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Strength Training for Runners: All You Need to Know

I'll be honest, it took me a long, long time to get used to the idea that weight training for runners was a good idea. I just like running too much! So, why would I be wasting my time doing strength training?

Well, as I got a little older and reached middle age, I started getting some injuries. Whenever I'd get serious about my running and wanted to ramp up my mileage I'd start getting some niggles. My ITB started playing up... I'd get some problems with my Achilles... sometimes my lower back would more or less give up and I'd be walking and feeling like a 90-year-old for a week...

Realising that something needed to change, both for my running performance and for a healthy old age, I started working with a personal trainer. And I have never looked back!

Because you know what... That ITB is no longer bothering me... My Achilles has been quiet and happy for years now... And my lower back is no longer giving me any issues... And I have running and weight training to thank for it!

On this page I will try to provide a summary of strength training for runners. I'll talk about...

... Why strength training is so beneficial for runners...

... How you can implement strength training into your running program...

... How the science around strength training has progressed...

... What I do when it comes to strength training...

... Ideas of strength training exercises you can start doing to improve your running...

Hope that excites you!

Why You Should Do Strength Training

There are a number of benefits to doing strength training:

Injury prevention - In line with my personal experiences, one of the most significant benefits of strength training for runners is injury prevention. Running is a high-impact activity that puts a lot of stress on your body, especially the lower body. When you incorporate strength training exercises into your routine, you can help build stronger muscles and joints, which can help reduce the risk of injury.

Especially when you want to push your performance and increase your mileage, you are really testing your body and you'll want to make it as strong as possible to endure the work you are asking it to do.

Improved running form - Another benefit of strength training for runners is improved running form. By strengthening the muscles used during running, you can help improve your posture, balance, and alignment, which can help you run more efficiently and with better form.

For example, exercises that target your core muscles, such as planks and Russian twists, can help improve posture and alignment, which can lead to a more efficient running stride and can help keep you running strong when you get tired.

Increased power and speed - Strength training can also help improve your running performance by increasing power and speed. By building stronger muscles, you can generate more force with each stride, which can help you run faster and more efficiently.

Just consider this for a second. Most of us, when running, take about 160-180 steps per minute. Suppose you run a 3 hour marathon. Which is fast. In those three hours you will take about 30,000 steps. Imagine if all of those steps were just 1% stronger or more efficient. Small improvements make a massive difference!

Enhanced muscular endurance - Stronger muscles maintain proper form longer. You'll run for extended periods without experiencing the usual fatigue or discomfort.

Improved mental toughness - Pushing through challenging exercises builds mental resilience. You'll develop confidence and a stronger mindset that transfers directly to your running.

Just to play devil's advocate for a bit: do you absolutely have to do strength training? Look, I got by the first 45-ish years of my life without it and I did not have many injuries. So, strength training can be a little overhyped. But when you regularly have niggles, imbalances, you're getting a bit older... then strength training is a very good inclusion of your running program.

How Strength Training Prevents Injuries

When you run regularly, especially at higher mileages, you're asking your body to handle repetitive stress. Your muscles, tendons, and joints need to be strong enough to cope with this demand.

This pattern happens frequently with runners. They increase their mileage, everything feels great for a few weeks, then suddenly their ITB starts complaining or their Achilles gets cranky. This happens because their running fitness improved faster than their structural strength.

Strength training builds that structural foundation. You'll create stronger muscles around vulnerable joints like your knees and ankles. Your core becomes more stable, reducing stress on your lower back. Your glutes get stronger, taking pressure off your ITB.

The Performance Benefits You'll See

Power translates directly to speed. When you strengthen your legs through compound movements like squats and deadlifts, you generate more force with each stride. This means you can run faster at the same effort level.

Your stride length improves too. Stronger glutes and hamstrings give you more powerful hip extension. You'll cover more ground with each step without increasing your cadence.

But here's what surprised me most - your running economy gets better. That's your body's efficiency at using oxygen at a given pace. Stronger muscles do the same work with less energy, leaving more in the tank for when you need it.

Begin with Bodyweight Exercises

If you're new to strength training, start with bodyweight exercises. They're perfect for building your foundation without any equipment or gym intimidation.

