Running + Strength Training Lower Body Workout

This post was sponsored by HOKA ONE ONE. All opinions—as always!—are my own.

Today I have a workout that mixes running with bodyweight tabatas and weighted exercises. It’s a great one if you’re looking to target lower body. For the running intervals, you can use a treadmill or take it outside since it’s (FINALLY) feeling like Spring—hallelujah!!

For this workout, I’m wearing the Cavu from HOKA ONE ONE’s Fly Collection. It was made with versatility in mind, and the three styles in the collection are cushioned enough for long runs while remaining sleek for every day wear. I went with the Cavu because it’s a little lower and lighter than the Mach and Elevon. I also love its simple look—when it comes to sneakers that I’ll wear every day, I’m all about a sleek black shoe.

These sneakers are super comfortable. There’s significant padding (they’ll add an inch to your height!) and their PROFLY™ responsive cushioning is softer in the heel for shock absorption and firmer in the forefoot for propulsion. So for running, I find them really comfy and love that they’re lightweight even with the thicker sole.

I don’t necessarily identify myself as “a runner”. It’s been a long time since I’ve run long distances, and I typically incorporate short(er) runs in with other strength exercises. That’s why the Fly Collection was a good fit for me. Yes, they’re running sneakers, but I can wear them in other types of workouts as well and definitely while teaching!

I put them through today’s lower body workout that mixes mile-long runs with bodyweight tabatas and weighted exercises. You can learn more about the Cavu and other styles in the Fly Collection over at the HOKA site.

Running + Strength Training Lower Body Workout

Here’s the breakdown of this workout:

Run 1 mile – steady, easy run
Complete the 10-minute strength sequence: tabata + weighted exercises
Run 1 mile – intervals: do 30 seconds of a push pace (a hard run, just shy of a sprint) and 30 seconds of jogging
Complete the 10-minute strength sequence: tabata + weighted exercises
Run 1 mile – steady run, try to beat your time from the first mile

For the tabata, you’ll alternate between two bodyweight exercises. The interval structure is 8 rounds of 20 seconds of work and 10 seconds of rest. For the weight work, do each exercise for 30 seconds, moving one to the next and repeating the circuit twice.

You’ll just need a set of dumbbells (and a treadmill if doing it inside). Go with a medium-heavy set of weights.