The 10-Week Half-Marathon Training Guide

Must-Do Exercises for Runners

Repeat after us: A strong butt equals a happy runner.

"Strengthen your glutes and you'll not only move faster but also cut your chances of injury," says Jordan Metzl, MD, a sports medicine doc at New York City's Hospital for Special Surgery. Do these butt firmers from Andrew Kalley, senior triathlon coach at the Sports Center at Chelsea Piers in New York City, to boost your assets.

Target: Butt

-- Stand with feet hip-width apart, holding a 5- to 10-pound dumbbell in each hand.

-- Lower into a squat, bending knees 90 degrees -- knees behind toes -- and hinging forward slightly from hips.

-- Slowly return to start position. Do 3 sets of 8 to 12 reps.

Targets: Butt and hamstrings

-- Stand with feet together, holding a 5- to 10-pound dumbbell in each hand, palms facing fronts of thighs.

-- Raise right leg behind you slightly.

-- With back flat, hinge forward from hips and lift right leg behind you until body is parallel to floor from head to right heel.

-- Return to standing.

-- Do 8 to 12 reps. Switch sides; repeat. Do 3 sets.

Target: Butt

-- Stand with feet hip-width apart, facing a step or a bench and holding a 5- to 10-pound dumbbell in each hand, arms by sides.

-- Step with left foot onto bench, then bring bent right knee up to hip level.

-- Step down with right leg, then left leg to return to start. Switch sides and repeat to complete 1 rep.

-- Do 3 sets of 8 to 12 reps.