stand back up, stepping right foot back toward left, driving knee toward chest at the top.
- Repeat.
- Then switch sides.
- Sit with knees bent, heels on floor, chest tall, holding one dumbbell at chest.
- Shift torso back slightly, and lift feet off floor for a challenge.
- Rotate torso to the left.
- Return to center.
- Rotate to the right.
- Return to center.
- Continue alternating, keeping chest tall and shoulders pulled back.
- Lie faceup, knees bent over hips and arms extended directly over shoulders.
- Lift head and neck off floor.
- Hold. For more of a challenge, slightly extend legs and reach arms toward floor behind you.
Cooldown: 2 rounds
- Sit with legs extended.
- Cross right foot over left thigh.
- Place left arm behind hips and reach right arm toward ceiling, then hook elbow on inside of right thigh. Gaze over left shoulder.
- Hold.
- Then switch sides.
- Stand with feet hip-width apart.
- Fold forward at waist, letting head and arms hang heavy.
- Hold.
- Start on all fours, shoulders over wrists and knees under hips.
- Reach right arm under torso, rotating to the left.
- Exhale to rotate to the right, extending right arm up toward ceiling.
- Repeat.
- Then switch sides.
How to Conquer the Workouts on This Plan
Each hybrid session is capped at about 60 minutes, but you can shorten that if you’re strapped for time or if you’re new to this hybrid approach and worried about overdoing it. To shorten the workouts, reduce the duration or repetition of the running intervals, or do just one set of the strength training circuits.
The plan is designed so you do your running workouts before the strength sessions. That way, your legs feel freshest for the treadmill and you maximize performance there. But you can switch that around too if you prefer to prioritize the strength workouts (which is the way to go if you’re in the offseason and want to focus on strength building). The one exception is the speed session—because that involves high-intensity running, Wuestenfeld recommends definitely doing that before your strength work.
Active recovery days are designed to promote circulation, mobility, and muscle repair without adding extra fatigue. They help you absorb the hard work from hybrid sessions and prepare your body for the next one. Examples of active recovery could be walking, yoga, low-impact cycling, or swimming. Work at an RPE of 2 to 4 and focus on quality movement, not intensity.
Rest days are built into the schedule because they are a crucial part of the training process. During complete rest, your body repairs muscle tissue, replenishes energy stores, and adapts to the stress of previous workouts. You don’t need to glue yourself to the couch on these days—for example, walking your dog is okay—but try to limit your exertion to nothing more than gentle movement.
To progress this plan beyond one month, slightly increase the weight you use in the strength workouts week to week (for example, add 2 to 5 pounds each week), or gradually add another set of each circuit. Progress the running workouts by increasing the number of reps or the duration of intervals, dialing up the treadmill incline, or increasing your pace.
If you prefer not to do both a strength workout and treadmill workout in one day, you can do a treadmill workout one day and a strength workout on a day labeled “active recovery.” Just still pencil in at least one full rest day each week.
Download Plan
Jenny is a Boulder, Colorado-based health and fitness journalist. She’s been freelancing for Runner’s World since 2015 and especially loves to write human interest profiles, in-depth service pieces and stories that explore the intersection of exercise and mental health. Her work has also been published by SELF, Men’s Journal, and Condé Nast Traveler, among other outlets. When she’s not running or writing, Jenny enjoys coaching youth swimming, rereading Harry Potter, and buying too many houseplants.
