Strength Training for Runners: Benefits and Best Exercises

While strength training is a fundamental part of many athletes’ routines, numerous runners tend to avoid gym sessions. Most prefer being outdoors and want to save their energy for track workouts or long weekend runs.

Nonetheless, strength is essential for everyone, including runners. If you coach runners, it’s important to help them understand why incorporating weight training is crucial. Then, guide them in creating a schedule and routine that maximizes benefits while still allowing ample time for running.

For runners who are new to strength training, consulting a certified personal trainer can help ensure proper technique and reduce the risk of injury.

Why Is Strength Training Important for Runners?

Strength training is important for everyone. Muscle mass decreases with inactivity and age, so regularly building and maintaining it is necessary. Strength training helps build muscle, which is essential for runners to maintain performance, prevent injury, and avoid age-related decline. Strength training provides benefits such as:

• Weight management

• Improved balance

• Management of chronic health conditions

• Increased bone density

• Enhanced overall quality of life

How Resistance Training Benefits Runners

For runners, the benefits of strength training go beyond these general advantages:

• Injury prevention. Weight training strengthens muscles, connective tissues, and joints, correcting imbalances to prevent injury and reduce the risk of overuse injury from running.

• Boosted speed. While every runner has their own pace, everyone wants to get faster. Strength exercises increase power and improve coordination between nerves and muscles.

• Improved efficiency. Running economy is vital for distance runners. Strength training helps you run more efficiently, allowing for longer distances.

• Less fatigue. Stronger muscles enable you to run farther with less tiredness, enhancing both performance and enjoyment.

• Quicker recovery. A strong, balanced body tolerates running stresses better, recovers faster, and supports more frequent and longer runs.

Strength training not only helps with injury prevention and performance, but also supports achieving your running goals.

While flexibility matters, avoid overdoing it. Check out these stretching tips to find the right balance.

Research Supporting Strength Training for Runners

Scientific studies confirm these benefits. One study tracked VO2 max, running economy, and aerobic fitness in runners over a 40-week strength program.

Compared to runners who only ran, those who added strength training showed significant improvements without noticeable muscle size gains—important since many runners worry about bulking up.

Another study found that 6 to 20 weeks of strength training improved running economy by 2% to 8%, enhanced time trial performances, and increased sprint speeds.

This research also dispels the myth that runners should only do high-repetition, low-weight training; high-intensity, explosive strength training is effective.

Running performance also depends on factors like nutrition. For guidance, see a guide on fueling for endurance.

Preventing Injury Through Strength Training

Here's the truth every runner needs to hear: injury prevention isn't just a nice-to-have—it's your pathway to unlocking consistent, powerful running performance, and strength training is your most reliable tool to get there. When you commit to adding targeted strength exercises to your running program, you're not just working out—you're strategically building bulletproof muscles, tendons, and ligaments that transform your legs and joints into resilient powerhouses capable of handling every stride you throw at them. Take single leg deadlifts, for example—this isn't just another exercise, it's your secret weapon for challenging your balance while simultaneously strengthening every muscle in your legs, actively correcting those sneaky muscle imbalances that are quietly setting you up for overuse injuries. The game-changer comes when you embrace a comprehensive strength training approach that includes squats, lunges, and other single leg movements—this is where you become the detective of your own body, identifying and eliminating weak spots before they sabotage your running goals. Make strength training your non-negotiable running companion, and you'll not only slash your injury risk but also build the kind of strong, resilient body that's ready to conquer every single run with confidence and power.

Core Strength for Runners

You know that feeling when your form starts to break down during those challenging long runs? Here's the game-changer you've been missing: a rock-solid core that transforms your entire running performance. Your core muscles—those powerhouse abs, obliques, and lower back—aren't just about looking good; they're your secret weapon for transferring explosive power from your upper body straight into your legs, making every single stride count. Ready to unlock this potential? Start with these proven core-building exercises that deliver real results. Master the plank by positioning yourself in that strong push-up stance—hands shoulder-width apart, feet hip-width apart—and hold that perfectly straight line while engaging every core muscle for 30-60 seconds. Feel that burn? That's your body getting stronger. Take it up a notch with side planks and Russian twists, then add leg raises and bicycle crunches to complete your transformation. This isn't just exercise—this is your pathway to unshakeable balance, explosive power generation, and maintaining that perfect form from the moment you step to the starting line all the way through your triumphant finish. Your stronger, more efficient running future starts with your next core workout.

