Strength training for runners: Your foundation for better running

By Henry Howard

If you’ve been running for any length of time, you’ve probably heard the advice: “Runners need to strength train.” Maybe you’ve vowed to start strength training and then put it off, delaying the good intention until it became a distant memory. You’re not alone.

Many runners treat strength training as optional, something to get to “eventually.” But here’s the truth: strength training isn’t just complementary to running, it’s essential.

This is part one of a special four-part series on strength training for runners. Over the next several weeks, I’ll dive deeper into strength training for ultra runners, women runners and masters athletes.

(Thanks to my friends at AmazFit for their support of this series. I recently tried the AmazFit T-Rex 3 Pro watch and honestly found that it is a better option than Coros and Garmin, which I had worn for 15 years. Check out my review here. And if you are interested in an AmazFit watch, you can save 10% with my discount code RUNSPIRITED at this link.) 

Why runners need strength training

Running is a repetitive, unilateral movement that places enormous stress on your muscles, tendons and joints. Every foot strike generates forces of two to three times your body weight, and over the course of a single run, that adds up to thousands of impacts. Without adequate strength to absorb and manage these forces, something eventually gives and leads to injury. Common injuries due to lack of strength training often occur to your IT band, calves, Achilles and elsewhere.

Strength training addresses this by building resilience into your musculoskeletal system.

Stronger muscles better support your joints, reducing injury risk. Stronger tendons handle the repeated loading of running more effectively. And perhaps most importantly, strength training corrects the muscular imbalances that running creates, particularly the tendency to develop powerful legs while neglecting the upper body and core.

Beyond injury prevention, strength training makes you a better runner.

Research consistently shows that runners who incorporate resistance training improve their running economy. Essentially, they use less energy to maintain the same pace. This means you can run faster with the same effort or run the same pace with less fatigue. Studies have demonstrated improvements in 5K times, marathon performance, and time to exhaustion, all from adding just two strength sessions per week.

How runners can incorporate strength training

The biggest mistake runners make with strength training isn’t choosing the wrong exercises. The biggest mistake is not doing it consistently. The key is to start with a manageable commitment and build from there.

Before getting into specific exercises, let’s define what we mean by strength training. Most will logically think of it as weights at a fitness center or a home gym.

For most runners, two strength sessions of such training per week is ideal. This frequency provides enough stimulus to build and maintain strength without overwhelming your recovery capacity. If you’re new to strength training, start with one session per week for the first two to four weeks, then add the second session once it becomes routine.

Timing matters. Ideally, schedule these strength training sessions on the same days as your harder running workouts. This approach clusters your hard efforts together and preserves your easy days for actual recovery.

For example, you might run intervals Tuesday morning and strength train Tuesday evening, then do a long run on Saturday with strength work immediately afterward or later that day. This leaves the other days for a combination of easier running days, a cross-training day, and rest and recovery on at least one day.

Keep sessions focused and efficient. You don’t need to spend two hours in the gym. A well-designed 30 to 45 minute session is plenty. Focus on compound movements that work multiple muscle groups simultaneously, and prioritize quality over quantity.

Core training for runners

Another type of strength training is loosely called core workouts, which can usually be done with bodyweight exercises.

I do 10 to 15 minutes of core work combined with some PT exercises before each run. These target my lower leg muscles and tendons. The routine not only warms me up for the run, it builds strength over time with consistency.

Additionally, post-run I regularly do about 10 to 15 minutes of strengthening work, again focusing on the lower legs, as well as doing a routine of pushups and crunches.

This routine has worked for me as I have not only maintained but increased my fitness as a masters athlete. For those of you starting out, see what works best for you and stay consistent above all else.

Upper body exercises for runners

Let’s start with some examples of upper body exercises that can be done with weights or by substituting machines for dumbbells where appropriate. Runners should focus on heavier weights and fewer reps.

Dead lifts: Focus on good form. Stand with your feet at hip-width or shoulder-width apart, place palms on top of the bar and wrap your fingers around it. Your knuckles should face toward the floor. Create tension in your lats by pulling your shoulders down and back, as though you’re trying to bend the bar in half. Take a breath to brace your core and push the ground away with your feet as you lift the bar, keeping your arms straight, core tight and eyes forward. Keep pulling until you’re standing up straight with the bar at your hips. Do 2-3 sets of 5-8 reps.

Dumbbell bench press: Lie on a bench holding dumbbells at chest level, palms facing forward. Press the weights up until arms are extended, then lower with control. This builds pushing strength in the chest, shoulders and triceps. Aim for 2-3 sets of 8-10 reps.

Dumbbell rows: Place one knee and hand on a bench, holding a dumbbell in the opposite hand. Pull the weight up toward your hip, keeping your elbow close to your body, then lower with control. This strengthens the back muscles crucial for posture. Do 2-3 sets of 8-10 reps per side.

