Overview

Running alone isn't enough to be a strong runner. Adding 2 strength sessions per week will make you faster, more efficient, and far less injury-prone. You don't need a gym — every exercise here uses your bodyweight.

Golden Rule: Strength training supports your running. Keep it simple, keep it consistent, and don't overdo it.

Why Runners Need Strength Training

Benefit	How It Helps
Injury prevention	Stronger muscles absorb more impact, protecting joints and tendons
Better running economy	Stronger legs = less energy wasted per stride
Faster finishing speed	Strong glutes and core power your sprint finish
Improved posture	Core strength stops you collapsing in the later stages of a run
Balanced muscles	Running builds some muscles more than others — strength work fixes the imbalances

The Runner's Strength Routine

Do this routine twice per week on easy or rest days. It takes 20–25 minutes.

Warm Up (3 Minutes)

1 min jogging on the spot
1 min high knees
1 min leg swings (forward/back, then side to side)

The Exercises

Do 3 rounds of the following circuit with 60 seconds rest between rounds:

Exercise	Reps	Target Muscles	How To Do It
Squats	15	Quads, glutes	Feet shoulder-width, sit back like into a chair, knees track over toes
Lunges	10 each leg	Quads, glutes, balance	Step forward, lower until both knees are at 90 degrees, push back up
Single-leg calf raises	12 each leg	Calves	Stand on one leg on a step edge, rise onto your toes, lower slowly
Glute bridges	15	Glutes, hamstrings	Lie on your back, feet flat, push hips up, squeeze glutes at the top
Plank	30–45 sec	Core	Forearms on the floor, body straight as a board, don't let hips sag
Side plank	20–30 sec each side	Obliques, hip stability	On your forearm, stack feet, lift hips, hold
Single-leg deadlift	10 each leg	Hamstrings, glutes, balance	Stand on one leg, hinge at hips, reach towards the floor, keep back straight
Mountain climbers	20 total	Core, hip flexors	Plank position, drive knees to chest alternately

Cool Down (2 Minutes)

Standing quad stretch (20 sec each leg)
Hamstring stretch (20 sec each leg)
Hip flexor stretch (20 sec each side)

Progression

As the routine gets easier, progress it:

Level	How to Progress
Weeks 1–2	Do 2 rounds of the circuit
Weeks 3–4	Move to 3 rounds
Weeks 5–6	Add a 4th round or increase reps by 5
Weeks 7+	Add variations (jump squats, walking lunges, single-leg glute bridges)

When to Do It

Day	Running	Strength
Monday	Rest or easy run	Strength session
Tuesday	Speed/quality run	—
Wednesday	Easy run	—
Thursday	Tempo/steady run	Strength session
Friday	Rest	—
Saturday	Long run	—
Sunday	Rest or easy run	—

Important: Never do strength work before a hard running session. Do it on easy days or after easy runs.

Common Mistakes

Mistake	Why It's Bad	Fix
Going too heavy too soon	Soreness interferes with running	Bodyweight first, add weight later
Only training legs	Core weakness leads to poor form when tired	Always include core work
Doing strength before hard runs	Fatigued muscles can't perform and you risk injury	Schedule strength on easy days
Skipping it when "too tired"	Consistency matters more than intensity	Even a quick 10-min session counts

What's Next?

Stronger and ready for more:

Push your running with the Half Marathon Plan
Add Cross-Training for variety
Learn about Heart Rate Zone Training to train smarter

Strength Training for Runners🔒

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