Flexibility and Mobility for Runners

Flexibility and mobility form the game-changing foundation every serious runner needs to unlock efficient movement and bulletproof their body against injury. Science-backed mobility exercises and dynamic stretching integrated into your training routine will transform your range of motion and prime your muscles for peak running performance. Dynamic stretches—leg swings, arm circles, and hip rotations—deliver powerful warm-up results that set you up for success. Here's your proven technique: stand with feet hip-width apart, swing one leg forward and back with control, then switch sides for maximum activation. Post-run, strategic static stretches targeting your hamstrings and quadriceps will slash muscle tension and eliminate soreness before it starts. Foam rolling and self-myofascial release techniques provide professional-grade muscle relief that accelerates your recovery and keeps you training consistently. When you make flexibility and mobility your non-negotiable training cornerstone, you'll master healthy movement patterns, elevate your running performance to new heights, and ensure your muscles stay primed and ready to dominate every single run.

Top Strength Training Exercises for Runners

Strength training varies for each person, but certain muscles are particularly important for runners. Many effective exercises can be performed using body weight or free weights, and tools like resistance bands and medicine balls can add variety and adjustable resistance. A strong core supports balance and form, while the lower body—hamstrings, quads, glutes, and hips—provides power and stride. The upper body also plays a role, especially during sprints. Strength training helps recruit different muscle fibers, improving both endurance and power.

For runners with limited time, focus on these key exercises targeting essential muscles. Aim to include at least one exercise from each movement category for a balanced program:

• Squats. Crucial for strengthening quads, glutes, hamstrings, and calf muscles. Single-leg squats especially engage the glutes. The goblet squat is a great variation, performed by holding a dumbbell or kettlebell at chest level to emphasize core engagement and proper squat form.

• Deadlifts. Develop hamstring strength, which acts like an elastic band during strides. The single leg deadlift is a functional unilateral exercise that targets the glutes, hamstrings, and core. To perform it, hinge forward at the hips while keeping your back flat, focusing on the foot for balance and maintaining alignment of the back leg. Slowly lower the weight for greater muscle control and stability.

• Lateral lunges. These lunges work glutes and quads while improving balance and core strength. Pay attention to the role of the back leg and foot placement for proper form. Side lunges target smaller glute muscles essential for form and knee health.

• Planks and mountain climbers. Excellent for core, arm, and shoulder strength. The plank position is key for core stability exercises, and the side plank specifically targets the obliques and improves overall strength.

• Pushups. A highly effective full-body exercise that strengthens arms, shoulders, back, and abs, offering great value for limited time. Push ups can be performed from the plank position for added core engagement.

The single leg glute bridge is another important unilateral exercise that targets the glutes and can be performed using only one leg to improve stability and running efficiency. Unilateral exercises like single leg deadlifts and single leg glute bridges help address muscle imbalances by working only one leg at a time. Using a resistance band can add adjustable resistance to many of these exercises, and focusing on proper foot placement—such as pressing through the right foot or right leg—can enhance balance and muscle activation. Stability exercises are essential for runners to improve balance and prevent injuries.

Tips for Designing a Strength Plan for Runners

With exercises and benefits in mind, here’s how to create an effective routine for runners:

• Start by developing structured training plans that combine both running and strength training. Periodize your workouts to include different types of sessions, adjust for race schedules, and allow for proper recovery.

• Use heavier weights with fewer repetitions to gain strength faster.

• Focus on compound, functional movements—runners don’t need overly complex exercises.

• Add explosive power by including jumping squats or box jumps instead of static squats.

• Consider incorporating strength moves into running sessions, like bodyweight exercises between track intervals, which many runners find more appealing than gym workouts.

