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Strength training for runners

12 June 2025 • 3 min read

Strength training should be an essential part of any runner’s workout routine. It’s not all about building bulging biceps though - it’s also about feeling empowered and enhancing your overall performance. Strengthening your muscles, especially the core and legs, will also improve your posture, boosting your metabolism, melting away belly fat and enhancing bone density. Like all exercise, it’s a mood booster that can reduce stress and anxiety.

Strength conditioning can also reduce your risk of injury by toning your muscles and ensuring your joints are better supported. Some strength training involves weights but don’t worry, you can decide how big and heavy you want to go with them according to your fitness level - or simply focus on the exercise options that don’t include them (we’ve also got a handy blog on bodyweight exercises). Either way, there’s tons of benefits to strength training, all while keeping your running goals firmly in sight! 

Why Strength Training Matters

Running is a full-body workout that requires strength, stability, and coordination. But it’s not just about logging miles - strength conditioning addresses these needs by: 

  • Enhancing Running Efficiency: Stronger muscles improve your running economy, allowing you to run faster and longer with less effort. Maximising your efficiency is especially valuable for longer distance, such as training for a marathon. 

  • Preventing Injuries: Targeted strength exercises help correct muscle imbalances and fortify joints, reducing the risk of common running injuries like IT band syndrome, shin splints, and knee pain. 

  • Improving Posture and Form: A strong core and upper body contribute to better posture and reduced fatigue during long runs. 

Structuring Your Strength Training Routine

Aim to incorporate strength training 2-3 times a week, with each session lasting 20-30 minutes. This frequency allows for muscle adaptation and recovery without compromising on your running performance. It's probably best to schedule strength sessions on non-consecutive days to make sure you get enough rest between workouts. Another option is to combine a run and strength session on the same day, which can be really effective, especially if followed by a rest or easy run day to facilitate recovery. The great thing about strength training is it doesn’t actually require a gym membership – you can buy a set of weights, set up a work-out spot wherever you want in your house and go at your own pace. It also doesn’t involve getting bulky or slow – remember it’s all about getting lithe and streamlined! 

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Incorporating a wide variety of exercises ensures a balanced and effective strength training routine, as well making it more interesting for you. Over time, as your fitness improves, you can gradually increase the workout intensity by adding more weight or resistance as exercises become easier. Try to allow 48 hours between strength sessions so you can give your muscles plenty of time to repair and recover. If you experience any residual muscle ache beyond that, it might be wise to take the intensity down a notch. 

Here are some simple exercises split into three groups to get you started: 

Lower Body 

Building power in your legs helps to improve speed, endurance, and stability. Improving your running-efficiency means you can go for longer before fatigue hits, while working on your explosiveness will get you to the finishing line faster. 

Deadlift - Lifting a weight-loaded barbell from the ground by bending at the hips and waist will strengthen your hamstrings, glutes, and lower back, as well as enhancing the power in your stride. 

Single Leg Step-Ups - Use an exercise step or larger box and step up, then down again using alternate legs. Using small weighs in each hand adds to the intensity of this exercise. Great for improving leg stability. 

Glute Bridge - Lie on your back with your knees bent and feet planted on the floor, then lift one leg into a tabletop position while holding your hips off the ground. This will strengthen your glutes and reduce overuse of your quads. 

Reverse Lunge - Step backward into a lunge, lowering until both knees form 90-degree angles, with one touching the ground. This exercise improves stability and hip mobility. Small weighs can be added to the routine as you progress. 

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Core & Stability 

A strong core is essential to maintain good posture, including an optimum running stride, which enhances your overall running efficiency by reducing side-to-side movement and maximising forward propulsion. A good core will also delay the onset of fatigue during longer distances. 

Plank - Kneel in a table-top position with only your forearms and toes touching the ground and back and legs in a straight line. Hold for 30-60 seconds to boost your shoulders and core. 

Bird Dog - Similar to the plank, this improves balance and core engagement. Start in a tabletop position (but with your arms straight this time) and extend one arm and the opposite leg simultaneously. Then repeat with opposite limbs. 

Dead Bug - Like the Bird Dog, but on your back. Lie with your arms extended toward the ceiling and knees bent at 90 degrees, then slowly extend one leg and the opposite arm toward the floor. This strengthens deep core muscles and your hip flexors. 

Russian Twist - Sounds like a cocktail but won’t provide quite as much fun. Sit with bent knees and your feet slightly off the ground, and then rotate your torso from side to side, engaging your core and obliques.  

Upper Body 

Upper body strength is vital for maintaining your endurance, posture, and efficient arm drive. You will also breathe more deeply to ward off fatigue. 

Push-Ups - Start in a tabletop position, then lower yourself until your chest nearly touches the floor, while keeping your elbows at a 45-degree angle. Great for strengthening your chest, shoulders, and arms, as well as supporting comfortable arm swing and posture. If full push-ups are too tough to begin with, start by leaning on your knees and reducing the lift height. 

Dumbbell Shoulder Press - Hold small dumbbell weights at shoulder height with your palms facing forwards, then lift straight up above your head until your arms are fully extended, before lowering again. Strengthens your shoulders and upper back for good running posture. 

Pull-ups - This is a tough one! You also need a pull-up bar, so this is only for the most committed to strength training. Grip the bar with palms facing away from the body, then lift until your chin reaches the bar. Sounds easy… 

Tips for Success

  • Consistency is Key: Regular strength training will bring you the best results. 

  • Form Over Quantity: Prioritise getting the proper technique right to prevent any injuries. 

  • Listen to Your Body: Rest when you feel you need to allow your muscles to recover. 

  • Combine with Running: Schedule strength sessions on non-running days or after easy runs to avoid fatigue. 

The Final Push

Strength conditioning is a vital part of a well-rounded running regimen. It empowers you to run stronger, faster, and with greater confidence. By embracing strength training, you're not only enhancing your running performance but also investing in your overall health and well-being. Your posture will improve, your bones will feel stronger and you’ll find yourself walking taller in every aspect of your life.