HOW TO LIFT WEIGHTS TO

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LIFT HEAVY WEIGHTS WHERE YOU WOULD MAX OUT AT 12 REPS.

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LIFT 2-3 TIMES A WEEK. ONE TIME IS BETTER THAN NONE.

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DON'T LIFT TO FAILURE BUT DON'T LIFT TOO LIGHT EITHER.

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DO SIMPLE MOVES LIKE LUNGES, SQUATS, & DEAD LIFTS.

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DON'T FORGET YOUR CORE! PLANK VARIATIONS ARE GREAT!

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DON'T EVER LIFT THE DAY BEFORE A HARD RUNNING WORKOUT.

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INSTEAD, LIFT AFTER RUNNING WORKOUTS. KEEP EASY DAYS EASY.

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MIX IT UP. CHANGE YOUR ROUTINE EVERY 3-4 WEEKS.

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KEEP IT UP. LIKE RUNNING, YOU ONLY SEE LASTING BENEFITS WITH CONSISTENCY.

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GET MORE AT THEMOTHERRUNNERS.COM.

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HOW TO LIFT WEIGHTS TO

HOW TO LIFT WEIGHTS TO

RUN FASTER

LIFT HEAVY WEIGHTS WHERE YOU WOULD MAX OUT AT 12 REPS.

LIFT 2-3 TIMES A WEEK. ONE TIME IS BETTER THAN NONE.

DON'T LIFT TO FAILURE BUT DON'T LIFT TOO LIGHT EITHER.

DO SIMPLE MOVES LIKE LUNGES, SQUATS, & DEAD LIFTS.

DON'T FORGET YOUR CORE! PLANK VARIATIONS ARE GREAT!

DON'T EVER LIFT THE DAY BEFORE A HARD RUNNING WORKOUT.

INSTEAD, LIFT AFTER RUNNING WORKOUTS. KEEP EASY DAYS EASY.

MIX IT UP. CHANGE YOUR ROUTINE EVERY 3-4 WEEKS.

KEEP IT UP. LIKE RUNNING, YOU ONLY SEE LASTING BENEFITS WITH CONSISTENCY.

GET MORE AT THEMOTHERRUNNERS.COM.

GET MORE AT THEMOTHERRUNNERS.COM.