It may not be every runner’s favourite activity, but a solid strength and conditioning routine is something we all need in our training toolkit. Not only can time in the gym help prevent injury, but studies also show that building strength can have a direct impact on your speed and endurance.
Of course, that’s something Josh Kerr – middle-distance runner and new men’s mile world record holder – knows well. At the weekend, the Scot wrote his name into the history books by running a 3:42.66 mile at the London Diamond League.
A recent YouTube video from Track All Access also gave us an insight into the strength training routine that helped him get there.
The video shows Kerr training alongside his teammates at Brooks Beasts Track Club in Albuquerque, New Mexico, as they work through a series of 10 targeted movements.
As well as the expected leg-strengthening exercises, the workout includes movements designed to improve core stability and develop explosive power – both of which are essential for runners, particularly those racing over shorter distances like Kerr.
Josh Kerr’s Strength Workout
We’ve included the exact weights Kerr uses, but make sure you adjust them to suit your own ability.
Complete 2 sets
A1: Wall Sit Isometric Calf Raise x 20 repsA2: Push-Up With T-Spine Rotation x 10 reps (5 each side)A3: Cat Cow with Knees Elevated x 30 seconds
Complete 3 sets
B3: Bench Side Plank with Hip Drop x 20 reps (10 each side)
Complete 3 sets
C3: Pull-Up x 5-8 repsC4: Anti-Rotation Press-Out (Pallof Press) x 30 reps with 22kgHow to Do the MovesWall Sit Isometric Calf Raise
- Stand with your feet hip-width apart and lean against a wall. Slide down until your hips and knees are at 90 degrees, with your thighs parallel to the floor.
- Maintaining the wall sit, lift both heels off the ground and press through the balls of your feet until you’re on your toes.
- Pause briefly, then slowly lower your heels back to the floor under control.
Push-Up with T-Spine Rotation
- Begin in a high plank position with your hands slightly wider than shoulder-width apart. Brace your core and keep your shoulders away from your ears.
- Lower your chest towards the floor, allowing your elbows to track at roughly 45 degrees.
- Press explosively back to the top.
- Lift your right hand from the floor and rotate your torso, reaching towards the ceiling. Follow your fingertips with your eyes.
- Complete another push-up before repeating on the opposite side.
Cat Cow with Knees Elevated
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- Start in a tabletop position with your shoulders over your wrists and your knees slightly wider than hip-width apart.
- Tuck your toes under and lift your knees just off the floor.
- Round your back as much as possible, spreading your shoulder blades and tucking your chin.
- Slowly arch your back, taking two to three seconds to move into full spinal extension while squeezing your shoulder blades together.
- Continue alternating between flexion and extension.
- Stand with your feet slightly wider than hip-width apart, with the kettlebell about a foot in front of you.
- Hinge at your hips and reach for the handle while keeping your back flat.
- Pull the kettlebell powerfully between your legs to initiate the movement.
- Explosively snap your hips forwards to drive the kettlebell to eye level.
- Keep a relaxed grip and let the momentum do the work.
- Guide the kettlebell back between your legs and repeat.
- Stand with your knees slightly bent, holding a medicine ball overhead with your arms extended.
- Hinge forwards and use your core to slam the ball into the floor about a foot in front of you.
- Let your arms follow through, then pick the ball up and repeat.
- Lie on your left side with your top leg resting on the bench and your bottom leg bent in front of you.
- Brace your core and raise your hips until your body forms a straight line.
- Lower your bottom hip until your lower leg touches the floor, then drive your hips back up.
- Stand tall with your feet underneath your hips, holding the barbell in front of your thighs.
- Push your hips back with a flat back, as though you’re shutting a car door with your glutes.
- Keep your knees softly bent and your shins almost vertical.
- Lower the bar until you feel a stretch in your hamstrings, then drive your hips forwards to return to the start.
- Lie flat on a bench with your feet planted firmly on the floor.
- Press a pair of dumbbells above your chest with your arms extended.
- Lower the weights until they reach the outside of your chest.
- Pause briefly before pressing them back to the starting position.
- Hang off the bar completely straight in a dead hang.
- Next tighten your abs and get into the hollow position.
- Un-shrug your shoulders.
- Pull your elbows down until your chest touches the bar.
- Lower back down, under control and in the hollow position.
- Relax, before getting back into hollow position and repeating the process.
Anti-Rotation Press-Out (Pallof Press)
- Hold the cable handle with both hands in front of your navel.
- Step away until there’s enough tension in the cable.
- Press your hands straight out in front of you, resisting any rotation through your torso.
- Return your hands to your stomach under control and repeat.
If there’s one thing Kori Sampson knows, it’s how to optimise your body composition for performance. To tap into his knowledge as an elite athlete and coach, we asked him to create a 4-week plan to help you move faster, recover quicker and keep pushing when the fatigue sets in – all while improving your muscle-to-fat ratio.
Ready to build muscle, burn fat and come out the other side looking, feeling and performing better? Click here to get 14 days of free access to the plan via the Men’s Health app.
Lauren Geall is deputy site editor for Women’s Health UK and Men’s Health UK. She graduated from Exeter University with a BA in English Literature before studying an MA in Magazine Journalism at City, University London. She’s been writing about health, fitness and wellbeing for over five years, with a total of seven years in digital journalism. Prior to her current role, she worked at Stylist as the acting health and fitness editor. As well as being a keen runner, Lauren is passionate about women’s sport and can often be found cheering on Arsenal Women at the Emirates or keeping tabs on the Red Roses’ latest win.