Mark this date May 4, 2025. It is when the 12th Wings for Life World Run will happen all over. With this Record-breaking day coming up, it is a great time to work on being stronger and more fit. Adding strength work to your days can help you meet your running aims, and Tom Evans, an ultramarathon runner, will show you his ways.
Evans is a very skillful runner and he is from the UK. He knows how much strength matters in running. He shows full-body moves that help make legs, arms, and middle strong, good for any runner, if they are set for a 5k or a 100k.
“If you lift weight smarter, It can help runners a lot,” says Tom Evans. “If anyone wants to run better they have to strengthen their legs and toughen their cords and bands. This may also cut the risk of getting hurt.”
Tom Evans
“Start these moves with your own weight, then slowly add more as you get stronger.”
How to Do These Exercise
This workout aims to help your legs, arms, and middle area for a full strength time. Tom Evans tells you to start with moves using your weight and then add more as your power grows.
Here’s the way to do the workout:
- Do the exercise in the given below.
- Rest for 90 seconds after each set.
- Take a 2-minute break before the next Exercise.
Tom talks about the need to do moves right rather than fast. He points out, “Work on good form more than moving fast.” Using a mirror or having someone help check how you do it can make sure you are doing it right.
For more drive, look into how you can be in the Wings for Life World Run and help with research on spinal cord hurt.
1. Push-Up
Reps & Sets: 10 reps; 2 sets
Benefits: Makes chest, shoulders, and arms strong, boosts how you stand and how you move your arms when you run.
Steps:
- Start: Lie on the ground, face down. Put your hands a bit more than shoulder-wide at chest level. Curl your toes under.
- Pushing Up: Press down on your hands to raise your body. Keep it straight from head to feet, not letting your back sink or bend. Don’t push your neck out.
- Almost Straight: Stop when your arms are almost straight, but don’t lock your elbows.
- Going Down: Slowly lower yourself until your chest is near the ground, keeping it smooth and steady.
- Repeat: Push up and do it as many times as told.
Keep your body straight and firm the whole time to get the most out of the move.
2. Dumbbell Row
Reps & Sets: 12 reps each side; 2 sets
Benefits: Makes the upper back strong, helps even out chest power, and helps you stand straight.
Steps:
- Start Spot: Put your left knee and left hand on a strong bench, make sure your top half is level with the ground. During exercise you have to keep your belly straight and tight.
- Hold the weight: Hold a dumbbell in your right hand, let your arm drop down.
- Pull Move: Lift the dumbbell up to your waist, hold your elbow near your body. Press your shoulder blade when you reach the top.
- Lower Down: Gently bring the dumbbell down to where you began, control it all the way.
- Repeat: Do all the reps on one side, then switch to the other.
Focus on a slow and controlled motion to work your back muscles perfectly.
3. Tricep Dips
Reps & Sets: 12 reps; 2 sets
Benefits: Makes arms and shoulders strong, helps you keep a good run form.
Steps:
- Starting Place: Sit at the edge of a hard seat with your hands set apart by the width of your shoulders. Put the back of your hands on the edge, and your fingers up front.
- Leg Placement: Stretch your legs before you, keep your feet flat. You must be Bend in your knees to stay firm.
- Going Down: Move your weight to your arms and slide off so your hips are off the seat. Go down by moving your arms at the elbows, hold them aimed back.
- Push Up Now: When your arms make a 90-degree bend, push hard with your hands to go back to the start. Try not to use your legs to help you lift up.
- Repeat: Keep doing this move for the set number of times.
Keep your moves smooth and don’t lift your shoulders. This keeps the form right and cuts down on stress.
4. Step-Ups
Reps & Sets: Do 10 reps on each side, do this for 2 sets.
Benefits: Works all main leg parts, adds power and keeps you stable for running.
Steps:
- Starting Position: Stand tall in front of a strong bench or box that can hold your weight well.
- Step Up: Put one foot on the bench. Push off your back leg to lift up. Make sure your knee on the front leg stays right over your foot and keep your body straight.
- High Knee Position: As you move up, pull your back leg up to a high knee spot but do not let it hit the bench.
- Back to Start: Slowly bring your back leg down to the ground, then your front leg.
- Repeat: Do all the reps on one leg, then do the other leg.
If you want to make it more difficult, hold a weight in each hand. Move in a smooth way to stop just using a fast push.
5. Squats
Reps & Sets: 15 reps; 2 sets
Benefits: Builds strength key running muscles strong, cuts down injuries, and helps you move better and faster.
Steps:
- Start: Stand with feet a bit more than hip-wide, toes out a bit. Keep your top body up and belly tight.
- Going Down: Fold at your knees and hips like you’re going to sit in a chair, make sure your knees lineup with your feet and don’t move in. Think about pushing your hips back, not leaning forward.
- Depth: Lower down until your upper legs are almost flat to the ground (or as far as you can), and keep your top half raised.
- Stand Up Again: Push down on your heels and stand up, making sure your hips are all the way out at the top.
- Repeat: Keep your form tight and do the set number of times.
To make it harder, you can keep a kettlebell at your chest (goblet squat) or put a barbell on your upper back (back squat). Keep your back and body right the whole time.
The Essence
Adding strength work to what you do is a big deal for all runners. These key moves hit the main muscle spots, boost power, go-time, and how well you run, all while cutting down on getting hurt. By keeping an eye on doing it right and slowly making it tougher, you’ll make a tough, ready body that can take on what running throws at you, no matter if you’re aiming for a record in a short race or taking on a very long race. Take up these workouts, and see your running get way better!
