30 Min. Runner‘s Strength Workout w/ DBs | Knee Stability, Single Leg Work & Core

🏃🏼‍♀️ A 30 min. lower body strength + unilateral stability workout to help runners build a stronger foundation in order to minimise injury-risk and improve running economy.
🎯 Target Areas: feet, ankles (M. tibialis anterior, calves), knees & hips (quads, hamstrings, glutes), core (abs + lower back)
💭 How To Use: as a gym-based or home workout training
🔧 Equipment: 1-2 dumbbells or kettlebells (I used 2x8kg, 1x10kg)
📺 Related Content: • Running Routines
#runnersworkout #runnersstrength #lowerbody
Hey team! Here’s a strength & conditioning workout specifically targeted towards runners who benefit from unilateral strength, strength endurance, hip & knee stability and a strong posterior chain.
See you on the mat! 🔥
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🤸🏼‍♀️ Outfit: wearing @lululemon @lululemoneurope | Ad
🎶 Spotify Workout Playlists: spoti.fi/3VurQnH
DISCLAIMER
The content on this channel is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read or seen on this channel.
Julia Reppel (@julia.reppel) hereby disclaims any and all liability to any party for any direct, indirect, implied, punitive, special, incidental or other consequential damages arising directly or indirectly from any use of the video content, which is provided as is, and without warranties.

[@petruskapxk]

Please more of these! 🤩🤩 You are one of the fews whose workouts are fun and great!

[@julia.reppel]

thank you so much 💕

[@turkeysandwich001]

Maybe I need to cancel my gym membership 😀😀!

[@julia.reppel]

👀👋🏼😋

[@Run_GMD]

Great workout! Just what I needed for my run training. More, please! 😊

[@julia.reppel]

always adding to our runner‘s playlist 😎👋🏼🏃🏼‍♀️

[@juliatirabassi778]

Sweet! Long awaited for this (aspiring more than anything) runner!! I'm stoked to add this into my weekly workout rotation for spring/summer. Thanks, J!

[@julia.reppel]

my absolute pleasure 😍👏🏼

[@Nomad9715]

it was perfect! thanks 🙏

[@4TheLoveOfHockey]

I have just started jogging... slowly, to ensure I don't injure my back again. Thank you!

[@julia.reppel]

a good foundation is key 🔑 personally, I‘ve also done a gait/running analysis which was hugely helpful

[@elrofoshow]

Go, go ... Go!!!!!

[@julia.reppel]

😎😎😎

[@sheilawalkowiak8333]

🏃🏼‍♀️ Absolutely loved this runner's strength workout, Julia! As a beginner runner, I found the exercises incredibly helpful for building lower body strength and stability. The clear instructions made it easy to follow along, and I can already feel myself getting stronger with each session. Thanks to your guidance, I've been able to progress steadily, and last week I achieved my first 10 km. Today, despite the challenge, I managed to push through and complete my first 11 km! Your workouts are truly making a difference in my journey as a beginner runner. Can't wait to see what's next! 💪🔥

[@franberlin77]

Yours are the most functional workouts I've ever done.

[@julia.reppel]

👏🏼👏🏼👏🏼

[@MagB93]

Was an awesome workout! Lucky me - just saw this upload after the pre run warmup video and hence knew excactly what to do next

[@julia.reppel]

here you are 😎👋🏼

[@aprilwoodworth5034]

YESS thank you I’ve been looking for a good strength for runners workout 🏋️‍♀️

[@Mariana-em6yj]

OMG! I needed this, it was super fun. Thanks ✨🫶

[@julia.reppel]

😍 my pleasure 👋🏼

[@msforest833]

Love the running focus.

[@nathalieinderbitzin6091]

So precious! Thank you very Much Julia! Loved it at 100% 🎉❤

[@julia.reppel]

thank you Nathalie 😍

[@littleanina8765]

Ich liebe deine Workouts (und auch die Mobility sessions) einfach 👏🏻👏🏻👏🏻 so eine gute mischung aus kraft & balance. Danke für den Content - ich liebe alles daran!

[@hermanbraker18]

Thanks for this workout love that workout with dumbbells

[@julia.reppel]

yeah Herman 👏🏼

[@camillejosse]

Excellent workout! Ran my first marathon in 4h19 last weekend. Your brilliant workouts and mobility sessions definitely had a massive impact on my training😸 Cheers for that Julia 🙏 Next objectives: 46km in June and 50km in July!

[@laiemnik]

Божественна! Благодарю! Берегите ноготки!❤

[@Terrilyn_Austen]

LOVE THIS!!!!!!! Thank you!

[@julia.reppel]

appreciate it Terrilyn 😍

[@littleanina8765]

Thanks

[@Lovelife10934]

I don’t run! But this was great! I have been trying to make sure to try and strength my knees and this help for you! Thank you! God bless!❤️🙏🏻🙌🏻✝️

[@Deborah66666]

Perfect - just started running again after knee injury, thank you!

[@julia.reppel]

let‘s get those knees strong 🤟🏼🔥👏🏼

[@dylanjodun]

Thanks ❤.. this was a superbe wk .. as a runner I will keep routine at least 2 a week .. .. you’re great Miss ❤

[@julia.reppel]

getting after it 👏🏼

[@wyldflower.]

This 🔥

[@julia.reppel]

😍

[@amandaelle_]

I’m not running at the moment but love this to build up strength for when I get back into it later this year!!

[@julia.reppel]

yeaaah Amanda 😍

[@StefanG84]

Danke!

[@julia.reppel]

danke dir 🤗

[@samz1702]

We need more like this

[@julia.reppel]

😍 noted

[@leeburford2385]

Awesome! Please can you do Upper body & Core for runners too!

[@julia.reppel]

great idea, noted 🤗

[@pao6645]

I love you 😅🎉 you are an Angel!

[@julia.reppel]

🥹🙏🏼

[@VTlounge]

Not a runner, but this is a great workout. Still sore the following morning. Definitely helped me identify some weaker areas. Thank you!

[@julia.reppel]

Love that you tried it anyways 👏🏼🔥

[@zoqqq-fz6xu]

does this help like build muscle or lose weight?

[@emanshijazi]

How many times a week would you recommend doing this workout to begin building strength for running?

[@julia.reppel]

1, max. 2 times but that depends on your overall schedule with runs included! you want to make sure you recover well after this if running is your primary goal 🤗

[@chevyc10er63]

The "Bear and plank walkout" holy porkandshitz, and I do like the crunch heal drop, first time trying and is a nice burn, but the Bear/ plank, 💦

[@julia.reppel]

SWEATINNNNN

[@Rover08]

I like your workout techniques. What I do not like is how you train the body in an unbalanced way. Working one leg and then moving into a compound exercise without training the other leg before hand does not make sense to me. I believe this is improper instruction and you might want to think about your approach.

[@justinl.175]

Ended my night with this. Pretzel hold 🥨 is remarkable. Much Love! Thank you!

[@julia.reppel]

love a good pretzel - or pretzel hold 😋