Markus Andrews

When it comes to strength exercises and runners, it’s kind of like tweens at the school dance. Strength training on one side of the dance hall, running on the other side. But reality check: strength training for runners isn’t just essential – it makes the whole event better, too. “The stronger you get, the more resilient your body will become to the demands of running,” says Raeesa Solwa Mehtar, a biokineticist, running coach and 2017 Women’s Health Next Fitness Star top ten finalist. “Strength training will also help you run faster and more efficiently.”

If you’re an avid runner, chances are you’re not a huge fan of the gym and, in particular, anything to do with weights, machines or strength training in general. Sounds familiar? Then you could be missing out. “The cardiovascular benefits of running are well known; however, running is a high-impact sport with repetitive motion,” says Mehtar. “Strength training is important to help you build a stronger, injury-resistant body.

Why Is Strength Training Essential For Running?

Strength training is essential, not only for runners, but women everywhere. That’s because it strengthens muscles and joints, which prevents muscle and bone loss – and supports your independence in later years. For runners, strength training regularly improves performance and reduces injury risk. For female runners specifically, strength training is crucial for power and stability, especially targeting the glutes, hamstrings, quads, core, and pelvic muscles. Strengthening these areas protects knees, hips, and lower back from injury.

READ MORE: How To Exercise During Perimenopause To Maintain A Healthy Body Composition

How Often Should Runners Train Strength?

Aim to slot two to three strength training sessions in your schedule every week, even if it’s just 15-20 minutes at the tail end of a run. Ideally, aim for 30-45 minutes. The moves in this workout are perfect for anytime, and require little to no equipment. No stability ball? Use a soccer or netball ball, or do the moves on the floor.

The Adaptable Running Strength Training Workout

This workout, developed by Mehtar, is designed to strengthen your core and lower body (essential for running!). Strong legs will be resilient enough to withstand the demands of a long, hard run and have the stamina to carry you to the end. A strong core will keep you stable and supported, especially as your legs become fatigued, so you don’t fall victim to bad posture or imbalances.

Stability Ball Glute Bridge

Lie on your back with your feet on a stability ball and knees bent.

Engage your core, squeeze your glutes, and lift your hips until your body forms a straight line from shoulders to knees.

Hold briefly, then lower hips slowly without touching the ground. That’s one rep.

Repeat: 15 reps

READ MORE: Exactly How To Find The Right Exercise For Your Goals

Single-Leg Glute Bridge with Stability Ball

Lie on your back with one foot on the ball and the other leg extended straight.

Engage your core and glutes, then lift your hips into a bridge position, keeping the raised leg aligned with your torso.

Lower hips with control. Switch legs. One rep = one on each leg.

Repeat: 10 reps (per leg)

Stability Ball Plank

Place your forearms on the stability ball and extend your legs behind you, balancing on your toes.

Keep your body in a straight line from head to heels, engage your core, and avoid sinking hips or raising your buttocks. Hold steady.

Hold for 30 to 45 seconds.

Stability Ball Knee Tucks with Push-Up

Start in a plank position with your shins on the ball.

Keeping your core tight, pull your knees toward your chest by rolling the ball forward.

Extend legs back to plank.

Then, perform a push-up by bending elbows and lowering chest toward the ground.

Straighten back up to plank position. That’s one rep.

Do 10 reps.

Tip: No stability ball? Use sliders, like on the left. A towel or piece of paper works fine.

READ MORE: 4 Moves That’ll Help You Build Seriously Strong Legs

Single-Leg Stability Ball Lunges

Place one foot on the ball behind you with the other foot firmly on the ground.

Lower your hips into a lunge by bending the front knee and maintaining balance. Keep your torso upright and knee aligned over your toe.

Push back to start. Switch legs. One rep = one on each leg.

Repeat: 10 reps (per leg)

Renegade Rows

Start in a high plank with a dumbbell in each hand. Keep your body straight and core tight.

Lift one dumbbell toward your waist, keeping elbow close to your body.

