Javi Lara Offers Dumbbell Total Body Workout for Runners

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Who hasn’t thought more than once about using their free time during the holidays to train and strengthen their physique? Well, it’s time to move on with that motivation.At Runner’s World, we value Join our August Coach of the Month Javi Lara, an athlete who loves a challenge and personally prepares runners at his sports center KX Training Centerin the center of Valencia or through his online channel KX Virtual Online Coaching and YouTube channel Kuuuxy to show his challenges, how he trains or give advice to the runners community.

Javi Lara (better known as @kuuuxy on Instagram) prepares us to wrap up our August routine whole body, Strengthening all muscle groups will help us become a more well-rounded runner and better able to eliminate his marks.The routine shown to us is 8 exercises with 5 kg dumbbells each to build muscle strength. Why Strength Training? Just to strengthen the key muscles involved while running and increase cardiovascular strength. These exercises will engage your shoulders, core, outer hip muscles, and muscles around your ankles to propel you to the finish line with more energy and strength.

Before you start your routine for the last week of August, heed some advice from Javi Lara.

For those forgotten runners, what workouts are right for you?

Strength training is one of the most forgotten items of runners in general, but it is essential for runners because of its many transferable benefits to the race. It delays muscle fatigue, improves stride propulsion, strengthens joints and muscles to reduce injury… From minute one, you have to take your strength training as seriously as you do running in your shoes. For runners, this particular job should be done at least a few days a week.

What races do you like to compete in?

I am a person who loves a challenge. I did all sorts of tests and it was super in-depth. I am a cross country racer. I adapt to any distance and any surface. It’s the same thing with me running a 24 hour run on a track or a 5K over a 100km super hill.

How do you plan for these different races?

Obviously career plans are different, but The foundation is to prioritize strength training and mental training, Another great forget. You have to be prepared for what you’re going to face because there are always going to be adverse situations that won’t make your job any easier, you have to be in a constant battle between your legs, your heart and your head, for everything things and constantly struggle. Ultra runner, you will experience many hours of loneliness, pain and all that comes with it.

What motivates you most about your work as a coach?

Engage with athletes. Find out how they worked hard to achieve their goals and be a part of their achievement. Seeing their satisfied faces as they cross the finish line is a great engine that drives me because there is nothing I love doing more than my job.

the fourth week

full body dumbbell

1 – squat

• Hold a dumbbell in each hand at shoulder height.
• Stand with feet shoulder-width apart, toes pointing slightly outward.
• Bend your knees and lower your hips as if sitting in a chair.
• Keep your back straight and lower until your thighs are parallel to the floor.
• Push through your heels back to the starting position.
• Perform 3 sets of 8-10 repetitions with 60 seconds of rest between sets.

2 – Dumbbell Romanian Deadlift (3 sets of 8-10 reps)

• Hold a dumbbell in each hand, in front of your thighs, with your palms facing your body.
• Keep your legs slightly bent and your back straight.
• Lean forward from the hips while keeping the back straight and the dumbbells close to the legs.
• Lower the dumbbells until you feel a stretch in your hamstrings.
• Return to the starting position by contracting the glutes and hamstring muscles.

3- Dumbbell Shoulder Press

• Hold a dumbbell in each hand at shoulder height, palms facing forward.
• Stand with your feet shoulder-width apart, slightly bent.
• Push the dumbbells up until the arms are fully extended.
• Slowly lower the dumbbells back to the starting position.
• Perform 3 sets of 8-10 repetitions with 60 seconds of rest between sets.

4- Biceps Curl (3 sets of 8-10 reps)

• Hold a dumbbell in each hand, palms facing forward.
• Stand with your feet shoulder-width apart, slightly bent.
• Keeping your elbows close to your body and contracting your biceps, raise the dumbbells toward your shoulders.
• Slowly lower the dumbbells back to the starting position.
• Rest 60 seconds between sets.

5- Triceps (3 sets, 8-10 reps)

• Hold a dumbbell in each hand and raise your arms overhead.
• Bend your elbows and lower the dumbbells behind your head, keeping your elbows steady.
• Extend your arms upward, returning to the starting position.
• Rest 60 seconds between sets.

6- Row (3 sets of 8-10 repetitions)

• Stand with legs slightly bent, holding a dumbbell in each hand, palms facing inward.
• Lean forward from the hips while keeping the back straight.
• Pull the dumbbells out to the sides, squeezing the shoulder blades together. Slowly lower the dumbbells back to the starting position.
• Rest 60 seconds between sets.

7- Lunge (3 series, 8-10 repetitions per leg)

• Hold a dumbbell in each hand with your arms at your sides.
• Step forward with one leg, lower your body, and bend your knees until your legs form a 90-degree angle.
• Keep your back straight and torso upright.
• Push through the heel of the front foot to return to the starting position.
• Alternate legs with each repetition.
• Rest 60 seconds between sets.

8- Dumbbell Hold Plank: (3 sets, 30 seconds each)

• Place your hands on the floor shoulder-width apart, holding a dumbbell in each hand.
• Stretch your legs back and keep your body straight, supporting yourself on your hands and feet.
• Hold this position for 30 seconds, keeping your core contracted and your back straight.

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text: Lola Lopez – @lolai_lopez

video: Daniel Valdemore “Valde” – @srvalde

Video Assistant: Joan Bravo – @joanbrsa

photo: Fernando Gomez – fernando_roi

Manner and behavior: Tatigaru – @tatigaru.makeup

Clothes and shoes: Brooks – @brooksrunninges Cap: Prozis – @prozisespana

Sports Equipment: Bodytone – @bodytonefitness