If you mostly clock up miles and avoid the weights area, you are exactly who strength training for runners is designed for. A couple of focused strength sessions each week can make you faster, tougher on hills and far less likely to break down mid-season.
Why strength training for runners is a game changer
Running is repetitive. The same joints and muscles take thousands of hits every session. Strength work builds stronger tissue, more stable joints and better power, so every stride costs you less energy.
Key benefits include:
- More speed for the same effort – Stronger legs push the ground away harder, so you travel further each stride without feeling like you are sprinting.
- Better hill running – Quads, glutes and calves drive you uphill instead of leaving you gasping and shuffling.
- Stronger sprint finishes – Extra power in your hips and hamstrings lets you kick past people in the final 200 metres.
- Reduced injury risk – Strong muscles and tendons soak up impact, taking pressure off knees, shins and ankles.
- Improved posture and form – A solid core stops you collapsing at the hips when you get tired.
How often should runners lift?
You do not need to live in the gym. For most distance athletes, the sweet spot is:
- 1 to 2 strength sessions per week in general training phases
- 30 to 45 minutes per session
- Focus on big compound moves, not endless tiny isolation exercises
On heavy running weeks, stick to one short, sharp session. During off season or base building, you can push to two full sessions and build more muscle and power.
Key strength exercises every runner should know
You do not need a huge exercise library. Nail these basics and you will feel the difference on your next tempo run or hill rep session.
Squats
Squats build quads, glutes and core – your main engines for pushing off the ground.
- Bodyweight to start, then add dumbbells or a barbell once you are confident
- 3 sets of 6 to 10 reps, resting 60 to 90 seconds
Deadlifts
Deadlifts target hamstrings and glutes and train powerful hip extension, crucial for sprint finishes and strong strides.
- Romanian deadlifts with dumbbells are ideal for beginners
- 3 sets of 6 to 8 reps, focusing on slow, controlled lowering
Calf raises
Calf raises are non negotiable if you want to protect your Achilles and run well on hills.
- Start on two legs, progress to single leg
- 3 sets of 12 to 15 reps, with a pause at the top
Core work
A stable trunk keeps your legs and arms moving efficiently, especially in the final kilometres of a race.
- Planks, side planks, dead bugs and bird dogs
- 2 rounds of 20 to 30 seconds per move
Simple gym plan for busy runners
Here is a straightforward strength training for runners routine you can drop into your week:
- Warm up: 5 minutes easy bike or treadmill, then leg swings and lunges
- Back squat or goblet squat – 3 x 6 to 8
- Romanian deadlift – 3 x 6 to 8
- Walking lunges – 2 x 10 steps each leg
- Standing calf raises – 3 x 12 to 15
- Plank and side plank – 2 rounds of 30 seconds each
Keep the weights challenging but never sloppy. You should finish each set with 1 or 2 reps still in the tank.
At home strength training for runners
No gym membership? You can still build serious strength using just bodyweight and a resistance band.
- Bodyweight squats or split squats – 3 x 10 to 12
- Single leg hip thrusts off a sofa – 3 x 8 to 10
- Single leg calf raises on a step – 3 x 12 each side
- Band rows around a sturdy post – 3 x 10
- Core circuit: dead bugs, bird dogs, side planks – 2 rounds
Do this twice a week on easy run or rest days and you will quickly feel more stable and controlled when you pick up the pace.
How to fit strength work around your running
To avoid heavy legs on key sessions, follow this simple rule: lift after easy runs, not before hard ones. Ideal options:
Strength training for runners FAQs
How many days a week should runners do strength training?
Most runners see great results with 1 to 2 strength sessions per week. One session is enough to maintain strength in peak race periods, while two sessions work well in base phases when mileage is slightly lower. Focus on big compound moves, keep sessions to 30 to 45 minutes and avoid lifting heavy the day before hard intervals or long runs.
Will strength training make me too heavy to run fast?
When programmed correctly, strength work for endurance athletes builds power and resilience rather than bulky muscle. Low to moderate rep ranges with good rest help you gain strength without adding excessive size. Combined with regular running, your body naturally stays lean, and the extra strength usually improves speed and running economy.
Can beginners start strength training with just bodyweight?
Yes, beginners can safely start with bodyweight exercises at home. Squats, split squats, hip thrusts, calf raises and core moves like planks and dead bugs are enough to build a solid base. Once these feel comfortable and controlled, you can add resistance bands or light dumbbells to keep progressing while maintaining good technique.