Lower it back down and repeat on the other side without twisting or sinking your hips. One rep = one on each side.

Repeat: 10 reps (per side)

Walking Lunges

Step forward with one leg and lower your hips until both knees are bent at about 90 degrees.

Keep your torso upright and front knee behind your toes.

Push through the front heel to step forward with the other leg and repeat. Switch legs. One rep = one on each side.

Repeat: 10 reps (per leg)

Watch Raeesa perform the moves:

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READ MORE: Can Pilates Double As Your Strength Training Workout? More

A recent study of South African office workers suggests that a significant number are sitting even more than the global average. Self-reported data from a Johannesburg-based study found that desk-bound adults spend around 12 hours a day seated, with most of that time happening during work and commuting hours. Other research has shown that total sitting can range between 8.5 and 13.5 hours per day, with 90% of office workers sitting for more than five hours and 65% sitting for over seven.

Prolonged sitting has serious implications for health, especially in South Africa, where non-communicable diseases such as hypertension, diabetes and heart disease are among the leading causes of illness. Research from the University of the Witwatersrand shows that even light activity – like standing up regularly or taking short movement breaks – can help maintain healthier blood pressure, lipid and metabolic profiles, even if more intense exercise falls below WHO recommendations.

READ MORE: This Is Why You’re Starving After An Intense Day At The Office

A South African trial using height-adjustable sit-to-stand workstations demonstrated modest but meaningful reductions in daily sitting (around –9.3 minutes/day) and small improvements in BMI, blood pressure and cholesterol over 12 weeks. When combined with simple behaviour-change strategies, these approaches show real promise for urban office workers, helping counteract the health risks associated with extended sitting.

But fitting more movement into a desk-bound workday is easier said than done. That’s why we’ve spoken to experts for practical tips on how to integrate micro-bursts of activity throughout your working day.

1. The 30:2 Rule

“Set a timer to stand up and move for two minutes every 30 minutes. Walk to refill your water, stretch your hips, or do calf raises at your desk. Small, frequent breaks outperform one long workout when it comes to reducing stiffness and boosting circulation,” says celebrity strength coach Michael Baah.

2. The “Glute Switch-on” Reset

Ever been sitting at your desk for so long that it feels like your glutes have melted into your chair? Yeah, same. Well, Baah has a tip: “Twice a day, perform 3 sets of 10 glute bridges or standing hip extensions by your desk.” He says clients usually report less lower back tightness and more energy after just one week of doing this.

3. Walking Calls And Micro-lunches

When you don’t have to physically be at your desk, use any opportunity you can to move. “Take every phone call standing or walking, and break up your lunch hour into two 15-minute walks before and after eating,” suggests Baah. “These micro-walks improve digestion, mood and calorie burn without cutting into work time.”

4. Desk Mobility Flow

When being at your desk is kind of necessary, Baah says there are still opportunities for powerful movement. Using your chair as a prop, he advises the following:

Seated spinal twists (5 each side)

Standing hamstring stretch (20 secs each leg)

Chest opener using the desk edge (hold 20 secs)

These movements should help counteract hunched posture, says Baah.

READ MORE: “I’m A Yoga Instructor And Do These 8 Moves To Open My Hips And Loosen Tight Lower-Body Muscles.”

5. The 100-Rep Challenge

For more little-and-often movements, Baah suggests what he calls the 100-rep challenge: “Spread 100 bodyweight reps – squats, push-ups against the desk, calf raises – throughout the day. It’s simple, non-intrusive and keeps muscles engaged all day long.”

While 100 might seem like a daunting number, if you spread the reps throughout the day, you’ll do them more quickly than you think. Plus, lowering that goal is totally fine, too. Any movement is better than none.

“These hacks are simple, but the results are dramatic. My clients report increased energy, reduced pain and even weight loss by simply integrating these into their routine – without needing a gym,” adds Baah.