Hammer curls: Stand with feet shoulder-width apart, holding a dumbbell in each hand, arms down by your sides with palms facing your thighs. Keep elbows stationary and tight to your sides, exhale and curl the weights up toward your shoulders. Then squeeze your biceps at the top of the motion, inhale and slowly lower the weights back to the starting position with control. Do 2-3 sets of 8-10 reps.

Overhead dumbbell press: Standing with feet shoulder-width apart, press dumbbells from shoulder height to overhead, fully extending your arms. This builds shoulder strength and stability. Perform 3 sets of 8-10 reps.

Bodyweight exercises for runners

Runners don’t need a membership at a fitness center or an at-home gym to strength training. Using body weight exercises regularly can increase strength. Here are some bodyweight exercises for runners.

Dead bug: Lie face up on floor with arms and legs in the air, knees bent 90 degrees. Keep your back on the floor, brace your core, as you slowly and simultaneously lower your right leg until your heel nearly touches floor and your left arm until your hand nearly touches floor overhead. Pause, then return to start and repeat on the opposite side. Do 2 to 3 sets of 10 to 20 reps.

Push-ups: Keep your body in a straight line from head to heels, lower until your chest nearly touches the ground, then push back up. Modify on your knees if needed. I generally don’t assign a number of sets and reps to my athletes because I am not sure what is not challenging enough and what is too much. Instead, focus on increasing your number of sets and reps over time, ensuring good form throughout. Do one set to about 85% of your max, rest for a minute or two, then do another set of an equal number. Increase reps and sets as you get stronger.

Pike push-ups: Start in a push-up position, then walk your feet toward your hands, lifting your hips high into the air to form an inverted "V" (downward dog position). Keep your legs and arms as straight as possible. Then lower your body by bending your elbows, moving your head forward to touch the floor in front of your hands, rather than directly between them. This creates a triangle shape between your head and hands. Push back up to the starting position, maintaining the high hip angle throughout the movement. Same approach as regular pushups for sets and reps.

Plank to downward dog: Start in a forearm plank, then push your hips up and back into downward dog position, then return to plank. This dynamic movement strengthens shoulders and core together. Perform 2-3 sets of 10-12 reps.

Superman holds: Lie face down, extend your arms overhead, and lift your arms, chest and legs off the ground simultaneously. This strengthens the entire posterior chain, especially the upper back. Hold for 20 to 30 seconds. Complete 3 sets. Alternatively, you could hold for 10 seconds, release for 10 seconds, and repeat for a total of 10-12 reps.

Conclusion

The best strength training program is the one you’ll actually do.

Start simple, be consistent and give it time. You won’t notice massive changes in a week or even a month, but stick with it for three months and you’ll wonder how you ever ran without it. Your body will be more resilient, your running will feel more effortless and that nagging injury that’s been threatening to sideline you might just disappear.

Strength training isn’t a distraction from running. When done properly, it’s an investment in running better, longer and healthier. Your future running self will thank you.

Frequently Asked Questions: Strength training for runners

Q: On days when I plan to run and do strength training, which should I do first?

A: You are a runner so prioritize the run. Since strength training days typically fall on days with hard running workouts, take care of the run first. Many runners find that doing strength training in the evening after a morning run works well, allowing overnight recovery before the next run.  

Q: Should I strength train on rest days?

A: No. Rest days should be for recovery. Instead, pair strength training with your harder running days, keeping your easy days truly easy. This approach optimizes recovery and prevents overtraining.

Q: Do I need to lift heavy weights to see benefits?

A: Not necessarily. While research shows benefits from lifting at 70-85% of your one-rep max, moderate weights with higher repetitions (12-15 reps) still provide significant benefits for runners. Start with lighter weights to master form, then gradually increase resistance as you build strength. Additionally, you don’t even have to lift weights. Bodyweight exercises will also help build strength.

Q: Will strength training make me bulky and slow?

A: No. Building the kind of muscle mass that would slow you down requires specific training (high volume, caloric surplus) that’s very different from the strength work runners should do. Two sessions per week with compound movements will make you stronger and more efficient, not bigger or slower.

Q: What if I don’t have access to a gym?

A: Bodyweight exercises are highly effective for runners. Exercises like push-ups, squats, lunges, planks, and glute bridges provide excellent strength stimulus. You can also invest in minimal equipment like resistance bands or a pair of dumbbells for home use.

Q: When will I see results?

A: Neurological adaptations (better muscle recruitment) begin within a few weeks. Noticeable strength gains typically appear around six to eight weeks. Running performance improvements often become evident after a couple of months of consistent training. Patience and consistency are key.