September the 12th, 2025

Get ultra ready with Tommy's trail-tailored exercises.

by George P.

Squats your problem?

Ever looked at a route and thought: 'That’s runnable… if I just had the legs to take on those climbs?'

Ultra-runner, coach and outdoor enthusiast Tommy Lewis agrees - it’s about a healthy dose of audacity, and some solid strength exercises to support those big days out.

We quizzed Tommy on what his 3 ‘non-negotiable’ strength exercises are for any runner looking to level-up (whilst also swerving the dreaded gym membership).

Grab a Kettlebell, lets get into it:

1. Kettlebell Swing (The OG)

Why:
Develops explosiveness in the glutes and hamstrings, the muscles that drive you up hills and maintain good form late in long runs.

How:
Start with the kettlebell in front of you. Hinge at hips and hike it back between legs.
Snap hips forward to swing the bell to chest height. Let it fall naturally back down and repeat.

2. Kettlebell Deadlift to Hike (The hip melter)

Why:
Builds posterior chain strength and is key for uphill running and reducing injury risk.

How:
Place the kettlebell between your feet. Push hips back, keeping chest proud and spine neutral. Grip the bell, drive through heels, and extend hips to stand tall. Lower back down under control.

3. Bulgarian Split Squat (The Humbler)

Why:
Single leg strength and stability are vital for running trails and uneven terrain. Strengthens while improving balance and resilience against knee pain.

How:
Hold kettlebell in goblet position.Place rear foot on a bench/rock behind you. Lower front leg then drive through the front foot to standing.

Tommy isn't your text-book athlete. He confesses to loving music more than he loves running, seeks big experiences and is keen to encourage & train people who want the same.

He makes no claims of being the healthiest athlete or the fastest runner and an early episode of his podcast 'Runnable' sees him laughing about a how he used to just eat chicken, broccoli and rice before realising he needed more from life (and lunch).

He doesn’t take things too seriously but in tandem has a wealth of knowledge and experience when it comes to endurance fitness and complementing your running routine with strength training - gym or no gym.

His coaching style is honest and laced with laughs - inspiring runners to enjoy running sustainably & joyfully. He explores bigger conversations in the running space like 'unhealthy obsessions with data' and 'how over-analysis can make you fall out of love with long runs'.

For all these reasons - we love Tommy.

TUNE IN TO TOMMY TV

Get ultra ready ​with Tommy's trail-tailored exercises.

3. Bulgarian Split Squat (The Humbler)

Get ultra ready with Tommy's trail-tailored exercises.