If you’re interested in fitness programming, consider becoming a certified running coach! Enhance your own running and help others reach their goals with the Running Coach Certification from ISSA.

Nutrition and Recovery for Optimal Performance

Here's the science-backed truth that will transform your training results: your body is engineered for peak performance, and you hold the power to unlock it through strategic nutrition and recovery protocols. Start by fueling your system with purpose—complex carbohydrates, lean protein, and healthy fats aren't just food choices, they're your performance foundation that directly powers every stride and every rep you'll conquer. Your hydration strategy matters more than you think, so commit to those 8-10 glasses daily because your muscles demand this foundation for optimal function. Within that crucial one-hour post-workout window, you've got a game-changing opportunity to accelerate your body's natural repair process with the right carbohydrate-protein combination—whether that's your go-to smoothie or a simple banana with nut butter, you're literally programming your muscles for stronger comebacks. Take control of your recovery with proven techniques like foam rolling and self-myofascial release, plus strategic compression garments that aren't just accessories—they're tools that measurably reduce soreness and speed your body's adaptation process. Your breakthrough moment comes when you prioritize those 7-9 hours of quality sleep each night, because this is when your body does its most powerful repair and adaptation work, setting you up for the consistent, elevated performance that separates committed athletes from everyone else.

Common Strength Training Mistakes Runners Should Avoid

Transform your running performance by mastering the science-backed fundamentals of strength training—because every champion runner knows that avoiding these common missteps is your pathway to breakthrough results. You'll unlock your true potential by prioritizing a proper warm-up before every strength session, a game-changing habit that protects your muscles and sets the foundation for powerful gains. Here's your winning strategy: start with lighter weights and master perfect form first—this isn't about ego, it's about building the rock-solid foundation that will carry you to your personal bests while keeping your muscles and joints healthy and strong. When you're crushing those squats, own your technique with confidence: keep that back straight, core fired up, and knees slightly bent, ensuring your knees stay behind your toes—this is where champions are made. Balance is your secret weapon against overtraining, so listen to your body like the expert coach it is, managing your training volume and embracing recovery as the powerful tool it truly is. By committing to a well-structured strength training program, perfecting your form with every rep, and tuning into your body's wisdom, you're not just avoiding setbacks—you're engineering unstoppable running performance and building an injury-resistant foundation that will serve you for life.

Balancing Weight Training and Running

Running after intense weight sessions can be challenging, which deters many runners from strength training. To balance both effectively:

Limit strength workouts to two or three times per week. On combined days, schedule easy runs. Space difficult strength and running sessions with at least one full day in between. Hard runs should not be scheduled on the same day as intense strength sessions; separating these demanding workouts allows for adequate recovery and helps prevent overtraining.

Example balanced week for runners including strength training:

• Monday: Light full-body resistance training

• Tuesday: Short, fast tempo run

• Wednesday: Easy run in the morning; heavy lower-body strength workout in the afternoon

• Thursday: Rest or easy core workout

• Friday: Speed workout

• Saturday: Easy run

• Sunday: Easy-paced long run

Though runners may resist strength training more than other athletes, encouraging them to strength train twice weekly can significantly boost endurance, speed, power, and efficiency.

Take Your Training Further: Become a Running Coach

Elevate your training with ISSA’s Running Coach certification. Learn to design programs for diverse clients and training goals. Enroll in your running course today!

References

Strength training: Get stronger, leaner, healthier. Mayo Clinic. (2021). Retrieved 19 July 2022, from https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/strength-training/art-20046670.

Beattie, K., Carson, B., Lyons, M., Rossiter, A., & Kenny, I. (2017). The Effect of Strength Training on Performance Indicators in Distance Runners. Journal Of Strength And Conditioning Research, 31(1), 9-23. https://doi.org/10.1519/jsc.0000000000001464

Alexander, J., Barton, C., & Willy, R. (2019). Infographic. Running myth: strength training should be high repetition low load to improve running performance. British Journal Of Sports Medicine, 54(13), 813-814. https://doi.org/10.1136/bjsports-2019-101168