Hi, my name is Holly Del Rosso, and this is best exercises for a female runner to do. Weight training is gonna add interest and motivation to your routine. So you're gonna have leaner muscle mass, you're gonna be able to run for longer, and your time is gonna be shorter on those miles. We're gonna start with out feet hip-width apart, we're just gonna hop over a jump rope side to side. Make sure your feet are together and your core is super strong in this exercise, and repeat for two sets of 30. In our next variation we're gonna really work on strengthening our glutes to make us a faster runner, and who doesn't want a better booty? So you're gonna bend your knee that your leg is supported on, just ever so slightly. This leg in the back, try to get it as straight as you can, lift it up, squeeze and come down. Lift it up, and come down, engaging your core, and the biggest mistake people make with this exercise is they lean forward and they arch their backs like this. Try to keep your body just like as if you were standing, so super flat. For best results guys, make sure you do three set of 15 reps, two to three times per week.