Strength for runners
Make room for supporting strength work around the running you love.
Gym Monster 3
Speediance, as seen in
Hip extensions, calf raises, split squats and squats from the owner demonstration.
From this owner’s running-strength routine. Watch the Gym Monster owner story ↗
Strength work can complement running. One small trial found improved running economy after runners added heavy strength sessions to their usual training.
Adding three weekly heavy half-squat sessions improved running economy in the intervention group.
17 well-trained runners; eight-week intervention. Specific heavy-squat protocol in trained runners. Not proof for the four video exercises, a faster race time, injury prevention or this machine.
Read the study ↗Combined training improved leg strength but did not show a running-economy benefit versus running alone.
22 recreational marathon runners; eight weeks. Small sample and short intervention; outcomes vary by programme and runner.
Read the study ↗Put the exercises in your programme within reach of your running week.
See squat, hinge and single-leg exercise setups.
Adjust digital resistance in 1 kg steps.
Use a folding station alongside the rest of your training.
In a sponsored Gym Monster demonstration, a runner works through hip extensions, calf raises, Bulgarian split squats and squats. Four recognisable movements bring the idea of home strength training into focus.
Use the demonstration as a starting point for your own exercise list. Plan the session around the running you do and the strength work you want to bring home.
Gym Monster owner experience
Unable to play here. Open the video directly.
Explore the equipment and accessories for the exercises you plan.
Gym Monster 3 brings digital resistance, a screen and cable-based exercises into one home station.
Guided training on the 23.8-inch screen makes the session visible.
Choose digital resistance in 1 kg steps, with up to 100 kg total on Gym Monster 3.
19 vertical cable positions plus the bottom position support a range of exercise setups.
The platform folds between sessions. Allow room for the full exercise when training.
Adjustable cable positions and digital resistance in 1 kg steps make it straightforward to explore a runner's strength routine. Bring your exercise plan to a demonstration.
Plan a venue and travel around the running you already do.
Use Gym Monster 3 for compatible exercises in your plan.
Strength, conditioning and sport. Explore the training world around your home gym.
Speediance global ambassador
Gym Monster 3 is the centre of this setup. Discover the wider Speediance range.
Gym Monster 3
Make the supporting session easier to reach.
No mandatory subscription. 2-year warranty. Premium Care included.
See your exercises, talk through your room and get to know the controls with the team.
Core membership is included for life.
Learn more ↗Regional support for your home gym.
Learn more ↗A 2-year in-home service plan, included free.
Learn more ↗See your exercises and ask the team your questions.
Learn more ↗Hip extensions, calf raises, Bulgarian split squats and squats. Bring those movements, or your own programme, to a demonstration.
Start with your existing running week and the strength work in your programme. Your coach can help choose session timing and training load.
GM3 lets you change digital resistance in 1 kg steps.
Try a two-leg movement and a single-leg movement, then see the bench, attachment and resistance changes between them.
Explore the movements in your next session.
Explore Gym Monster 3