Starting with these basics is recommended:

• Squats (3 sets of 10-15)
• Lunges (3 sets of 8-12 each leg)
• Push-ups (3 sets of 5-15, depending on your strength)
• Planks (3 sets of 30-60 seconds)

Do this routine twice a week on your easy running days. You'll be amazed how quickly your strength improves.

Once you're comfortable with these bodyweight movements, start building in some progressions. Most of these exercises can be made harder by doing more difficult versions of them or adding some resistance bands or a few dumbbells. This lets you progress without jumping straight into a gym environment.

Consider Working with a Personal Trainer

I was always scared of gyms. All those machines you don't know how to use, big gym bros pushing massive weights around - it can be intimidating. But here's the truth: anticipation is generally much worse than participation. Most of your fears about the gym environment are just fear of the unknown.

A personal trainer eliminates this anxiety completely. They'll show you around, explain the machines, teach you proper technique, and push you to the next level. The trainers available are generally fantastic at breaking down complex movements and making the gym feel welcoming.

Personal training can be expensive. If you can only afford a few sessions, be upfront about it. Tell them you want 3-5 lessons focused on learning key machines, key lifts and techniques. They'll usually be very open to this approach. They may win you over and you'll keep on working with them.

But after working with a trainer for a few sessions, you'll feel confident navigating the gym on your own. It's one of the best investments you can make in your running.

Focus on Compound Exercises

Compound exercises work multiple muscle groups simultaneously. Think squats, deadlifts, pull-ups - movements that mirror how your body actually moves when you run.

These are far superior to isolation exercises like bicep curls. Bigger biceps might look good, but they won't make you a faster runner. Your running relies on coordinated movement patterns, which is exactly what compound exercises train.

When you squat, you're working your quads, glutes, hamstrings, and core all at once. This builds the kind of coordinated strength that transfers directly to your running performance.

Use Heavy Weights with Low Reps

Here's where the science has really evolved. Back in the day, conventional running strength training meant light weights with high reps - 15-30 repetitions per set. The thinking was that strength training should provide cardiovascular benefits.

But you know what we've realised? The best way to build your cardiovascular system is running. What a surprise, hey? You don't need more cardio in the gym - you get plenty when you're out there logging miles.

Use the gym for getting genuinely stronger. You do this best with heavier weights and lower rep ranges - 3-10 reps per set. We're not trying to become powerlifters, and you wouldn't want to test your 1-rep maximum. But the science is clear: heavier weights with fewer reps are more beneficial than what we used to do.

Won't you bulk up lifting heavy weights? No, you won't. To achieve significant muscle growth, you need to eat far more than most runners do. Plus, long-distance running naturally counteracts muscle building.

What happens when you lift heavy and run regularly? You get strong. You get lean. You get fast. But you won't bulk up.

Don't Neglect Your Core

Your core is central to everything you do - it's called "core" for a reason! A strong core improves your posture, prevents injuries, and reduces back pain.

Finishing gym sessions with core work is recommended, regardless of whether you've focused on legs or upper body that day. It should become a non-negotiable part of your routine.

Your core doesn't just mean your abs. It includes your deep stabilising muscles, your lower back, and your hip flexors. All of these contribute to maintaining good running form, especially when you're tired.

My Personal Strength Training Routine

Let me share what I actually do in the gym. Keep in mind, my routine has evolved as I've learned more and my needs have changed. What I do now is different from three years ago.

I go to the gym twice a week. Each session lasts 30-45 minutes. One session is called Runner's Prep, it's in a semi-private environment, in I follow a program set up by an exercise physiologist, Mitch, who understands my strengths and weaknesses. As I am doing my own private program with about 4-7 other runners, he watches and provides guidance. It's a great format.

The other session is often a lunch time session when I am working from home in my home gym. It involves some kettlebell swings, dead hangs, deadlifts or squats, farmers carry and a few single leg exercises or core exercises. It is often a little bit variable depending on what I feel like but also what I think my body needs.

