Although it may not be every runner’s favourite activity, a solid strength and conditioning routine is something that we all need in our training toolkit. Building strength can not only help to prevent injury, but also, as studies show, have a direct positive impact on your speed and endurance.

Of course, this is something that Josh Kerr, middle-distance runner and former Runner’s World cover star, knows well. Earlier this month, at the London Diamond League, the Scot rewrote the history books by running a mile in 3:42.66 – a new men’s mile world record.

A recent YouTube video from Track All Access gave us an insight into the strength training routine that helped him to 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 the mile.

Josh Kerr’s strength workout

Here, we’ve included the exact weights that Kerr uses – make sure that you adjust them to suit your own ability.

Complete two sets

A1: Wall sit isometric calf raise x 20 reps

A2: Push-up With T-spine rotation x 10 reps (5 each side)

A3: Cat cow with knees elevated x 30 seconds

Complete three sets

B1: Kettlebell swing x 15 reps with 20kg

B2: Medicine ball slam x 10 reps with 3kg

B3: Bench side plank with hip drop x 20 reps (10 each side)

Complete three sets

C1: Barbell Romanian deadlift x 5 reps with 70kg

C2: Dumbbell bench press x 8 reps with 36-40kg

C3: Pull-up x 5-8 reps

C4: Anti-rotation press-out (pallof press) x 30 reps with 22kg

How 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

  • 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.

Kettlebell swing

  • 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.

Medicine ball slam

  • 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.

Bench side plank with hip drop

  • 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.

Barbell Romanian deadlift

  • 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.

Dumbbell bench press

  • 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.

Pull-up

  • 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.