Running: how to build all-over body fitness

Improve your running performance by adding some simple exercises to your off-season routine

Credit: Remy Whiting

To be a strong, well-rounded athlete you need to avoid injury, be fit enough to maintain speed to the end of the race and complete tough training sessions day after day. This takes more than just swimming, biking and running. While it’s possible to work on strength and conditioning (S&C) during ‘normal’ training, it’s important to target this type of fitness specifically.


This session incorporates some S&C within your run to work on your strength and to add an extra challenge! Try to keep the transition time between the exercises and the run sections as short as possible to keep the demand on your body high.

The set is split into sections that contain an S&C exercise and a run. The exercises target some of the key areas that need to be strong and supported for ultimate running performance.

Top tip: hold good technique

Make sure you’re holding good technique through your exercises to avoid injury. Hold your core tight on the plank/sit-ups/press-ups and squeeze your glutes during the squats. 

The all-over body workout session 


 Glute activation into 10mins easy run

 Main Set

2 x 20-40 calf raises into 5mins moderate run 

2 x 20-40 press-ups into 5mins vigorous 

Glute activation into 5mins easy

10mins vigorous into 20 deep, slow squats 

2mins rest or easy run

30sec plank; 30 sit-up pulses; 15 press-ups into 15mins moderate


5mins easy

5mins light stretching of key muscles

Adapt for beginners

The idea is to push the muscles so that they begin to fatigue. Feel free to reduce the rest of the exercises if it’s too much. 

Adapt for Ironman


Long-distance triathlon running is all about maintaining efficiency and technique through the second half of the run. Add a 40min effort at Ironman pace after the main set to challenge your ability to run strong when fatigued.