Then, last but not least, there is the odd short session in front of the TV at night. An ideal time to get the bands out and do some clam shells, hamstring bridges, etc. You can do some low risk, high reward stuff in 15-30 minutes while watching your favourite show!

Progressive Overload and Periodization

Like with running, you need to progress. Doing the same exercises with the same weight is only going to get you so far. You need to, slowly but surely, progressively challenge your muscles to see continued improvements. This doesn't always mean adding weight - you can increase reps or sets or you can make the exercise more difficult.

Following a periodization approach that aligns with your running training is recommended. During base building phases, focus on higher volume strength work. As you approach racing season, shift to more power-focused exercises with explosive movements.

Your strength training should complement your running, not compete with it. During peak training periods, you might reduce gym sessions to twice weekly. During recovery weeks, you might add an extra strength session.

Specific Exercises for Runners

Here are the exercises that have made the biggest difference to my running performance:

Lower Body Essentials Squats - The king of lower body exercises. They build strength in your quads, glutes, and core while improving mobility. Start with bodyweight, progress to goblet squats, then to barbell back squats.

Deadlifts - Incredible for posterior chain strength. Romanian deadlifts particularly target your glutes and hamstrings, crucial for powerful hip extension during running.

Single-leg exercises - Lunges, step-ups, and single-leg deadlifts address imbalances between your legs. Running is essentially a series of single-leg bounds, so training this way makes perfect sense.

Calf raises - Your calves provide significant propulsion during running. Strong calves also help prevent Achilles issues. This is where building leg strength really pays dividends.

Core and Stability Planks and side planks - Build isometric core strength that translates directly to maintaining good posture during long runs.

Dead bugs - Excellent for core stability and coordination between your upper and lower body.

Glute bridges - Many runners have weak, inactive glutes. This exercise wakes them up and builds strength in your body's most powerful muscle group.

Power Development Jump squats - Build explosive power in your legs. Start with bodyweight, focusing on soft landings.

Box jumps - Great for developing power and confidence. Start low and focus on stepping down rather than jumping down.

Medicine ball throws - Develop power through your entire kinetic chain while improving coordination.

Common Mistakes to Avoid

Doing Too Much Too Soon
This is common with enthusiastic runners. You discover strength training, love the initial results, and suddenly you're in the gym five days a week doing hour-long sessions.

This leads to excessive fatigue that compromises your running. Start with 2 sessions per week, 30-40 minutes each. Build gradually over months, not weeks.

Ignoring Recovery
Strength training breaks down muscle tissue. The adaptations happen during recovery, not during the workout itself. You need adequate sleep, nutrition, and rest between sessions.

Never do intense strength training the day before a hard running workout or race. Plan your strength sessions around your running priorities.

Neglecting Proper Form
Poor form in the gym leads to injuries just like poor running form. Always prioritise technique over weight lifted.

When starting with a trainer, entire sessions spent just perfecting squat form with an empty barbell is valuable. That foundation keeps you injury-free for years.

Skipping the Basics
Don't get seduced by fancy exercises you see on social media. Master the fundamentals first: squat, deadlift, lunge, push, pull, carry. These boring exercises deliver extraordinary results.

Weekly Scheduling

Scheduling your strength training in what is already a busy week with running, family, work, etc. is tricky. The hard/easy principle is important. From that perspective it makes most sense to do a hard run in the morning and your strength training in the afternoon (or at night) of that same day. And then have the next day be a truly easy day. From a recovery standpoint that is better than a hard run on day 1, strength on day 2, hard run on day 3, etc.

But, in the end, you need to do what you need to do. For most of us, running is the most important unimportant thing in our lives. It is a hobby. We want to do it well, but work, family, friends, other commitments require their time and place. This is all to say: don't beat yourself up about it. Try to fit in strength training as best you can. Do not make it compromise your running. So if you need to do it on a supposedly easy day, do it with a little less weight and a bit shorter. Find what works for you. Try to make sure your quality running sessions aren't compromised by residual fatigue from strength training.

Nutrition and Recovery Considerations

Fueling Your Strength Sessions
You need adequate carbohydrates for quality strength training sessions. Eating something 1-2 hours before hitting the gym works well - usually a banana with some nuts or a slice of toast with peanut butter.

