And if you're allergic to running, it's still a great muscle torcher.

If you're someone who laces up your sneakers to log early morning miles, has a penchant for smashing race PRs, or just likes to clear your head with a jog after work, you already know how important warm-ups, cool downs, and stretches are to your running routine. But there’s another non-negotiable that really *needs* to be part of your weekly workout schedule, especially if you want to get better at running: strength training.

In fact, total body strength training has so many benefits for runners, it’s hard to pare them down into a simple list. In general, there are three main categories it hits on: powering up your energy efficiency and endurance, improving your balance and flexibility, and preventing injuries.

At a basic level, strength training works on your balance, coordination, and flexibility, which prevents falls during runs, says Steve Stonehouse, CPT, a certified personal trainer, running coach, and director of training and experience for Body Fit Training. A 2019 study found that building a strong core is especially important for runners because it stabilizes your lower back, pelvis, and hips, and helps you maintain proper form, even when the going gets tough. That, in turn, boosts your energy efficiency and stamina. Longer, faster runs with less fatigue? Sign. Me. Up.

Meet the expert: Steve Stonehouse, CPT, is a certified personal trainer, running coach, and the director of training and experience for Body Fit Training.

Resistance training also works on a cellular level to improve your overall bone development, which is especially important if you’re the kind of runner whose knees, ankles, hamstrings, and quads are prone to running injuries, according to Stonehouse. And, of course, there's the fact that strength training will help you burn calories more efficiently and reduce abdominal fat, Stonehouse adds.

TLDR: If you want to maximize your full running potential, you need to train your *entire* body.

Ready to get a move on? Women’s Health has the perfect, quick workout, programmed by Stonehouse, that is specifically designed to make you a better, faster runner. And it'll help you get get sculpted and strong even if you're not into running. Depending on your weekly mileage and goals, Stonehouse suggests incorporating this routine into your sweat sesh at least two or three times per week, either before you head out on a run or on a rest day.

Time: ~20 Minutes | Equipment: Dumbbells | Good for: Total Body

Instructions: For each of the 6 moves below, do 12 reps of each, in order, for as many rounds as possible (AMRAP) over the course of 6 minutes. Rest for 90 seconds, then repeat this 6-minute circuit two more times for a total of three rounds. Complete this circuit two to three times per week.

Why it rocks: This starting move incorporates your upper and lower body, so it’s an awesome way to start your strength workout since you’ll be activating your entire body from the beginning, says Stonehouse. It’s also a great move for runners because taking the weight overhead hones your balance and stability skills, which are critical for running efficiency, form. And of course, that will make injuries less likely, he explains.

Why it rocks: “Whether people realize it or not, runners spend the entire running workout on one leg, so lunging will strengthen each leg independently and improve your single-leg balance,” Stonehouse says. Plus, the rotational demand in this movement will help strengthen the core, which is necessary for supporting your hips, pelvis, and lower back while you run.

Why it rocks: Since this move starts in a plank position, you’re automatically firing up your core, says Stonehouse. From there, the renegade row portion of this movement will strengthen the upper back, which can improve your posture and ultimately your running form, he explains.

Why it rocks: “This exercise is dynamic because you’re engaging your core and posterior chain with the hip bridge,” says Stonehouse. If you choose to add a chest fly (not shown), and integrate the chest and shoulders as a result, you get a total-body burner.

Why it rocks: If you haven’t already caught on, a strong core is critical for runners and this move is guaranteed to torch your abs, says Stonehouse. Plus, if you add weight with a dumbbell while you "crunch," the move will target your obliques, which are important for staying strong in your running form, he adds.

Why it rocks: This move is *chef's kiss* for building strength in your entire posterior chain including your hamstrings, glutes, and lower back, Stonehouse notes. You can also expect some core activation since your abdominals and obliques will fire with each rep.

Andi Breitowich is a Chicago-based writer and graduate student at Northwestern Medill. She’s a mass consumer of social media and cares about women’s rights, holistic wellness, and non-stigmatizing reproductive care. As a former collegiate pole vaulter, she has a love for all things fitness and is currently obsessed with Peloton Tread workouts and hot yoga.  

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