Dumbbells exercises that boost running form

Dumbbells exercises when done properly can boost running form.

You can build strength and resilience with these weighted exercises that challenge your entire body and better your runs.

You don’t have to search far and wide to find the best exercises to do with dumbbells. These six movements target key running muscles, fortify strong running form, and test your body in new ways.

Strength training, even with simple dumbbells, helps create a more durable athlete. As runners, we are constantly putting stress on our bodies by pounding the pavement and pushing our limits—the more equipped our body is to handle that stress, the more likely we are to stay healthy and injury-free.

By using dumbbells and challenging your muscles with heavier weights, you train your body to handle an additional load. That stress is something your body has to combat and adapt to in order to grow stronger. If you’re just doing bodyweight movements, you’re missing out on a ton of bang for your buck that you’d get with properly executed weight work.

Here are some dumbbell exercises that will boost running form.

Dumbbell Deadlift

1. Stand with feet hip-width apart, holding dumbbells in front of hips, palms facing thighs.
2. Hinge at the hips by sending hips straight back and bend knees slightly to lower dumbbells along the front of legs, pausing when torso is parallel to the ground.
3. Drive through the feet to return to stand, keeping dumbbells close to the body throughout. Fully extend hips and knees, squeezing glutes at the top.
4. Repeat for 3 sets of 10 reps.

Weighted Step-Up With Knee Drive

1. Stand in front of a step or bench, holding a dumbbell in each hand.
2. Step up with right foot, then drive the left knee up toward your chest so hip and knee form a 90-degree angle.
3. Step back down.
4. Repeat for 3 sets of 8 reps.

Overhead Press

1. Start with dumbbells racked at shoulders, palms facing each other. Press the dumbbells overhead until arms are straight, standing tall throughout.
2. Lower weights back to shoulders.
3. Repeat for 3 sets of 10 reps.

Bent-Over Row

1. Start standing, with a micro-bend in knees and two dumbbells in hands, palms facing each other.
2. Hinge at the hips by sending hips straight back and extend arms in front of you. Draw shoulder blades back and down and keep back flat.
3. Bend elbows to pull weights up to hips, keeping elbows close to sides and back flat with core engaged. Squeeze shoulder blades together.
4. Straighten arms back down.
5. Repeat for 3 set of 10 reps.

Renegade Row

1. Start in a high plank position, hands on dumbbells, wrists under shoulders, feet in a wide stance.
2. Keeping hips steady, pull one dumbbell up to the hip, keeping elbow close to side.
3. Return dumbbell to floor and repeat on the other side.
4. Continue alternating for 16 reps (8 per side). Repeat for 3 sets total.

Weighted Glute Bridge

1. Lie faceup on the mat with knees bent, feet flat on floor, holding one or both dumbbells across hips.
2. Press through heels to lift hips up toward ceiling. Keep core engaged, lifting with glutes and hamstrings rather than lower back.
3. Pause, then slowly lower hips back down.
4. Repeat for 3 sets of 15 reps.

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6 Exercises to Do With Dumbbells That Enhance Running Form

Photo Anete Lusina