Post-workout nutrition matters too. Within 30-60 minutes after strength training, have some protein and carbs. This could be a protein shake with a banana, chocolate milk, or a proper meal if the timing works.

Sleep and Adaptation
This can't be overstated: your strength gains happen during sleep, not during the workout. You need 7-9 hours of quality sleep for optimal adaptation.

When sleep suffers, strength training suffers too. Your lifts feel heavier, your coordination is off, and you're more prone to minor injuries.

Managing Soreness
Some muscle soreness after strength training is normal, especially when you're starting out. But you shouldn't be so sore that it impacts your running.

Light movement helps with recovery. Easy running actually promotes blood flow and can reduce muscle stiffness. Don't use soreness as an excuse to skip your easy runs.

If you're consistently too sore to run properly, you're doing too much strength training. Scale back the volume or intensity.

Troubleshooting Common Issues

"I Don't Have Time for the Gym"
This is the most common excuse heard. But you don't need hour-long gym sessions to see benefits.

Two 30-minute sessions per week will make a significant difference. That's one hour total - less time than many runners spend analyzing their Strava data!

As I mentioned before, you can also do effective bodyweight routines at home that require minimal equipment and don't take up extra time if you do them while normally watching TV.

"I'm Too Tired After Running"
I agree that a hard gym session after a hard run in the morning can be tough. But it is doable. You just need to take it a bit easier. Don't make the gym session a hero session. Show up, execute on your plan with lower weights and less reps and you'll get 70-80% of the benefits.

"Strength Training Makes Me Slower"
This happens when you jump in too aggressively or don't periodize properly. Heavy legs from overdoing squats will absolutely make you feel sluggish on runs.

Start conservatively. Your running should always feel normal within 24-48 hours of a strength session. If it doesn't, reduce the volume.

"I'm Not Seeing Results"
Strength adaptations take time. You might feel stronger within 2-3 weeks, but significant changes in running performance often take 8-12 weeks of consistent training.

Keep a simple log of your workouts. Are you lifting heavier weights or doing more reps than when you started? Are you staying injury-free? These are victories worth celebrating.

Equipment and Setup

You don't need a commercial gym to get stronger. A basic home setup can be incredibly effective:

Starting ideas:

• Resistance bands (different resistances)
• A few dumbbells or adjustable dumbbells or kettlebells
• Suspension trainer (TRX or similar)
• Exercise mat
• Pull-up bar
• Medicine ball
• Foam roller

This setup lets you do virtually every exercise mentioned. The total cost is less than six months of gym membership. And you don't have to get it all at once. Start with some resistance bands and an exercise mat. Then go from there.

Making the Most of Limited Equipment

Resistance bands are incredibly versatile. You can mimic almost any gym machine exercise with the right bands and anchor points.

Dumbbells can substitute for barbells in most movements. Goblet squats are just as effective as back squats for building leg strength.

Your own bodyweight provides unlimited resistance options. Master single-leg squats and you'll be stronger than most gym-goers doing regular squats.

Long-Term Perspective - Strength Training as Injury Insurance

Think of strength training as insurance for your running longevity. You might not see immediate performance gains, but you're investing in years of healthy running ahead.

Many runners now in their 50s are running better than they did in their 40s. This can be credited entirely to consistent strength training over the past decade.

Runners who embrace strength training consistently stay healthier and improve longer. Those who skip it often plateau or get sidelined by injuries.

Adapting as You Age
Your strength training needs will evolve over time. What works at 25 won't necessarily work at 45 or 65.

As you age, recovery takes longer and injury risk increases. You might need to reduce training frequency but maintain intensity. The key is staying consistent with some form of strength work.

Routines can be adjusted countless times over the years. The exact exercises matter less than the principle of regularly challenging your muscles with progressive resistance.

The Bottom Line

Strength training isn't optional for serious runners anymore. Especially as you get older. The research is overwhelming, and personal experience backs it up completely.

You don't need to become a gym rat or sacrifice running time. Two focused 30-minute sessions per week will transform your running. Start simple. Be consistent. Listen to your body. And reap the benefits.

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