6. Dead Hangs

You might need to install a pull-up bar for this one (you can find lots of cheap options online to set up on a door at home), but dead hangs can be a great way to help reverse the effects of hunched posture, says Joey Bull, a fitness instructor.

“Just hang from [the bar] for 10-30 seconds. It decompresses the spine, strengthens grip – key for healthy ageing – and boosts shoulder health,” she adds.

7. Hopping

Bull also highlights the power of hopping. “Hop on one leg while waiting for the kettle to boil or whenever you remember. It’s not just fun, it improves balance, strengthens leg power and boosts neuromuscular connections,” she says. “Strong legs mean better circulation and support for brain health too.”

While you might be keen to reserve this one for WFH days, we reckon it could be a great office conversation starter, too.

8. Brush And Balance

Before and after the working day, there are lots of ways you can incorporate more micro-movements, including when you’re brushing your teeth.

“Stand on one foot while brushing your teeth and switch halfway. Try closing your eyes too,” says Bull. “It’s a simple balance hack that trains your core, ankles and brain at the same time.”

9. Backwards Walking

Provided you can do so safely, Bull also recommends a bit of backwards walking. It’s wise to ensure nobody else is around (or any other hazards) and to start with just a few strides – but it can have some potentially powerful benefits.

“It activates different muscles, improves coordination and sharpens spatial awareness and is also linked to better memory and focus,” says Bull.

READ MORE: Power Walking Amps Up The Health Benefits Of A Daily Stroll – Here’s How To Do It Right

10. Dance

Look, we appreciate this is one you’ll likely definitely want to save for WFH days, but Bull says you should never underestimate the power of a good 60-second boogie.

“Put on one song and dance like no one’s watching. It lifts your mood, improves heart health, coordination and gets your lymph system moving. One song, that’s it,” she says.

11. Maximise Micro-movements

“As a personal trainer, I see the impact of prolonged sitting on posture, mobility and overall health almost daily,” says Federica Gianni. “One of the simplest but most effective strategies is to integrate more frequent movement into your workday.”

She says that even a few air squats or dynamic stretches like arm circles and leg swings “can help counteract stiffness and boost circulation.”

“If you’re able, consider using a standing desk or alternating between sitting and standing throughout the day to reduce hip flexor tightness and spinal compression,” she adds.

Other micro-movements Gianni suggests are: calf raises while brushing your teeth, taking the stairs instead of the lift whenever possible and pacing while reading emails.

READ MORE: “I’m A Trainer And Do These 11 Shoulder Stretches Weekly To Combat Stiffness And Improve Posture”

12. TV Lunges or Sofa Squats

So, you’ve settled onto the sofa for the evening to dig into a new series? We don’t blame you. However, an easy way to slip some more movement into your sofa slump is to do a few lunges or squats every so often.

“Do 5 squats or lunges every time there’s an ad break or scene change. It adds up without feeling like a workout, and it’s great for circulation and energy,” says Gianni.

13. “The Movement Jar”

“Ultimately, it’s about being intentional, building small, consistent habits that get you moving more and sitting less throughout your day,” says Gianni. Another fun way to do that? Setting up a “movement jar” on your desk.

“Fill it with slips of paper, each listing a quick activity: 10 jumping jacks, 20-second plank, wall sit, dance break, or even a yoga pose. Every hour, pull one out and do it,” she says. “It turns movement into a game, keeps your body engaged and breaks the monotony of the workday.”

READ MORE: The 2 Best Office Lunches You Can Prepare Ahead Of Time

14. Stability Ball

While you’re not strictly spending less time sitting with this one, replacing your desk chair with a stability ball for short periods can help engage your core and improve your posture, adds Gianni.

15. Mini Stepper or Under-desk Bike

With lots of affordable options for these online, Gianni says they are a great way “to sneak in low-impact cardio while working.”

“These small shifts add novelty, keep you alert and turn your workspace into a low-key wellness zone,” she adds.

This article by Hannah Bradfield was first published on Women’s Health UK. Additional reporting added by the Women’s Health SA team. More